One week Mediterranean diet plan
Diet Plans,  Mediterranean Diet

One Week Diet Plan for the Mediterranean Diet [FREE]

Weed out the harmful substances trapped in the intestinal flora if you eat like this:
I show you a one-week Mediterranean diet plan

Mediterranean food ideas
Photo: Image by Christo Anestev from Pixabay

One week sample diet for the Mediterranean diet

There are billions of bacteria in the human intestinal tract that play an active role in human digestion, but also in many other processes that contribute to fat storage and weight loss. And recent research suggests that plant-based diets may help maintain microbial health.

Mediterranean orange tree
Photo: Image by Hans Braxmeier from Pixabay

Low-carbohydrate diets, and those that contain mainly plant-based foods and protein, such as the Mediterranean diet or the Okinawan diet, have some beneficial effects. Due to their low carbohydrate content, they are also ideal for diabetics. At the same time, they stimulate digestion due to their healthy carbohydrate and rich fiber content.

With a Mediterranean diet for the health of your microbiome

Dutch scientists have analyzed the microbial composition and eating habits of 1,400 subjects to find that a Mediterranean-style diet can be linked to the health of the intestinal bacteria system and low levels of inflammation in the body, and is therefore strongly recommended not only for weight loss but also for health.

Mediterranean meal prep

The Mediterranean diet favors white meats over reds and complex carbohydrates over simple ones. In our previous article, we described in detail which foods are allowed and which are forbidden in this diet, and now I have put together a one-week sample diet to follow to test how the diet works in practice.


Mediterranean diet
Photo: Getty Images
  • Breakfast: Apple-cinnamon Porridge with Sweetener
  • Lunch: Grilled Chicken Breast with Sweet Potatoes
  • Dinner: Zucchini Pie with Fried Vegetables, Low-fat Sour Cream, or Greek yogurt


Mediterranean diet Plan
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  • Breakfast: Greek yogurt with Oatmeal /Granola and Fruit
  • Lunch: Cottage cheese Homemade Pizza with Light Cheese
  • Dinner: Greek salad with Light Feta Cheese


Free Mediterranean diet plan sample
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  • Breakfast: Avocado toast whit Wholemeal Bread and Tomatoes
  • Lunch: Durum pasta with Zucchini and Tomato sauce
  • Dinner: Zucchini roll stuffed with Ham and Cottage cheese


Mediterranean diet Sample
Photo: Getty Images
  • Breakfast: Fried eggs with Tomatoes and Mushrooms
  • Lunch: Vegetarian Lasagne from Durum pasta
  • Dinner: Tuna salad


Free One Week Diet plan
Photo: Getty Images
  • Breakfast: Porridge with Raisins and Walnuts
  • Lunch: Broccoli pizza with Vegetable topping
  • Dinner: Scrambled eggs with Vegetables


Free Mediterranean diet
Photo: Getty Images
  • Breakfast: Greek yogurt with Blueberries or any Fresh Fruit and Walnuts
  • Lunch: Sous-vide Salmon Fillet with Brown Rice and Asparagus
  • Dinner: Zucchini scrambled eggs


Free diet plans food pictures
Photo: Getty Images
  • Breakfast: Scrambled eggs with Tomatoes and Onions
  • Lunch: Roast Lamb with Salad
  • Dinner: Stuffed zucchini
If you enjoyed my ONE WEEK MEDITERRANEAN DIET PLAN, please do not hesitate to Share It with your friends! Support this article by sharing if you think people in your environment should stop using nonsense diets and instead pursue a healthy lifestyle. Let me know in the comments if you tried my diet plan and inspire others.


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[1] Kigyomlálja a bélflórában rekedt káros anyagokat, ha így eszel: egyhetes étrendet mutatunk