7-Day Mediterranean Diet Plan
By Dietitian Juliette Kellow BSc RD
The Mediterranean diet is good news - great tasting food that's good for your health. But large amounts of fats, however healthy they are, contain large amounts of calories. Not helpful if you want to lose weight.
WLR's Mediterranean diet plan is based on the Mediterranean Diet Pyramid, adapted so that it works for people who want to lose weight:
- Lower in calories - designed for weight loss of around 2lbs a week
- Higher in protein (not red meat) - to keep you feeling fuller for longer and stabilise blood sugar
The plan uses ingredients that are available all year round in UK supermarkets, and the meals are easy and quick to prepare.
There are seven-days' worth of meals in the plan - enough Mediterranean breakfasts, lunches, dinners and snacks for a week. Mix and match to suit where you're going to be and what you're going to be doing each day.
The basic plan contains around 1100 calories a day. You can increase quantities to suit your own calorie requirements.
You can do this easily in WLR, simply load the plan into your food diary and tweak the quantities (or add a glass of red wine!) to match the calorie quota that has been worked out for you. You can try WLR free to give this a go.
Mediterranean Plan Breakfasts
Greek Yoghurt with Blueberries and Toasted Almonds
Stir 80g of blueberries into a pot of low fat Greek yoghurt and sprinkle with 15g of flaked almonds for a bit of crunch.
Peanut Butter on Toast with Sliced Banana
Toast a slice of seeded brown bread, spread with 10g of peanut butter and top with a small sliced banana. This is actually delicious, and very filling!
Greek Yoghurt with Granola and Nectarine
Slice a medium-sized nectarine into a 150g of low fat Greek yoghurt and sprinkle with 20g of granola. You'll like this if you're a cereal lover.
Slice the avocado onto a slice of seeded brown bread, drop over a teaspoon of olive oil and lemon juice to taste. Maybe a good one to make Saturday special.
Greek Yoghurt with Apricots and Toasted Almonds
Chop up 5 dried apricots and stir them into 150g of low fat Greek yoghurt. Sprinkle 15g of toasted almond flakes on top.
Herb Omelette with Spinach Leaves
Beat two medium eggs with parsley, chives and tarragon and black pepper. Make an omelette using a teaspoon on olive oil in the pan. Serve with a medium tomato, chopped up with a handful of spinach leaves. A treat for Sunday Morning!
Pear and Walnut Greek Yoghurt
Stir a sliced pear and 15g chopped walnuts into 150g of low fat Greek yoghurt, this really is a lovely mix of flavours and textures.
Mediterranean Plan Lunches
Tuna and Black Olive Salad with Dijon Mustard Dressing
Trim and shred 2 little gem lettuces onto a plate. Chop 50g cucumber, a stalk of celery and a spring onion, and sprinkle onto the lettuce. Flake on a 130g can of tuna and top with 5 sliced up black olives. Drizzle over a dressing made with 2 tsps olive oil, 2 tsps white wine vinegar and half a tsp Dijon mustard, seasoned to taste with salt and black pepper. If you're packing this up for work, keep the dressing seperate until you're ready to eat.
Salmon and Baby Spinach Salad with Lemon and Garlic Dressing
Mix 100g of baby spinach leaves with 10g of rocket, 50g of chopped cucumber and a sliced medium tomato. Put your cooked salmon fillet on the salad and dress with crushed garlic, lemon juice and a teaspoon of olive oil. Season to taste. Lots of supermarkets now sell pre-packed steamed salmon fillets - quick and convenient for this recipe.
Feta and Olive Salad
Roughly chop 2 medium tomatoes, 100g cucumber, 6 olives and half a small red onion in a bowl. Crumble over 40g of feta cheese and dress with 2 tsps of olive oil and a sprinle of oregano. Add salt and black pepper to taste - crunchy-licious!
Paprika Chicken Pitta with Yoghurt Dressing
Rub half a tsp each of parika and olive oil into a chicken breast and grill it. Stir some chopped mint into 30g of Greek yoghurt and season with black pepper to make a dressing. Slice the cooked chicken and fill a pitta bread with it along with baby leaf spinach, grated carrot and the dressing. If you're packing this up, keep the pitta and salad separate until you are ready to eat.
Mozzarella and Tomato Caprese Salad
Rip up half a ball of mozarella over 100g of baby leaf salad and 2 sliced medium tomatoes. Dress with a teaspoon of olive oil, a little balsamic vinegar and fresh basil leaves.
Houmous with Pitta Chips and Crudites
Brush the pitta with half a teaspoon of olive oil, cut into small triangles and toast under the grill. Cut a carrot, a red pepper and a stick of celery into strips. Serve with 3 tbsps of houmous and dip away with the bread and veg.
Prawn and Avocado Salad
Mix a salad of 1 little gem lettuce, a chopped spring onion and a stalk of sliced celery. Slice on half an avocado. Mix 100g of prawns with 30g of low fat Greek yoghurt, 2-3 drops of tabasco and a little lemon juice and pile onto the salad - zingy!
Mediterranean Diet Dinners
Chicken Skewers with Tzatziki and Cous Cous
Cut 100g of chicken breast, a courgette, half a red onion, half a yellow pepper and 50g mushrooms into bite-sized pieces and load onto two skewers and brush lightly with olive oil. Grill until the chicken is cooked through. Chop a small piece of cucumber, crush half a garlic clove and combine with 30g of low fat Greek yoghurt, a little parsley and a tsp of olive oil to make the tzatziki. Prepare the cous cous according to pack instructions and enjoy a classic taste of the Med.
Peppers Stuffed with Cous Cous and Feta Cheese
Cut a sweet pepper into two halves and deseed, prepare the cous cous as per pack instructions. Lightly toast 10g of pine nuts and mix with the cous cous along with 40g feta, 5 sliced olives, 4 chopped cherry tomatoes, a clove of crushed garlic and chopped fresh basil. Load this mixture into the two pepper halves, drizzle one teaspoon of olive oil onto each and bake in the oven for about 15 minutes. serve with a baby leaf salad.
Tomato and Olive Tuna Pasta
Combine half a can of chopped tomatoes with a clove of crushed garlic, 5 sliced olives and 2 tsps of lemon juice in a pan and simmer for 10-15 mins. In the meantime cook 70g of wholewheat fussili. When the pasta is cooked, combine the sauce, pasta and a can of tuna and season to taste. Sprinkle 2 tsps of grated parmesan over the top for a tasty finish.
Baked Salmon with Pesto and Tenderstem Broccoli
Place a medium salmon fillet on a piece of tin foil and top with a clove of crushed garlic, 2 tsps of pesto, a finely chopped shallot, the juice of half a lemon and a teaspoon of olive oil. Wrap the foil around the ingredients in a loose parcel and bake in the oven for 15-20 minutes until the salmon is cooked through. Serve with 120g of tenderstem broccoli.
Tuna with Salsa Verde, Green Beans and Rice
Whiz a teaspoon of capers, a tablespoon of chopped parsley, half a clove of garlic, 10g of gherkin, a teaspoon of capers, half a tsp of Dijon mustard, a tsp of olive oil and a little lemon juice in a food processor to make the salsa verde. Cook 40g (dry weight) of rice according to pack instructions, and 120g of green beans. Brush a 140g tuna steak with olive oil and cook to taste on a skellet or under the grill. Serve with the salsa verde drizzled on the tuna.
Prawn Pepperonata with Pasta
Cook 60g of dried wholewheat fussili, the sauce will be done in the time it takes to cook the pasta. Chop half each of a small onion, red pepper and yellow pepper and fry in two teaspoons of olive oil, and a clove of crushed garlic and, when the vegetables have started to soften, stir in half a can of chopped tomatoes and season. Add 100g of cooked and peeled prawns towards the end of the cooking time to heat through. Serve with 2 tsps of finely grated parmesan cheese.
Chicken Cacciatore with a Crusty Roll
This takes a little longer than the other recipes, but it's still less than an hour and well worth it for something a bit special. Fry 20g of chopped pancetta in 2tsp of olive oil until browned. Remove the pancetta and fry a 90g chicken thigh until golden. Remove the chicken and add half a small chopped onion, 30g of sliced mushrooms, 2 medium chopped tomatoes and a clove of crushed garlic. Cook gently for about 5 minutes. Add the chicken and pancetta back to the pan along with some chopped parsley, 75ml of white wine, a basil leaf, a little rosemary and 100ml of chicken stock. Season to taste. Simmer gently for about half an hour and serve with a crusty wholemeal roll. Yummy!
You can find all the recipes in our recipe database, add them to your Food Diary, or edit and save your own versions of them to My Recipes. You can access WLR free if you want to try this out
The Mediterranean diet doesn't really allow for sweets and bars of chocolate, except as a once a month treat. The whole point is eating fresh food and getting your sweetness from fruit, nuts and a little honey. You'll be rewarded with better health and more vitality. If you follow our low calorie plan, you can also lose up to a stone in 6 weeks!
You can create and calorie count your own Mediterranean plan using the tools in Weight Loss Resources. Keep an online food diary, set a weight loss goal and see how many calories you need to get there. Try it Free for 24 hours