Core Mediterranean Principles

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Core Mediterranean Principles

To succeed with this plan, keep these four “Golden Rules” in mind:

  1. Plant-Forward: Make vegetables, fruits, and legumes the star of every plate.

  2. Healthy Fats: Replace butter with extra virgin olive oil (EVOO).

  3. Whole Grains: Swap white bread/pasta for farro, quinoa, or whole-wheat versions.

  4. Social Dining: Eat mindfully and, whenever possible, share your meals with others.

## 7-Day Balanced Meal Plan

Day Breakfast Lunch Dinner
1 Greek yogurt with walnuts & honey Chickpea salad with feta & lemon Baked salmon with roasted asparagus
2 Overnight oats with chia & berries Leftover salmon over mixed greens Lentil soup (Fava) with crusty whole-grain bread
3 Avocado toast on rye with poached egg Quinoa bowl with cucumbers & olives Grilled chicken skewers with tzatziki
4 Shakshuka (eggs poached in tomato sauce) Hummus & veggie wrap in whole-wheat pita Baked cod with cherry tomatoes & capers
5 Fruit salad with a dollop of ricotta Mediterranean tuna salad (no mayo) Stuffed bell peppers with ground turkey & orzo
6 Omelet with spinach and feta Greek salad with grilled shrimp Pasta primavera with heaps of sautéed veggies
7 Savory oatmeal with olive oil & herbs Tabouli salad with extra parsley Lemon-herb roasted chicken & sweet potatoes

## Featured Recipe: Sheet-Pan Mediterranean Salmon

The quintessential weight-loss dinner: fast, clean, and delicious.

  • Servings: 2

  • Prep time: 10 mins | Cook time: 15 mins

Ingredients

  • 2 Salmon fillets (6 oz each)

  • 1 bunch Asparagus, trimmed

  • 1 cup Cherry tomatoes, halved

  • 2 tbsp Extra virgin olive oil

  • 1 tsp Dried oregano

  • 1 Lemon (half sliced, half juiced)

  • 2 cloves Garlic, minced

  • Salt & Pepper to taste

Instructions

  1. Preheat your oven to 400°F (200°C).

  2. Arrange salmon, asparagus, and tomatoes on a large baking sheet.

  3. Whisk olive oil, lemon juice, garlic, and oregano in a small bowl. Drizzle over the fish and veggies.

  4. Season with salt and pepper. Top the salmon with lemon slices.

  5. Bake for 12–15 minutes until the salmon flakes easily with a fork.

## Nutrition & Benefits

Nutritional Info (Per Serving – Salmon Recipe)

  • Calories: 420

  • Protein: 34g

  • Healthy Fats: 26g

  • Net Carbs: 8g

  • Fiber: 4g

Why This Works for Weight Loss

  • High Satiety: The combination of protein and healthy fats keeps you full longer, reducing the urge to snack.

  • Anti-Inflammatory: High Omega-3 content from fish and polyphenols from olive oil reduce internal inflammation.

  • Blood Sugar Control: Low glycemic index ingredients prevent insulin spikes that lead to fat storage.

## Tips & Notes

  • The “Oil” Rule: While olive oil is healthy, it is calorie-dense. Stick to 1–2 tablespoons per meal if weight loss is the primary goal.

  • Herbs over Salt: Use fresh parsley, mint, and cilantro to add flavor without water retention from excess sodium.

  • Meal Prep: Roast a large batch of chickpeas or Mediterranean veggies on Sunday to toss into lunches throughout the week.

## Common Q&A

Q: Can I eat red meat?

A: Yes, but sparingly. In an authentic Mediterranean diet, red meat is treated as a monthly treat rather than a daily staple. Stick to poultry and fish.

Q: Is wine allowed?

A: A small glass (5 oz) of red wine with dinner is common, but if weight loss is your main goal, the extra “liquid calories” might slow your progress. Use it as a weekend reward instead.

Q: I don’t like fish; what can I substitute?

A: Chicken breast, turkey, or plant-based proteins like lentils and chickpeas are excellent substitutes that still fit the profile.

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