I decided to write a meal plan for people who want to lose weight, eat healthier and feel better. You probably already know that the Mediterranean diet is good for your health. It is also a truly tasteful way to lose weight. I am Greek and I used to be overweight. I lost a lot of weight and I managed to keep it off by following a Mediterranean way of eating. So I decided to share my experience and help people who are overweight and have difficulties. You will find recipes that are easy to make, healthy and light. If you follow this diet you will lose weight, feel more energetic and your psychology will improve. So let’s get started.
Pros
- It is easy, healthy and light.
- Our psychology will improve.
Cons
- We must find some time to prepare the meals.
What we will be eating during the week
Cereals, dairy products, vegetables, fruits, salads, eggs, meat, almonds hazelnuts and cranberries, legumes, soup, pasta, seafood, honey.
How many calories we will eat in a day
We will eat 1500 calories per day.
1500kcalHow many days we should follow the diet
We will follow the diet for as long as we like, in order to lose the extra weight.
How much weight we will lose
It depends on various factors, such as age, physical activity, metabolism, dietary addiction, and of course how many extra pounds we want to lose. What we need to keep in mind is that with this program we aim to lose 1-1.5 kg in 1 week. This loss rate gives us more fat loss than muscle mass and water.
1-1.5kg/wHow much it will cost
We might save money in the long run, because we could stop or slow down on eating out. Eating less food should translate into more cash.
Diet plan
Let’s get started!
- Monday
- Breakfast
- Coffee without sugar, or tea.
- 1 low fat greek yoghurt with 1 tsp of honey.
- 10 almonds or hazelnuts.
- Snack
- 1 banana.
- Lunch
- Greek stuffed vegetables.
- 1 slice of feta cheese.
- 1 slice of whole wheat bread.
- Afternoon snack
- 1 glass of milk with a small cookie.
- Dinner
- Salad with broccoli and cauliflower with 1 tbsp olive oil and lemon.
- 1 brown toast.
- Breakfast
- Tuesday
- Breakfast
- Coffee without sugar, or tea.
- Omelette with vegetables.
- Snack
- 1 apple.
- Lunch
- Roasted chicken breast.
- 1 cup of brown rice.
- Afternoon snack
- 1 cereal bar (homemade).
- Dinner
- Greek salad.
- 1 brown toast.
- Breakfast
- Wednesday
- Breakfast
- Coffee without sugar, or tea.
- 2 brown toasts with honey.
- Snack
- 15 almonds or hazelnuts and 1 tbsp cranberries.
- Lunch
- Afternoon snack
- A small piece of dark chocolate.
- Dinner
- 1 low fat greek yoghurt with 1 tsp of honey.
- 1 brown toast.
- Breakfast
- Thursday
- Breakfast
- Coffee without sugar, or tea.
- 1 brown toast with honey.
- 1 grapefruit.
- Snack
- 1 boiled egg and a small piece of cheese.
- Lunch
- Artichoke hearts with peas.
- Whole wheat bread (1 slice).
- A small piece of your favorite cheese.
- Afternoon snack
- 1 apple.
- Dinner
- Smoked turkey and cheese sandwich.
- A glass of milk.
- Breakfast
- Friday
- Breakfast
- Coffee without sugar, or tea.
- 1 low fat greek yoghurt with 1 tsp of honey.
- 10 almonds or hazelnuts.
- Snack
- 1 grapefruit or 1 orange.
- Lunch
- Black eyed peas salad.
- Whole wheat bread (1 slice).
- Afternoon snack
- 1 small piece of dark chocolate.
- Dinner
- 1 grilled beef steak.
- Cabbage and carrot salad with olive oil and lemon.
- Breakfast
- Saturday
- Breakfast
- Coffee without sugar, or tea.
- Scrambled eggs.
- 1 apple.
- Snack
- 1 low fat greek yoghurt.
- Lunch
- Afternoon snack
- 1 banana.
- Dinner
- Vegetable soup.
- 1 brown toast.
- Breakfast
- Sunday
- Breakfast
- Coffee without sugar, or tea.
- Scrambled eggs.
- 1 apple.
- Snack
- 1 cereal bar.
- Lunch
- Afternoon snack
- 1 piece of dark chocolate.
- Dinner
- Smoked turkey and cheese sandwich.
- A glass of milk.
- Breakfast
