This 7-Day Mediterranean Diet Meal Plan Is Followed by Celebs

The “Mediterranean Diet” was deemed 2023’s hottest new diet trend, soon followed celebrities including Selena Gomez, Penelope Cruz, John Goodman, Kayla Itsines, and Brooke Burke.

With 18.2 million views on TikTok and counting, people are converting to this new way of eating.

Built around the foundations of plant foods including vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of seafood, dairy, poultry and eggs are also part of the Mediterranean diet.

A nutritionist at Total Shape says, “Research found that the Mediterranean diet supports prevention of cardiovascular diseases, increases lifespan, and healthy aging. Also, when used in conjunction with caloric restriction, the diet may also support healthy weight loss.”

For those looking to start following a Mediterranean diet, the nutrition experts at Total Shape have put together a simple but extremely effective 7-day Mediterranean diet meal plan and the health benefits of each meal.

Day 1

Breakfast

Greek yogurt with berries and a sprinkle of nuts

“Greek yogurt provides protein and probiotics, while berries and nuts add antioxidants and healthy fats.

“For those trying to lose weight, opt for greek yoghurt low in added sugars.”

Lunch

Greek salad with feta cheese, olives, and grilled chicken.

“Greek salad is rich in vitamins, minerals, and fiber from fresh vegetables, and grilled chicken adds lean protein- which is essential for bodily functions.

“For flavour, add as many herbs or dressing as you desire, but be careful of dressing that are high in fat and sugar. If your goal is to lose weight, keep the added sugars and saturated fats low.”

Dinner

Baked salmon with lemon and herbs, served with roasted vegetables.

“Baked salmon is an excellent source of omega-3 fatty acids, and roasted vegetables provide essential nutrients.

“Consuming foods high in omega-3 can help reduce inflammation in the liver, and ward off the damage fat in the liver can cause.

“Vegetables are high in vitamin C, vitamin A, potassium, and folate. These nutrients are essential for various bodily functions, including immune support, vision, and heart health.”

Day 2

Breakfast

Whole grain toast with avocado and sliced tomatoes.

“Whole grain toast adds fiber and energy to your morning, whilst avocado is rich in healthy fats, and essential nutrients, including vitamin K, vitamin E, vitamin C, and various B

vitamins, and minerals such as potassium and magnesium.”

Lunch

Mediterranean quinoa salad with cucumbers, tomatoes, and feta cheese.

“Quinoa is a complete protein, combined with Mediterranean flavors from cucumbers, tomatoes, and feta cheese, providing make it delicious and nutritious.

“Additional benefits from cucumber and tomatoes include hydration, where cucumbers are composed of about 95% water, and their low-calorie content, making them a great addition to salads for those looking to manage their calorie intake.”

Dinner

Grilled chicken kebabs with bell peppers and onions, served with a side of hummus.

“Grilled chicken is a lean source of protein, essential for muscle growth and repair, whilst bell peppers and onions provide an array of vitamins and minerals, including vitamin C, vitamin A, and dietary fibre.

“Hummus contains healthy fats, primarily from tahini (sesame seed paste), which provides monounsaturated and polyunsaturated fats that are good for heart health.”

Day 3

Breakfast

Oatmeal topped with fresh fruits and a drizzle of honey.

“Oatmeal is a great source of fiber, helping steady bowl movement.

“For those who have a busy workday or perhaps training at the gym, oatmeal is also great for energy levels. This is because it is a complex carbohydrate that provides a steady release of energy, helping to stabilize blood sugar levels and prevent energy crashes.

“Whilst honey contains a variety of antioxidants, including flavonoids and polyphenols, which help combat oxidative stress in the body.”

Lunch

Caprese salad with mozzarella cheese, tomatoes, and basil.

“Caprese salad combines the goodness of mozzarella cheese, tomatoes, and basil, offering calcium, antioxidants, and flavor. Mozzarella cheese is a good source of high-quality protein.”

Dinner

Whole wheat pasta with grilled shrimp, cherry tomatoes, and spinach.

“Whole wheat pasta provides complex carbohydrates, whilst grilled shrimp adds lean protein.

“Spinach is classed a superfood, containing vitamins and minerals such as vitamin A, vitamin C, vitamin K, folate, iron, calcium, potassium, and magnesium.”

Day 4

Breakfast

Veggie omelette with spinach, tomatoes, and feta cheese

“A veggie omelette is packed with protein and vitamins from spinach, tomatoes, and feta cheese.

“If prepared without excessive amounts of added fats or cheeses, veggie omelettes can be a relatively low-calorie meal option, making them suitable for those looking to manage their calorie intake.”

Lunch

Greek-style grilled chicken wrap with tzatziki sauce and mixed greens

“With chicken providing protien and greens for vitams, the tzatziki provides the mediterranean element. Typically made with yogurt, which contains probiotics, this bacteria will help to promote gut health.

“Consuming probiotics can help maintain a healthy balance of gut microorganisms, aiding in digestion and potentially boosting the immune system.”

Dinner

Baked cod with a Mediterranean tomato sauce, served with quinoa and steamed asparagus

“Baked cod is a lean source of protein, and the Mediterranean tomato sauce adds flavor and antioxidants.

“Cod is also a good source of essential nutrients such as vitamin B12, vitamin B6, niacin, phosphorus, and selenium, all of which play important roles in overall.”

Day 5

Breakfast

Greek yogurt with honey and sliced almonds

“Greek yogurt provides protein and calcium, whilst honey and almonds offer natural sweetness and healthy fats.

“Almonds are particularly rich in monounsaturated fats, which are heart-healthy fats that can help reduce the risk of heart disease by lowering levels of LDL (“bad”)

cholesterol.”

Lunch

Mediterranean chickpea salad with cucumbers, tomatoes, and olives

“Chickpea salad combines fiber-rich chickpeas, fresh vegetables, and olives, offering a satisfying and nutritious meal.

“Olives are particularly a staple in Mediterranean cuisine and offer various health benefits.

“Olives are rich in antioxidants, including vitamin E and various phytonutrients, helping to protect cells from oxidative damage.”

Dinner

Grilled lamb chops with a side of roasted potatoes and a Greek salad

“Lamb is particularly rich in iron, while a Greek salad adds freshness and vitamins.

“Lamb is great when consumed in moderation as part of a balanced diet. The red meat is rich in heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods.

“Iron is crucial for oxygen transport in the blood and preventing iron-deficiency anemia.”

Day 6

Breakfast

Whole grain toast topped with almond butter and banana slices.

“Almond butter is a good source of plant-based protein, whilst retaining protein content.

“Bananas are an excellent, natural source of carbohydrates, including sugars (such as glucose, fructose, and sucrose), making them a quick and convenient energy source.

They are often consumed by athletes before or after workouts to replenish energy stores.”

Lunch

Mediterranean tuna salad with white beans, red onions, and lemon dressing

“Tuna is a good source of omega-3 fatty acids, and high-quality protein.

“Whilst white beans aren’t only a good source of protein, but also, they also provide complex carbohydrates that are slowly digested, leading to gradual increases in blood sugar levels and sustained energy. This makes them suitable for individuals with diabetes or those seeking steady energy levels.

“Red onions are rich in antioxidants and are antiflammatory. Lemon dressing is relatively low in calories, making it a healthier option for adding flavor to salads and dishes without significantly increasing your calorie intake.”

Dinner

Eggplant Parmesan served with a side of mixed greens

“Eggplant Parmesan is a delicious vegetarian option, which is a good source of dietary fiber, promoting digestion, helps regulate blood sugar levels, and helps you to feel full.”

Day 7

Breakfast

Spinach and feta cheese omelette with whole wheat toast

“Spinach and feta cheese omelette provides protein, iron, and calcium, and whole wheat toast adds fiber.”

Lunch

Mediterranean stuffed peppers with quinoa, tomatoes, and feta cheese

“An extremely popular lunch, peppers, quinoa, tomatoes, and feta cheese, offer a balanced meal with vitamins, minerals, and protein.”

Dinner

Grilled vegetable skewers with a side of couscous and a Greek salad

“A great vegetarian option, you can opt for any vegetables you desire.

“A Greek salad is a classic Mediterranean dish made with fresh vegetables, feta cheese, olives, and a simple dressing which is normally olive oil and lemon juice or vinegar.

“Incorporating extra-virgin olive oil in the dressing will provide monounsaturated fats, which are considered heart-healthy fats.”

A spokesperson for Total Shape says,

“It is also important to remember to hydrate alongside each meal and in-between as much as possible.

“8 ounces (approximately 240 millilitres) of water with each meal, which is equivalent to a standard glass of water, is normally recommended.

“Herbal teas, such as chamomile, peppermint, and hibiscus, are also hydrating and caffeine-free options, and you can enjoy them hot or cold.”

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Source: totalshape.com

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