The Mediterranean diet is a diet plan inspired by the eating patterns of cultures from the Mediterranean region. Several authors have proposed two-week Mediterranean diet plans. While these two-week diet plans have some variations, the basic premise of the two-week plan is the same. This diet plan offers many meal options that include foods forbidden by other diet plans. Specifically, a two-week Mediterranean diet plan requires you to consume high amounts of olive oil and many different types of fruits, vegetables and legumes. As with any diet plan, you should speak with a medical professional prior to attempting the Mediterranean diet.
Characteristics
In addition to olive oil and fruits, vegetables and legumes, two-week Mediterranean diet plans require you to eat lots of fish combined with a moderated meat intake and natural saturated fats. Further, the diet requires you to eat three to four eggs per week, dairy products such as yogurt and milk and one or two small glasses of wine a day. The Mediterranean diet does not allow you to eat most types of refined carbohydrates.
Overview of the Two-Week Plan
The purpose of the two-week Mediterranean diet plans is to acclimate your body to the typical foods of Mediterranean cultures. Although a two-week plan implies that this diet will end after two weeks, the goal of these two-week plans is to permanently change your eating habits so that you will continue eating a Mediterranean style after the two weeks. During the first week of this diet, you can substitute any of the recommended foods that you do not like for other recommended foods with a similar calorie content. While on this diet, you can drink unlimited amounts of diet tea, diet soda, flavored seltzer and water. Further, you can consume three cups of coffee per day and two glasses of red wine nightly.
Specifics of the First Week
The Mediterranean diet recommends that you eat yogurt, cereal, pancakes, granola, fresh fruit, bagels with peanut butter, pita and ricotta cheese for breakfast. Lunch foods include salads with onions, tomatoes, olives, peas, lettuce, chicken, mozzarella cheese, sandwiches containing various types of meats, pizza, lamb and rice. Dinner options include chicken, vegetables, red fruits, soups and shrimp salads. Snacks include crackers with dips and smoothies. You should always use fresh ingredients, high-quality virgin olive oil, low-fat dairy and whole grains.
Food Plan for Second Week
During the second week of the Mediterranean diet, breakfast options include pancakes with ricotta, eggs with toast, cereals with fruit, smoothies and ricotta cheese with fruit. For lunch, the Mediterranean diet recommends salads made of beans, corn and vegetables, vegetarian burgers with potatoes, pasta with fish, sandwich made with ham, turkey, chicken breast or roast beef and eggs with feta cheese. Permitted snacks include dairy products such as yogurt with nuts, berries and food spreads such as hummus or sweet sour cream with fruit or vegetables. Dinner options include Greek salad with chicken, beef with tomato couscous and asparagus, vegetables, and grilled meat or fish, pita with spinach and feta cheese and marinated seafood with vegetables and wine.
References
- "The Mediterranean Diet"; Marissa Cloutier and Eve Adamson; 2004
- "The Advanced Mediterranean Diet: Lose Weight, Feel Better, Live Longer"; Steve Parker M.D; 2007
- "The MediterrAsian Way: A Cookbook and Guide to Health, Weight Loss, and Longevity, Combining the Best Features of Mediterranean and Asian Diets and Lifestyles"; Ric Watson and Trudy Thelander; 2007
Member Comments