This blog tells you about the goodness of the Mediterranean diet and suggests an apt Mediterranean diet meal plan for you. For most of us chalking out a healthy diet meal plan means setting an eating schedule where we assume that on a particular day we are going to eat this fruit or that vegetable. But the Mediterranean diet meal plan is exactly opposite because it encourages you to eat everything in moderate amounts. Various studies suggest that the Mediterranean diet is the "heart healthy" diet and it normally concentrates on the basics of healthy eating. The Mediterranean diet calls for the use of fruits, vegetables, whole grains, and fats in limited amounts. Some study reports suggest that Mediterranean diet reduces cardiovascular, and cancer mortality rates and also reduces the incidence of deadly Parkinson's disease.

Here is a typical Mediterranean diet meal plan which you can follow for six weeks and this will work out only when coupled with right set of exercises.

Mediterranean diet meal plan for Breakfast

Monday: Pita Bread, Zaatar (dip made of thyme), A bowl of black and green olives, Sweet tea.

Tuesday: Pita Bread, Feta or white cheese made up of goats milk, Labneh (cream cheese-like strained yogurt), cucumber slices and tomato wedges.

Wednesday: Pita Bread, Hummus, egg white omelets, sweet tea.

Thursday: Granola and milk, pita bread, egg white omelet

Friday: Cereal, banana, margarine, skim milk, wheat toast, sliced almonds, olive oil dip

Saturday: Orange yoghurt, pita bread, egg white omelet, natural peanut butter, cantaloupe with a dollop of ricotta cheese

Sunday: Sweet Couscous with nuts and dates

Mediterranean Diet Meal Plan for Lunch

Monday: Hard roll, radish, balsamic vinegar, lentil soup, romaine lettuce, chopped mushrooms

Tuesday:  Grilled chicken, Fig wrap, taco salad, grain bread

Wednesday: Hummus, vegetable slices, fruit and nut chicken salad

Thursday: Red Pepper sandwich, grilled chicken, crumbled cheese,

Friday: Spinach and fig salad, whole grain bread, tuna

Saturday: Salmon and Artichoke Salad with Roasted Pepitas, feta cheese, vegetable slices

Sunday: Stuffed Grape Leaves and Walnut Salad, Whole green bread, feta cheese.

Mediterranean Diet Meal Plan for Dinner

Monday: Vegetable fajitas with whole grain tortillas, red wine

Tuesday:  Spinach and Shrimp Salad, whole grain pasta, red wine

Wednesday: Grilled tuna kebabs on rice

Thursday: Mediterranean Salmon and Pignolia Nut Salad, whole grain pasta

Friday: Chicken Marsala, Mediterranean Tuna Salad, candy bar

Saturday: Crabmeat topped Wheat Crisps with Eggplant Spread, red wine

Sunday: Chicken, Mango, & Cranberry Salad with Wheat Crisps, whole grain pasta

Image Courtesy: bestmediterraneandietonline.com