Mediterranean diet weight loss is rapidly becoming encouraged by many health professionals due to the diet’s well-rounded healthy habits. This diet emphasizes eating more fruits, vegetables, healthy fats, and whole grains, while limiting as much processed food as possible.  

It also encourages a more active lifestyle and eating habits that can promote better health. Eating a more Mediterranean-style diet is also a great way to improve heart and gut health, and slow down the aging process. 

Find out how the food included in this diet can support weight loss and improve your overall health! 

Table of Contents 
Eats & Don’t Eats for Mediterranean Diet Weight Loss  
Weight Loss Benefits of Mediterranean Diet Foods 
– Reduces Inflammation 
– Stabilizes Blood Sugar 
– Improves Gut Health 
Mediterranean Diet Recipes for Weight Loss 

Eats & Don’t-Eats for Mediterranean Diet Weight Loss

The main rule for Mediterranean diet weight loss is to look for and enjoy as many whole foods as possible. Limiting dairy and red meat is also encouraged, but you can still incorporate them into your diet every so often.  

Here are the foods you should eat while on the Mediterranean diet: 

• Fruits (all of them!) 
• Vegetables (all of them!) 
• Legumes (chickpeas, lentils, beans) 
• Whole grains (quinoa, oats, brown rice, whole grain pastas, farro, couscous) 
• Nuts & seeds (all of them!) 
• Poultry (turkey, chicken, duck) 
• Seafood (tuna, trout, mussels, sardines, shrimp, tilapia, squid, crab…all!) 
• Healthy fats (fatty fish like salmon, olive oil, avocados, avocado oil) 

In general, you should avoid these foods as much as possible: 

• Processed meats (bacon, deli meats, hot dogs) 
• Refined grains (white bread, baked goods, white rice, white flour, crackers) 
• Sugary drinks (juices, sodas, energy drinks) 
• Refined oils (vegetable oil, canola oil, soybean oil, safflower oil) 
• Processed foods (fast food, chips, microwave popcorn, frozen dinners) 
• Added sugars (white sugar, candy, cookies) 

Dairy products can also be enjoyed in moderation, but you should look for low-fat, unflavored options like plain Greek yogurt, goat cheese, and low-fat ricotta. Eggs, red wine, and tofu products are okay too! 

Weight Loss Benefits of Mediterranean Diet Foods 

What you eat often has as much impact on your health as traditional medicine and exercise! The foods eaten on the Mediterranean diet can do a lot to aid with long-term weight loss.  

Reduces Inflammation 

Chronic inflammation in the body caused by red meat and refined or processed foods can cause many health problems that slow down weight loss progress. If you’re looking switch to a Mediterranean diet for weight loss, this is important!  

Inflammation can make your body more resistant to insulin and can lead to metabolic syndromes which can lead to Type II Diabetes, visceral fat gain, and high cholesterol; none of which helps with weight loss! 

Foods high in antioxidants and polyphenols (a compound that boosts heart health and immunity) can reduce the amount of harmful inflammation that develops in the body. Plant-based foods are very high in these anti-inflammatory nutrients, which makes many foods in the Mediterranean diet perfect candidates for reducing chronic inflammation.  

Vegetables like broccoli, spinach, carrots, and avocados are high in antioxidants, and so are fruits like blackberries, tomatoes, oranges, strawberries, and apples! 

But vegetables and fruits aren’t the only foods that can help reduce inflammation. You can also count on these foods (and spices!) to be high in helpful antioxidants for your Mediterranean diet weight loss:  

· Almonds 
· Walnuts 
· Salmon 
· Tuna 
· Paprika  
· Basil 
· Mint 
· Oregano 
· Chickpeas 
· Olive oil 

Stabilizes Blood Sugar 

Simple carbs are the biggest culprits for high blood sugar levels, and don’t do much to keep you full. This can cause a vicious cycle of decreased energy and increased hunger, which makes you eat even more!  

Your body uses carbs (sugar) as its primary source of energy. After a meal, your blood sugar levels increase and then fall sharply as the body absorbs that sugar. Simple sugars are digested faster and are utilized for energy first which leads to a faster rise in blood sugar levels.  

Simple sugar foods that cause these fast spikes include white bread and rice, baked goods, convenience foods, pastries, and foods with added sugar (yes, even those sugar “substitutes” like stevia!)  

Complex carbs take longer to digest, which keep you satiated for longer, and don’t raise your blood sugar levels as high. When you eat more complex carbs, you feel hungry less often and won’t feel the need to snack between meals. 

Mediterranean diet weight loss places importance on these complex, healthy carbs: 

· Whole grain pasta 
· Brown rice 
· Corn 
· Peas 
· Quinoa 
· Chickpeas 
· Millet 
· Barley 
· Sweet potatoes 
· Butternut squash 
· Potatoes 
· Black beans 
· Farro 
· Lentils 
· Oatmeal & steel cut oats 

But remember, any healthy food can be made unhealthy if you dress it up the wrong way! Preparing food in healthier ways goes a long way. For instance, instead of frying food, baking can give it the same level of crispiness while staying healthy!  

Improves Gut Health 

Reducing inflammation is one way gut health is improved, but it’s not the only way the Mediterranean diet helps with weight loss. Studies have shown that eating fibrous foods can help lower blood pressure, improve your body’s insulin responses, and help with weight loss. And great news, complex carbs are usually high in fiber! 

Fiber-rich foods – specifically soluble fiber – improve your metabolism and the number of helpful bacteria in your gut. The healthier the flora in your intestines, the easier it is to control weight-related health issues including general weight gain. 

Just another way the Mediterranean diet proves whole foods are super foods! 

Mediterranean Diet Recipes for Weight Loss 

While there’s nothing easier than getting fully cooked Mediterranean meals delivered straight to your door, sometimes you just want to improve your cooking skills. If your goal is to find some delicious Mediterranean diet recipes for weight loss, we’re going to make that easier for you with these tasty recipes: 

Charred Shrimp, Pesto, & Quinoa Buddha Bowl 

Calories: 429 Protein: 30.9g Fiber: 72.2g Fat: 22g

Mediterranean-Style Mussels 

Calories: 197 Protein: 11g Fiber: 4g Fat: 9g

Greek-Style Roasted Branzino 

Calories: 257.3 Protein: 41.9g Fiber: 2g Fat: 5.6g

Mediterranean Farro Salad 

Calories: 261 Protein: 8g Fiber: 5g Fat: 15g

Cranberry Walnut Grain-Free Granola 

Calories: 283 Protein: 6g Fiber: ~3g Fat: 24g

Mediterranean Chickpea Skillet 

Calories: 315.1 Protein: 11.2g Fiber: 5.6g Fat: 4.9g

Italian Grilled Eggplant with Basil and Parsley 

Calories: 204 Protein: 2g Fiber: 5g Fat: 19g

The post Dietician’s Guide to Weight-Loss on the Mediterranean Diet appeared first on Fresh n' Lean.

And if you’re looking for an even faster and more affordable way to eat on the Mediterranean diet, let us do the meal prep for you with our Mediterranean diet plan! Get fresh meals delivered straight to your door every week, no cooking or shopping required. 

Table of Contents 
Breakfast 
–Egg in a Hole Peppers & Salsa 
–Caprese Avocado Toast 
–Spinach & Feta Wrap 
–Blueberry Muffins 
–Tahini Apple Toast 
–Mango Strawberry Smoothie 
–Smoked Salmon Waffles 
Lunch 
–Chicken, Broccoli, Tomato, Quinoa Bowl 
–Herb Portobello Turkey Burgers 
–Spaghetti Squash Pasta 
–Garlicky Greens with Harissa Yogurt 
–Healthy Shrimp Scampi 
–Mediterranean Tuna Salad 
–Spicy Cauliflower Rice & Ground Turkey 
Dinner  
–Turkey Meatballs 
–20 Minute White Bean Soup 
–Grilled Balsamic Chicken with Olive Tapenade 
–Coconut Cod Stew with Rice 
–Tilapia Fish Tacos 
–Creamy Butternut & Apple Soup 
–Broiled Spanish Mackerel 

Breakfast 

Egg in a Hole Peppers & Salsa 

Calories: 385  Fat: 19.5g  Total Carbs: 14.2g    
Net Carbs: 8.3g  Fiber: 5.9g  Protein: 15.1g   

“Egg in a hole” traditionally involves cutting a hole in bread or toast and grilling an egg in the center on a skillet. Replacing the toast with bell pepper rings makes this recipe more Mediterranean diet friendly.  

Caprese Avocado Toast 

Calories: 329  Fat: 12g  Total Carbs: 25g    
Net Carbs: 17g  Fiber: 8g  Protein: 12g   

Refreshing basil on delicious, toasted bread is balanced with the acidity of tomato and balsamic glaze. Out of any of these Mediterranean diet recipes, this is a popular breakfast option because it has a great balance of flavors.  

Spinach & Feta Wrap 

Calories: 154  Fat: 9g  Total Carbs: 17g    
Net Carbs: 12g  Fiber: 5g  Protein: 3g   

Nothing’s faster than a wrap! Stuff with fresh arugula, mozzarella, avocado, and basil for a refreshing morning on-the-go Mediterranean breakfast.  

Blueberry Muffins 

Calories: 204  Fat: 14.6g  Total Carbs: 14.9g    
Net Carbs: 12.9g  Fiber: 52.9g  Protein: 5.8g   

Blueberries are packed with antioxidants, vitamins, and low in sugar. These muffins use blueberries and other low-carb options like almond and coconut flour for a healthy muffin Mediterranean diet recipe.  

Tahini Apple Toast 

Calories: 198  Fat: 8.6g  Total Carbs: 26g    
Net Carbs: 22g  Fiber: 4g  Protein: 7g   

Tahini is a paste made from sesame seeds, making it a great way to incorporate more anti-inflammatory foods into your diet.  

Mango Strawberry Smoothie 

Calories: 156  Fat: 1g  Total Carbs: 33g    
Net Carbs: 30g  Fiber: 3g  Protein: 7g   

Though higher in carbs, this is a healthy option because it uses whole fruits, Greek yogurt, turmeric, and ginger which all support the Mediterranean diet.  

Smoked Salmon Waffles 

Calories: 320  Fat: 14g  Total Carbs: 31g    
Net Carbs: 30g  Fiber: 1g  Protein: 17g   

These are savory waffles made from red onion, dill, flour, and milk (remember, dairy and white flour should be limited on the Mediterranean diet!) and topped with capers and salmon.  

Lunch  

Chicken, Broccoli, Tomato Quinoa Bowl 

Calories: 481  Fat: 23g  Total Carbs: 45g    
Net Carbs: 30g  Fiber: 7g  Protein: 24g   

Quinoa is a great high protein choice to fill you up. Combined with roasted broccoli, tomato, and grilled chicken, this bowl is a lot of energy packed into one meal.  

Herb Portobello Turkey Burgers 

Calories: 340  Fat: 25g  Total Carbs: 13.8g    
Net Carbs: 9.4g  Fiber: 4.4g  Protein: 27.9g   

Mediterranean diet recipes with a high amount of fat may sound bad, but they are usually good fats! This burger has 4 grams of saturated fat and is low in carbohydrates and sugar because it uses portobello mushrooms for buns instead of bread.  

Spaghetti Squash Pasta  

Calories: 260  Fat: 16g  Total Carbs: 25g    
Net Carbs: 18g  Fiber: 7g  Protein: 7g   

Spaghetti made from shredded squash can satisfy those pasta cravings without packing too much of a caloric punch.  

Garlicky Greens with Harissa Yogurt 

Calories: 289  Fat: 7.2g  Total Carbs: 24g    
Net Carbs: 15g  Fiber: 9g  Protein: 23g 

Leeks, broccoli, dill, and kale make up the “greens” part of this dish while garlic, lemon juice, and chili bring the flavorful garnish.  

Healthy Shrimp Scampi 

Calories: 378  Fat: 8g  Total Carbs: 41g    
Net Carbs: 35g  Fiber: 6g  Protein: 38g 

Shrimp scamp is a buttery, garlicky lunch option that is easy to make in under an hour.  

Mediterranean Tuna Salad 

Calories: 361  Fat: 23g  Total Carbs: 4g    
Net Carbs: 3g  Fiber: 1g  Protein: 34g 

This recipe doesn’t use mayonnaise, but it does have a tangy citrus lemon herb dressing and mixed with fresh veggies for a refreshing crunch.  

Spicy Cauliflower Rice & Ground Turkey 

Calories: 443  Fat: 31g  Total Carbs: 18g    
Net Carbs: 11g  Fiber: 7g  Protein: 28g 

Enjoy as a small side dish or chow down an entire bowl! Mediterranean diet recipes are elevated using the spices in this dish including turmeric, cumin, garlic, and paprika. 

Dinner 

Turkey Meatballs 

Calories: 328  Fat: 22g  Total Carbs: 2g    
Net Carbs: 2g  Fiber: 0g  Protein: 30g 

These meatballs take 10 minutes to prep and 10 minutes to cook for a tasty dish ready in under half an hour.  

20 Minute White Bean Soup 

Calories: 356  Fat: 21g  Total Carbs: 33g    
Net Carbs: 24g  Fiber: 9g  Protein: 11g 

This recipe is also gluten-free and vegan, so it makes a great crossover recipe for other dietary needs.  

Grilled Balsamic Chicken with Olive Tapenade 

Calories: 431  Fat: 32g  Total Carbs: 10g    
Net Carbs: 9g  Fiber: 1g  Protein: 23g 

Chicken is high in protein and can be incorporated occasionally into your Mediterranean diet recipes. Just make sure it’s lean, white meat with as much fat trimmed off as possible! 

Coconut Curry Cod Stew with Rice 

Calories: 382  Fat: 11.3g  Total Carbs: 49.5g    
Net Carbs: 44.2g  Fiber: 5.3g  Protein: 19.2g 

Cod is a cheaper fish option to fuel your fatty fish requirements. This dish is paired with sweet potatoes and rice seasoned with curry powder, ginger, and garlic.  

Tilapia Fish Tacos 

Calories: 309  Fat: 6g  Total Carbs: 33g    
Net Carbs: 31g  Fiber: 2g  Protein: 29g 

Use whole wheat tortillas as a healthier taco option for this delicious fish taco recipe! 

Creamy Butternut & Apple Soup 

Calories: 202  Fat: 7g  Total Carbs: 37g    
Net Carbs: 28g  Fiber: 9g  Protein: 3g 

This soup is loaded with fiber and lots of nutrients and guaranteed to help you finish your day with a hearty meal.  

Broiled Spanish Mackerel 

Calories: 259  Fat: 20.9g  Total Carbs: 3g    
Net Carbs: 2.7g  Fiber: 1.3g  Protein: 16.2g 

Follow this recipe for a fast and nutritious dinner that’s ready in 15 minutes! Just marinate your fillet with paprika, lemon, pepper, and olive oil and broil to perfection.  

The post 21 Mediterranean Diet Recipes (Quick & Easy) appeared first on Fresh n' Lean.

If you’d rather have someone else do the cooking, try our Mediterranean Diet meal plan, full of fresh, delicious entrees that are done-for-you and ready in minutes!

Table of Contents 
Strawberry-Thyme Millet Bowl 
Avocado, Fruit, and Citrus Bowl 
Rosemary, Tomato, & Feta Egg Sandwich
Orange Shakshuka 
Apple Walnut Muesli 
Peach & Cherry Frozen Yogurt Bark 
Blueberry Coconut Energy Bites 
Oat Chia Banana Muffins 
Triple Berry Smoothie Bowl 
Savory Vegetarian Waffles 
Easy Sweet Potato Toast 
Crustless Tuna Breakfast Quiche 
Flourless Chocolate Oatmeal Muffins 
Wild Salmon & Smashed Cucumber Grain Bowl 
Shrimp & Cauliflower Grits 
Snow Pea & Ricotta Toast 
Gluten-Free Buckwheat Pancakes 
Sweet Potato Hash with Eggs 
Eggplant Walnut Dip with Toasted Pita 
Crispy White Beans with Greens 
Strawberry Blueberry Banana Smoothie 

Strawberry-Thyme Millet Bowl 

Calories: 358  Fat: 11g  Total Carbs: 54g    
Net Carbs: 47g  Fiber: 7g  Protein: 11g   

If you’re unfamiliar with millet, it is a whole grain that is similar in taste to frosted flakes! It’s a light, nutty seed-like food that resembles a blonde version of quinoa. It makes for a perfect base for many Mediterranean diet breakfasts that include fruits, yogurt, nuts, honey and more, much like this recipe from Prevention has! 

Avocado, Fruit, and Citrus Bowl  

Calories: 130  Fat: 6g  Total Carbs: 22g    
Net Carbs: 17g  Fiber: 5g  Protein: 2g   

Can’t get much simpler than this! Toss your favorite fruits with some avocado and zesty orange and lemon and you’re good to go!  

Rosemary, Tomato, & Feta Egg Sandwich 

Calories: 242  Fat: 11.7g  Total Carbs: 25g    
Net Carbs: 18.8g  Fiber: 6.2g  Protein: 13g   

A hearty morning meal packed with herbs and tangy low-fat feta cheese. Perfect for on the go! 

Orange Shakshuka 

Calories: 179  Fat: 11g  Total Carbs: 12g    
Net Carbs: 10g  Fiber: 2g  Protein: 7g 

Shakshuka dishes are part of classic Mediterranean diet breakfasts that typically use poached eggs, tomatoes, and peppers. This version uses butternut squash earthy herbs for an autumn version of the dish. Cook this fast and easy in a pan and serve with whole wheat pita! 

Apple Walnut Muesli 

Calories: 324  Fat: 6g  Total Carbs: 56g    
Net Carbs: 48g  Fiber: 8g  Protein: 15g 

Muesli can be a healthier alternative to cereals, granola, and oatmeal – it’s made with rolled oats, nuts, seeds, and sometimes dried fruit. It’s packed with fiber which will keep you fuller, longer. 

Peach & Cherry Frozen Yogurt Bark 

Calories: 107  Fat: 3g  Total Carbs: 14g    
Net Carbs: 13g  Fiber: 1g  Protein: 6g 

This shouldn’t even really qualify as a recipe since this bark is SO easy to make. Spread out Greek yogurt on a pan, top with delicious cherries and peaches, and freeze overnight. In the morning, just break off a piece to much on! 

Blueberry Coconut Energy Bites 

Calories: 165  Fat: 9g  Total Carbs: 19g    
Net Carbs: 15g  Fiber: 4g  Protein: 4g 

These work as a snack or a Mediterranean diet breakfast on the go. Pop a few in your mouth for an instant energy boost in a chewy, nutty treat.  

Oat Chia Banana Muffins 

Calories: 194  Fat: 7g  Total Carbs: 29g    
Net Carbs: ~14g  Fiber: ~15g  Protein: 4g 

This recipe also doubles as a vegan breakfast option. Prep time takes about 15 minutes for a delicious cinnamon muffin you can store for later and munch on whenever you’re in a morning rush.  

Triple Berry Smoothie Bowl 

Calories: 98  Fat: 0.5g  Total Carbs: 22.4g    
Net Carbs: 18.2g  Fiber: 4.2g  Protein: 2.2g 

This is where frozen fruit mixes come in handy! Blend everything together and top with almond butter, chia seeds, and chopped nuts for a much healthier smoothie bowl than you’ll get at any juice bar. 

Savory Vegetarian Waffles 

Calories: 93  Fat: 4g  Total Carbs: 11g    
Net Carbs: 9g  Fiber: 2g  Protein: 5g 

The secret to eating more vegetables is by disguising them as fun foods like waffles. If you have trouble finding ways to eat vegetables or find plain vegetables boring, this recipe creates a crispy fritter waffle packed with nutrients and a low carb count.  

Easy Sweet Potato Toast 

Calories: 22  Fat: 1g  Total Carbs: 5g    
Net Carbs: 4g  Fiber: 1g  Protein: 1g 

Literally all you do is cut a sweet potato long ways and bake. Boom! Schmear with almond butter or low-fat cream cheese, drizzle with balsamic vinaigrette and feta, or top with lox.  

Crustless Tuna Breakfast Quiche 

Calories: 125  Fat: 6g  Total Carbs: 4g    
Net Carbs: 3g  Fiber: 1g  Protein: 13g 

Quiches are a classic easy breakfast indulgence, and this one has a Mediterranean spin by adding tuna, basil, oats, and zucchini. It can also be made gluten and dairy free too!  

Flourless Chocolate Oatmeal Muffins 

Calories: 234   Fat: 16g  Total Carbs: 20g    
Net Carbs: 16g  Fiber: 4g  Protein: 6g 

Indulge in a sweet breakfast made of chocolatey goodness. This recipe doesn’t use any flour which simplifies the baking process (beginner’s bakers, breathe a sigh of relief!) 

Wild Salmon & Smashed Cucumber Grain Bowl 

Calories: 210  Fat: 11g  Total Carbs: 17g    
Net Carbs: ~13g  Fiber: ~4g  Protein: 12g 

Farro is another great option to replace other forms of grains like rice. This bowl features a mixture of ingredients that resemble poké (except the salmon’s cooked!) 

Shrimp and Cauliflower Grits  

Calories: 308  Fat: 18g  Total Carbs: 13g    
Net Carbs: ~8g  Fiber: ~5g  Protein: 24g 

These grits are made from riced cauliflower instead of hominy or cornmeal. Add a side of arugala and you’ve incorporated 2 more servings of vegetables into your day. 

Snow Pea & Ricotta Toast 

Calories: 131  Fat: 5.5g  Total Carbs: 17g    
Net Carbs: 15g  Fiber: 2g  Protein: 4g 

Sliced snow peas sounds like a peculiar thing to add on top of toast, but this spread winds up feeling similar to an avocado spread. Just make sure to use whole wheat bread to make this dish Mediterranean-friendly. 

Gluten-Free Buckwheat Pancakes 

Calories: 140  Fat: 3g  Total Carbs: 24.7g    
Net Carbs: 21.7g  Fiber: 3g  Protein: 5.6g 

Each pancake is only 70 calories so don’t feel guilty about having a few! Top with fruit or low-fat Greek yogurt instead of syrup to avoid unnecessary processed sugar.  

Sweet Potato Hash with Eggs 

Calories: 486  Fat: 30g  Total Carbs: 32g    
Net Carbs: 27g  Fiber: 5g  Protein: 21g 

Seasoned sweet potatoes, mushrooms, red peppers, and onions make for a savory Mediterranean breakfast that’s baked to perfection.  

Eggplant Walnut Dip with Toasted Pita 

Calories: 40  Fat: 2g  Total Carbs: 4g    
Net Carbs: 3g  Fiber: 1g  Protein: 1g 

Try this recipe for a big serving that doubles as a lunch side or a snack. It’s great for meal prep and can be made ahead and stored for up to a week.  

Crispy White Beans with Greens 

Calories: 301  Fat: 15.5g  Total Carbs: 26.5g    
Net Carbs: 20.1g  Fiber: 6.4g  Protein: 15.5g 

Add beans to your morning nosh for a fast protein boost! Top with an egg to give yourself more fuel for the day and this is one of the easiest Mediterranean diet breakfasts to make.  

Strawberry Blueberry Banana Smoothie 

Calories: 335  Fat: 16.9g  Total Carbs: 45.8g    
Net Carbs: 38.6g  Fiber: 7.2g  Protein: 6.8g 

And last but not least, a classic smoothie! It’s better to blend your fruits than to juice them so that you get all of the fiber and nutrients from their pulp! This smoothie is sweet and full of antioxidants made to help you start your day on the right foot.  

The post 21 Easy Mediterranean Diet Breakfasts (For Beginners) appeared first on Fresh n' Lean.

SUMMARY

Get the rundown on the Mediterranean diet, how it works, and learn a few simple recipes to get started.

There’s a lot of research out there that tells us a Mediterranean diet is a great way to stay healthy. If you’re interested in eating more heart-healthy food that can potentially help you live longer, we’ve created a Mediterranean diet food list for fast and tasty meal ideas to help you eat more Mediterranean-focused meals.  

Incorporating even a few meals into your diet can help you access the benefits of this amazing diet, so pick your favorites from this list and unlock the secret to a longer, healthier life. 

Table of Contents 

What is the Mediterranean Diet Good For? 
Who Should Follow the Mediterranean Diet? 
How Do You Follow a Mediterranean Diet? 
Mediterranean Diet Food List 
Recipes Using Your Mediterranean Diet Food List 
– 15 Minute Spicy Shrimp and Quinoa 
– Sautéed Yellow Squash Skillet
– Baked Tilapia with Lemon
– Grain Bowl with Sautéed Spinach
– Salmon Pita Sandwich

What is the Mediterranean Diet Good For? 

Besides being full of delicious food options, the Mediterranean Diet is a style of eating adapted from the diets of people living by the Mediterranean Sea. Researchers found that eating a diet filled with healthy, lean fats like those found in fish and olive oil, as well as whole grains, fresh produce, and limited dairy can lead to many health benefits like 

• Decreased risk of heart disease  
• Lower cholesterol and blood pressure 
• Prevents and treats Type II Diabetes  
• Reduced possibility of developing Alzheimer’s  
• Increased brain function and better memory  
• Lessened symptoms of depression 
• Decreased chance of developing certain eye diseases  
• Better weight loss 
• Reducing effects of aging 
• Reduces inflammation leading to the above 
  
  

How Does the Mediterranean Diet Help with Inflammation and Why is that Important? 

Chronic inflammation is harmful to the body! It is a destructive cellular process that can cause heart disease, diabetes, dementia, premature aging, obesity, cancer, and other health issues in the long run.  

Foods promoted by the Mediterranean diet are rich in antioxidants and nutrients like polyphenols, flavonoids, carotenoids, and Omega-3’s which all fight against inflammation in the body. In fact, it’s believed to be one of the main reasons this diet is so good for you. 

Who Should Follow the Mediterranean Diet? 

We know it’s cliché to say everyone, but…. everyone! Seriously, the benefits of the Mediterranean diet are plentiful, which should give any person reason enough to try it. Not to mention, it’s been ranked the #1 best overall diet in the world according to US News Today.  

Anyone looking to be more conscious of their cardiovascular health, managing their weight or blood sugar, or someone living with a chronic health condition will benefit the most from the Mediterranean diet.  

Though There Are Many Benefits, You Should Keep These Factors in Mind 

It is easy to overdo your fat content while on the Mediterranean diet, even if the fat is the healthy kind. Overeating things like nuts and avocado oil will increase your calories fast and overdoing even healthy fats can work against you.  

It’s also easy to miss essential nutrients and foods when you’re focusing on the healthy fat content in your meals. While you’re eating more fruits and vegetables, it’s important to remember to get enough complex carbs, iron, and protein as well.  

Keeping a balance while on the Mediterranean diet with a variety of foods is the key to getting the most out of your diet.  

How Do You Follow a Mediterranean Diet? 

Healthy fats are the key to the Mediterranean diet, as is reducing processed and refined foods. You should aim to eat lots of fruits, vegetables, whole grains, and legumes as your main meal ingredients. 

Olive oil is recommended in place of things like butter or margarine and focus on natural sources of healthy fats are emphasized: avocados, nuts, and oily fatty fish (like salmon and sardines). 

Fish and other kinds of seafood (like oysters, crab, and shrimp) should be your main animal protein source in place of red meat and chicken, excluding some dairy products like whole fat cheeses, flavored yogurt, and eggs. Some dairy products like Greek yogurt and low-fat cheeses are permitted.  

Overall, you should focus on whole foods: fruits, vegetables, legumes, whole grains, nuts, seeds, and fatty fish. Avoid red meat and processed foods as much as possible.  

Here’s what your overall plan should look like: 
 

• Vegetables – 3 servings a day or more  
• Fruits – 2 servings a day or more 
• Whole Grains – the more the better! Use them whenever a recipe calls for rice, bread, or pasta. 
• Legumes – 3 servings a week or more 
• Nuts & Seeds – 3 servings a week or more 
• Fish & Seafood – 3 servings a week or more 
• Poultry – As needed if you love chicken or turkey but leave room for the more important foods listed above. 
• Red Meats – Less than 3 servings per month 
• Sweets & Baked Goods – Never is best, but it’s okay to treat yourself every now and then. 
  
  

Mediterranean Diet Food List 

If you’re out shopping, here’s a list of all the foods you should be on the lookout for. Many of these foods fall into multiple categories, making them super beneficial and healthy!  
 

Protein 

• Beans 
• Lentils 
• Tofu 
• Legumes 
• Quinoa 
• Crab 
• Clams and Oysters 
• Shrimp 
• Mussels 

Fats 

• Extra Virgin Olive Oil 
• Avocados 
• Salmon 
• Mackerel 
• Tuna 
• Sardines 
• Olives 

Produce 

• All Fruits 
• All Berries 
• All Non-Starchy Vegetables (broccoli, lettuce, brussels sprouts, etc.) 
• All Starchy Vegetables (sweet potatoes, parsnips, beets, etc.) 
• Root Vegetables (radishes, onion, carrots, etc.) 
• Tubers (potato, yams, turnips, etc.) 

Grains 

• Whole Grain Crackers 
• Whole Grain Pastas 
• Brown or Wild Rice 
• Farro 
• Steel-Cut Oatmeal 
• Bulgur Wheat  
• Barley 
• Couscous 
• Spelt 
• Buckwheat 

Dairy 

• Plain Greek Yogurt (unflavored) 
• Low-Fat Ricotta 
• Low-Fat Cottage Cheese 
• Feta 
• Goat Cheese 

Nuts & Seeds 

• Almonds 
• Walnuts 
• Chickpeas 
• Pistachios 
• Hazelnuts 
• Cashews 
• Pumpkin Seeds 
• Hempseeds 
• Sunflower Seeds 

For sweeteners, use honey or monk fruit sugar as these are preferred over white, processed sugars or sugar alternatives like Stevia or agave. Same for sauces, added sugar should be avoided when possible, so look for pesto, no sugar added tomato sauce, tzatziki, aioli, or vinegars. 

Red wine is occasionally okay, but you should aim for less alcohol and sweetened beverages and more water, black coffees, and herbal or unsweetened teas! 

Recipes Using Your Mediterranean Diet Food List 

Ready to get started on your new, healthy mean plan? Here are a few easy Mediterranean diet recipes using the Mediterranean diet food list from above and more. Remember: you don’t need to switch completely for this diet to work. Even eating a few meals following this way of eating will make a big difference. 

And if you’re shaky in the kitchen, no need to fear! We’ve got you covered for ready to eat Mediterranean meals every week. No cooking required. 

15 Minute Spicy Shrimp and Quinoa 

Calories: 468  Fat: 16g  Total Carbs: 42g   
Net Carbs: 34g  Fiber: 8g  Protein: 40g 

Sautéed Yellow Squash Skillet 

Calories: 98 Fat: 8.3g  Total Carbs: 5.5g   
Net Carbs: 5.5g  Fiber: 0g  Protein:  2g 

Baked Tilapia with Lemon 

Calories: 320 Fat: 6.3g  Total Carbs: 6.3g   
Net Carbs: 5.1g  Fiber: 1.2g  Protein: 39.2g 

Grain Bowl with Sautéed Spinach 

Calories: 458 Fat: 21g  Total Carbs: 56g   
Net Carbs: 47g  Fiber: 9g  Protein: 14g 

Salmon Pita Sandwich 

Calories: 239 Fat: 7.1g  Total Carbs: 19g   
Net Carbs: 16.7g  Fiber: 2.3g  Protein: 24.8g 

The post Full Mediterranean Diet Food List & Easy Recipes Ideas appeared first on Fresh n' Lean.

By eating well-rounded Mediterranean meals chock full of foods for healthy skin, you can see a healthier glow in your skin and reduce the effects of aging over time.   

Table of Contents 
Why Does Your Skin “Age” Over Time? 
Different Kinds of Skin Aging Are Brought on By Environment and Natural Processes
Other Ways Our Skin is Damaged Over Time 
How Do These Changes Affect Skin’s Appearance? 
How the Mediterranean Diet Fights Against Inflammation and Free Radicals 
Preventing Skin Aging Through Anti-Aging Foods on the Mediterranean Diet 
The Bottom Line 

Why Does Your Skin “Age” Over Time? 

Skin is an organ, just like your heart or brain.  Like every organ, skin is a complex matrix of living cells and structural components.  Unfortunately, none of these pieces are designed to last forever. 

Your skin cells are continuously working – they are trying to protect against damage from things like UV damage and pollution, prevent water loss, and repairing and producing new structural components like collagen.  They do a great job!  But over many years, issues and slowdown are inevitable. Eventually, like all things, skin degenerates and starts to show signs of aging including wrinkling, discoloration, thinning, and general weakening. 

Different Kinds of Skin Aging Are Brought on By Environment and Natural Processes    

There are two main sources for your skin’s degenerative changes – normal chronological aging and photoaging, or exposure to UV light from the sun. 

Chronological Aging 

Normal chronological aging includes the natural lifecycle of cells (or cell “turnover”), byproduct buildup, and just general lack-of-immortality of any living tissue.  Over time, the ability of the stem cells in your skin to produce replacement cells declines.  Also, the cells which produce collagen (called fibroblasts) become less effective as we age. Collagen is the framework our skin is built on, and problems with maintaining it are what cause skin to lose elasticity and sag. This is what causes wrinkles and generally “looser” looking skin.  

Photoaging 

Photoaging is a special case for skin and makes it a unique case for aging skin: Chronic sun exposure is a difficult problem for your living tissues to deal with.  The UV rays from the sun can damage cells and structural components directly, leading to similar issues as above but often in a more extreme way.  Reports have found that 80-90% of age-related changes are actually due to external factors like UV rays, and not age itself.  

Protecting yourself from UV rays is, of course, an important component of skin health.  So using things like protective layers and sunscreen on a regular basis will make a huge difference as you age. 

However, it is difficult to be 100% effective at UV protection. Also, as mentioned, chronological aging exerts its will upon your tissues regardless of UV exposure.  Therefore, diet is such an important opportunity to protect how your skin looks and functions 

Other Ways Our Skin is Damaged Over Time 

There is a daily battle going on in your skin between Reactive Oxygen Species (ROS), AKA oxidants or “free radicals,” and antioxidants.  It is normal for your cells to produce free radicals.  They are important for normal day to day cellular function.  However, these molecules are destructive if not carefully controlled, so our cells produce antioxidants to combat them.   

Smoking is a huge risk factor for skin aging because it breaks down the collagen in your skin and causes slow blood circulation, both which damage your skin’s elasticity. Stop smoking! 

The balance between production of ROS and antioxidants is key for the health of our tissues.  Excess free radicals can damage DNA, cell walls, structural components (like collagen), and even directly shorten our molecular “biological clocks” known as telomeres. These types of cellular mechanisms are generally known as inflammation, which free radicals are a major (but not the only) cause of. 

Unfortunately, UV rays (among other things) cause a huge uptick in production of free radicals in skin.  Additionally, as we age, our ability to produce our own antioxidants decreases.  This combination leads to an imbalance and skin damage. In order to restore this balance and protect your skin it is critical to eat foods that are high in antioxidants. 

Inflammation is Another Suspect in Skin Aging 

The ways in which both chronological aging and UV rays damage skin tissues is very complex, but it is important to note that skin damage is likely complicated by inflammation.  Inflammation is a complicated topic too!  A simple way to describe it a combination of harmful products released from damaged or dying cells, as well as byproducts of cells “breathing” (or using oxygen in their daily functions). 

Inflammation occurs due to immune system responses, allergic reactions, and infections. While this can be caused by disorders and other illnesses, sometimes it happens on a molecular level due to diet. Pollution, exposure to chemicals, and eating foods like red meat, lard, soda, fried foods, and refined carbohydrates are all environmental factors that cause or worsen inflammation.

How Do These Changes Affect Skin’s Appearance? 

All the above results in changes to the way our skin looks and functions. Our skin gets thinner as do the underlying layers of subcutaneous fat, leading skin to appear less full and vibrant.  

Your skin also loses its elasticity and structural integrity as collagen weakens.  This causes skin to sag and droop. This is responsible for some of the most noticeable changes like wrinkles and bags under our eyes.  Your skin becomes less effective at retaining moisture leading to dry skin.   

The pigment producing cells (melanocytes) decrease in number, but increase in size, leading to spotty pigmentation.  This is because some areas lose their pigmentation, while others develop large, hyperactive melanocytes causing dark pigmentation known as lentigos (AKA “age spots” or “liver spots”). Your skin also becomes a less effective barrier.  Cuts occur more readily and then heal slower, and bruises form more easily 

In general, degeneration of the skin results in undesirable changes to both the appearance and function of skin.  Therefore, it becomes critical that we find ways to slow down this degeneration.  This is where diet can play a major role. 

How the Mediterranean Diet Fights Against Inflammation and Free Radicals 

Luckily, to fight against inflammation and other natural aging processes is the Mediterranean Diet, which is extremely high in antioxidants.  It is packed with things like polyphenols, flavonoids, carotenoids, and polyunsaturated fatty acids (like Omega 3s), and many more.  These types of antioxidant molecules can soak up free radicals like a sponge and protect your skin from harmful effects. The high levels of antioxidants are a core feature of the foods in the Mediterranean Diet, and is believed to be a central reason behind the diet’s many health benefits.  This means this diet doesn’t just help your skin. Reducing free radicals has been shown to prevent things like heart disease, diabetes, and dementia too. 

As mentioned, inflammation’s destructive cellular processes can come from other sources than just reactive oxygen species.  Your immune system, which is generally responsible for the cells which provide inflammation, can be activated in others (including functional ones like when you have an illness).  And diet can either be a cause of — or a solution to — inflammation generally.  

Preventing Skin Aging Through Anti-Aging Foods on the Mediterranean Diet 

What you eat can affect your skin health in two main ways: By providing important nutrients and reducing inflammation or oxidation (damage to cells over time due to the byproducts of natural bodily processes like metabolization and immune function). The Mediterranean diet fills your plate with foods for healthy skin that are also highly nutritious like fish, fruits, vegetables, legumes, and whole grains. By following a Mediterranean diet meal plan, you will ensure that your body receives adequate levels of the essential nutrients you need to maintain your skin health, and more.  

The Mediterranean diet emphasizes a lot of whole foods (aka minimally processed foods that are unaltered with other ingredients), whole grains, and healthy fats which do wonders for the health of your skin. 

Eat lots of: Vegetables, fruits, nuts and seeds, legumes, lentils, whole grains, fish, and extra virgin olive oil. 

Eat in moderation: Poultry, eggs, cheese, and yogurt. 

Avoid eating: Red meats, added sugars, processed foods, refined grains and oils.  

Nutrition is Key to Slowing Down the Aging Process of Your Skin 

Skin relies on a broad array of vitamins, minerals, and other nutrients in order to function optimally.  When deprived of these nutrients, degenerative changes happen even faster.  It makes sense, then, that if your diet is not highly nutritious, then your skin will age faster over time.  A few examples of nutrients that are essential for skin health (and what anti-aging foods have them!) are 

• Vitamin A: Promotes health function of keratinocytes (basic skin cells) and fibroblasts (the cells which produce collagen. Also helps protect the skin against harmful UV rays. 

Foods high in Vitamin A: Leafy greens, tomatoes, bell peppers, fish oils, eggs, mangoes 

• Vitamin C: An important antioxidant in your body that helps strengthen skin. It is particularly important in the synthesis and maintenance of collagen. Vitamin C deficiency leads to a condition called scurvy, where the loss of collagen leads to fragile and irregular skin, bleeding gums, and hair loss among many other issues.

Foods high in Vitamin C: Citrus, bell peppers, tomatoes, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, and cauliflower), potatoes, strawberries 

• Vitamin E: Another powerful antioxidant. Studies suggest it is apart of your skin’s natural structure to protect against damage. Thought to provide benefits like photoprotection (sun damage), firming, hydrating, as well as improving the elasticity, structure and softness of your skin. 

Foods high in Vitamin E: Sunflower seeds, almonds, peanuts, collard greens, spinach, pumpkin, red bell peppers
 

• Selenium: A mineral element that, though only needed in small amounts, is critical for many different functions.  It is used by enzymes in your skin which work to protect against UVB damage. 

Foods high in Selenium: Seafood, bread, poultry, Brazil nuts, white grapefruit 

• Zinc: Another mineral element. It plays a role in regulating many cellular processes including metabolizing fats and proteins as well as DNA synthesis.  It is essential for the production of new cells and maintaining the stability of all layers of the skin. 

Foods high in Zinc: Legumes, lentils, rock oysters, beans, Greek yogurt, cashews, almonds, rolled oats, pumpkin seeds, beef, some cereals 

• Omega-3s: Omega-3s are a type of unsaturated fat essential to our body’s function.  They have numerous proven health benefits and are important for skin health as well.  Omega-3s act as the “glue” that keeps the skin’s structure together and are necessary for skin to function as a water-tight barrier. Deficiency causes excessive water loss, leading to severe dry skin and inflammation. 

Foods high in Omega-3s: Mackerel, salmon, cod liver oil, tuna, sardines, trout, herring, chia seeds, flax seeds, walnuts, soybeans 

This is only a partial list.  Suffice to say, your skin is dependent on YOU providing a wide variety of vitamins, minerals, and nutrients in order to function optimally.  That is why a diet that is full of foods which aren’t nutritious will lead to accelerated skin degeneration.  It is the difference between a fast-food hamburger (full of preservatives, saturated-fat, and not much else) and a piece of salmon (packed with tons of vitamins, minerals, proteins, and healthy fats). 

The Bottom Line 

Following a Mediterranean diet meal plan emphasizes eating more fruits, vegetables, healthy fats like fish and olive oil, whole grains, nuts, and legumes.  All these food categories are excellent for reducing inflammation in your body by downregulating or “calming down” your overactive immune system.  

Additionally, the diet limits how much red meat, preservatives, and added sugars that you consume. These all contribute substantially to how much inflammation you have in your body.  When combined, this diet leads to far less inflammation.  In turn, this means less damage to your skin’s critical cells and structures, and therefore less visible signs of aging. 

The post The Best Diet to Prevent Skin Aging (The Mediterranean Diet Solution) appeared first on Fresh n' Lean.

Table of Contents 
What is the Mediterranean Diet?  
How to Eat Like You Live by the Mediterranean Sea 
Mediterranean Diet Meal Plan for the Week 
More Mediterranean Diet Recipes 
Your Gameplan for Eating Out on the Mediterranean Diet 

What is the Mediterranean Diet? 

The basis for the Mediterranean diet began when scientists in the 1960s and 1970s started looking at communities living by the Mediterranean Sea. They noticed that even impoverished locals living there lived longer and healthier lifestyles on average than wealthier citizens living in larger, more developed American cities like New York.  

The reason for this? People in New York indulged in rich diets composed of red meats and other fatty and processed foods. Even though people in countries like Italy, Spain, and Greece were eating high amounts of fat in their diets, they experienced less heart disease, obesity, mental decline, and other health issues like inflammation and eye disease.   

Science Supports the Mediterranean Diet as a Great Way to Stay Healthy 

Biologist Ancel Keys and chemist Margaret Keys were forerunners in publicizing their findings about the Mediterranean diet. Their Seven Countries Study results showed that following a Mediterranean-style diet could lead to a lower risk for cardiovascular diseases like hypertension, stroke, high blood pressure, and diabetes. Though the study’s details are debated in some scientific circles today, nutritionists and doctors still support the Mediterranean diet as a solid way to lessen mortality rates and improve heart health.  

How to Eat Like You Live by the Mediterranean Sea 

The next best thing to actually living on the coast-side with warm sea breezes is eating like you do. You don’t need to live by the Mediterranean Sea to be as healthy as the people living there! 

Today a Mediterranean diet meal plan is defined as eating high amounts of olive oil, legumes, whole grains, fruits, vegetables, fatty fish, a moderate amount of dairy and wine, and a low amount of non-fish meats. 

Here is a Mediterranean diet food list for the best foods that fulfill these categories: 

The Mediterranean diet also considered olive oil and avocado oils large diet staples. Replacing butter and vegetable oils with these healthier fats can have a dramatic change on your health. Use them whenever you can! 

Limit Added Sugar and Processed Foods 

Though this diet is more about what you add than what you take away, it’s always a good idea to stay away from foods that can hurt your health. These can include processed foods and foods with added sugars: 

• Added sugars – (does not include naturally occurring sugars like fruit has!) Usually found in baked goods, sodas, fruit juices, and other prepackaged fast-grab snacks. Look for words ending in –ose like “maltose,” “glucose,” and “sucrose” as a hint, as well as syrup and molasses for an indicator that something has added sugars.  
• Refined grains – Anything that isn’t whole grain: white breads and pasta, chips, crackers, pasta, etc. Even multi-grain foods are refined and are not as healthy as whole grain foods! 
• Trans fats – #1 suspect containing trans fats are fried foods, but they can also be found in margarine, baked goods, pizza, coffee creamers, fast foods, and many packaged store foods. 
• Refined Oils – Soybean oil, canola oil, and grapeseed oils are some examples 
• Processed meats – Sausages, hot dogs, deli meats, beef jerky, bacon, and any other meat that has been preserved by smoking, salting, or curing.  

Poultry, eggs, and other dairy products should be limited to less than one serving a day to one serving a week. These are still healthy options but are not staples in a Mediterranean diet meal plan.  

What About Wine? 

Yes, a small amount of red wine is permitted on the Mediterranean diet! About one glass a day can lower inflammation in the body due to its high level of antioxidants. There is some debate about how effective red wine can be against heart disease, so it’s perfectly okay to skip this! However, if you want to imbibe in some Friday-night socializing, red wine is the healthiest and most preferred option on the Mediterranean diet.  

 
Mediterranean Diet Meal Plan for the Week 

This is meant to give you a starting point! If you’re totally lost, these recipes are all Mediterranean diet-approved and are ready to go for any beginner. But you should feel free to alter them and change them to fit your dietary needs and personal preferences. 

Sunday 

Breakfast – whole grain toast topped with almond butter and sliced bananas 

Lunch – garlic shrimp zoodles garnished with parsley and avocado slices 

Dinner – baked lemon salmon with roasted brussels sprouts 

Snack – a whole pear, sliced 

Dessert – pitted Medjool dates stuffed with peanut butter and peanuts and dipped in melted chocolate. (Great as a Snickers copycat!) 

Monday 

Breakfast – mushroom, tomato, and onion omelet  

Lunch – Caprese grilled sandwich with portobello mushroom “bread,” slices of mozzarella, tomato slices, balsamic vinegar, and fresh basil.  

Dinner – salad with arugula and kale, olives, feta cheese, farro, grilled chicken, and cherry tomatoes 

Snack – baby carrots with spicy hummus 

Dessert – chia pudding 

Tuesday 

Breakfast – oatmeal with raisins, walnuts, apple slices, and blueberries 

Lunch – baby kale, pear, and carrot salad drizzled with olive oil 

Dinner – sea bass, tomato, and avocado ceviche  

Snack – Greek yogurt topped with nuts 

Dessert – cottage cheese with peach slices  

Wednesday 

Breakfast – sautéed vegetables and scrambled eggs 

Lunch – roasted halibut and mixed grilled veggies 

Dinner – quinoa, black bean, and tomato stuffed roasted bell peppers 

Snack – sliced bell peppers and guacamole 

Dessert – olive oil cake topped with a small dollop of low-fat whipped cream or berries 

Thursday  

Breakfast – cauliflower chicken and vegetable wrap  

Lunch – whole grain sandwich with cucumber, bell pepper, onion, lettuce, tomatoes, avocado, hummus, shredded carrots, and baby spinach 

Dinner – pesto marinated cod with white bean salad 

Snack – a bowl of mixed berries 

Dessert – strawberry nice cream topped with dark chocolate shavings 

Friday 

Breakfast – chickpea quinoa breakfast bowl 

Lunch – tuna salad lettuce wraps 

Dinner – salmon, crab, and sweet potato fish cakes 

Snack – a half cup of mixed nuts 

Dessert – baked peaches sprinkled with cinnamon, served with a scoop of dairy-free vanilla ice cream 

Saturday 

Breakfast – Greek yogurt parfait with pomegranate seeds, whole grain granola, and mint leaves 

Lunch – farro bowl with grilled salmon, squash, bell peppers, feta cheese, and tzatziki 

Dinner – broiled salmon with brown rice and garlic asparagus 

Snack – a small bunch of fresh grapes 

Dessert – fudgy “brownies” made from dates, cocoa powder, oat milk, and wheat sourdough 

More Mediterranean Diet Meal Plan Recipes 

Want step-by-step recipes instead? Check out our 5 Step Chef page for even more Mediterranean diet meal recipes! 

Breakfast 

Mediterranean Egg Frittata 

Tomato Basil Pesto Tofu Scramble 

Avocado Pancakes 

Smoked Salmon Egg Muffins 

Lunch 

Mediterranean Protein Bowl 

Savory Chickpea Pancakes with Kale 

Sesame Tofu Poke Bowl 

Turmeric Dill Tuna Salad 

Dinner 

Turmeric Flax Porridge 

Cauliflower Totchos 

Fried Cauliflower Rice with Mushrooms and Toasted Cashews 

Salmon Meatballs with Coconut Cream Sauce 

Your Gameplan for Eating Out on the Mediterranean Diet 

The Mediterranean diet is as much a lifestyle adaptation as it is a diet, which means that you should enjoy the experience of eating as well as the food. Eating with friends and family helps you slow down and make healthier meal choices, so never fear a night eating out! 

Many menus will have food you can still eat while you’re on the Mediterranean diet. Look at their “healthy” meal sections if they have one, as these will likely be full of vegetables and healthy proteins. Overall, these are the best tips for choosing better dishes when you’re eating out: 

• Choose meals that have fish as their main dish 
• Choose whole grain options whenever you can! 
• Avoid fried dishes (“crispy,” “battered,” “golden”) and instead opt for baked or grilled options 
• Drink water before and during your meal instead of soda to feel fuller and digest better 
• Order your meal before everyone else so you aren’t tempted to change your order! 
• Make healthy swaps whenever possible – Ask for the vegetable side option over french fries or use olive oil instead of dressing 
• Ask for sauces and dressings on the side 
• Avoid the tempting breadbasket or ask your server to skip bringing it entirely 
• Order a salad to start instead of another appetizer 
• Do your research! Just because a menu claims a dish is “paleo-friendly,” sugar-free, low-carb, or low-calorie, make sure you read the menu description to confirm it aligns with your diet. 
  

Want a shortcut? Let us do the cooking for you. Get delicious, Mediterranean diet meals from our physician-approved menus delivered to your door. 

The post Mediterranean Diet Meal Plan (7-Day Guide for Beginners) appeared first on Fresh n' Lean.

Defined as more of a lifestyle change than a “diet,” this has become an increasingly popular way to see powerful results in a more sustainable way than traditional diets. By focusing more on what you should eat rather than what you can’t eat, the Mediterranean Diet creates long-lasting habits that keep you healthy and strong, so you can live a fuller, happier life.

Mediterranean Diet Table of Contents

The Origins of the Mediterranean Diet

What Are the Effects of Eating a Mediterranean Diet?

Mediterranean Diet Sample Meal Plan

The Benefits of the Mediterranean Diet

Food Swapping Tips

Challenges to Consider

Mediterranean Diet Recipes

The Bottom Line

The Origins of the Mediterranean Diet 

After World War II, countries around the Mediterranean Sea like Greece and Italy were forced to rely on simpler diets made up of foods commonly found in their local regions. Things like fish, olive oil, fresh vegetables, whole grains, and nuts were widely available and quickly became diet staples. Meanwhile, in Western cultures like the United States, a booming economy led to “richer” diets saturated with highly processed foods like fried foods and red meat.  

By the early 1950s, doctors noticed that cultures that embraced Mediterranean-based diets were living longer, healthier lives, while those living in western Europe and the United States were suffering from higher rates of heart attacks and strokes. The cause for this big difference? You guessed it – their diets!  

Since then, doctors have studied the effects of the Mediterranean Diet and they found that eating a robust diet full of whole grains, healthy fats, and less sugar and refined carbs can lead to fewer health problems.  

What Are the Effects of Eating a Mediterranean Diet?  

Some major studies investigating the effects of eating a primarily Mediterranean Diet have found that it has many different positive health benefits. Not only can it help you lose weight, but it can establish a foundation for better eating habits in the future! Some of the most important results from these pivotal studies found that following a Mediterranean Diet resulted in: 

• Decreased chance of developing heart disease 
• Lower cholesterol 
• Lower blood pressure  
• Preventing and treating Diabetes 
• Reduced possibility of developing Alzheimer’s 
• Improved brain function and memory 
• Reduced depression symptoms 
• Decreased chances of developing eye diseases like vision loss 
• Increased weight loss 

As the evidence from studies like the above continues to grow, so does interest in the Mediterranean Diet among people who want to live healthier, longer lives without oppressive “fad diets”.  So then, how can you reap the benefits of this wholesome diet? 

  
Mediterranean Diet Sample Meal Plan 

The traditional Mediterranean Diet is associated with high amounts of olive oil, fruit, nuts, vegetables, whole grains, fish, and other lean proteins and less processed foods. Just keeping these general guidelines in mind as you go about your day can be an excellent first step in improving your health – opting for fish instead of a burger, or brown rice instead of white can go a long way towards providing the benefits associated with this style of eating.   

List of Foods on The Mediterranean Diet

Whether you’re just venturing into the world of healthier eating or looking to fully dive in, the basics of Mediterranean Diet eating follow a few simple rules: Choose more nutrient-rich, whole foods, limit dairy and red meat and avoid refined sugars and processed foods whenever possible.  

Eat LOTS of these  

• Vegetables: 3 servings per day or more. Fresh, whole vegetables are best, but frozen is okay too! They keep much longer and can be easier to stock up on.  
• Fruits: 2 servings per day or more. Like vegetables, fresh and whole is best, but frozen works in a pinch! 
• Whole Grains: The sky’s the limit, so to speak. You should try to eat whole grains whenever your meal calls for rice, bread, or pasta. There is no set amount but in general the more the better (until you’re full, of course). 
• Legumes: 3 servings weekly or more.  This includes things like beans, chickpeas, lentils, peas, etc.  Legumes are an excellent source of protein, antioxidants, and low glycemic-index carbohydrates, which lower your blood sugar levels. Include them as often as possible!  
• Nuts/Seeds: 3 servings weekly or more.  Just like the legumes above, you do not need to limit your intake to just three handfuls per week.  These make great snacks, toppings, and meal additions. 

Eat SOME of these  

• Fish/Seafood: 3 servings per week or more.  Fatty fish like herring, mackerel, sardines, salmon, tuna, or trout are best. 
• Poultry: As needed.  You are welcome to include lean proteins like chicken and turkey in your diet, but it’s important to not have too much. Try to leave room in your diet for all of the more important foods listed above. 

Eat LESS OR NONE of these 

• Red Meat:  Less than 3 servings per month.  Cutting red meat out of your diet completely is best, but having it occasionally is okay. If given the choice, opt for leaner cuts and smaller portions.  
• Sweets / Desserts:  Limit these! Don’t worry, you can still treat yourself!  But they should be for special occasions, ideally no more than once per week. Cutting high-calorie desserts and refined sugars like baked goods are important steps for your health.  Try to replace these healthier, naturally sweet, whole foods like fruit wherever you can.  
• Processed/Fried/Fast Food: Zero is best! These are likely the most important thing to cut back on. The occasional “cheat meal” is okay, especially if it helps you to stick to your main health goals.  

Remember, you don’t need to adopt all these ingredients at once.  Try to add one or two Mediterranean ingredients to your shopping list or replace one red-meat meal with fish each week.  Small changes will add up over time.  And, since this is meant to be a lifelong change in how you eat, it’s perfectly fine to take it slow.    

The Benefits of the Mediterranean Diet

Your food can have as much impact as ordinary medicine to treat certain medical conditions or prevent them from developing! The Mediterranean Diet can reduce inflammation, keep blood sugar levels stable, and lower your risk for obesity just by making a few changes to your daily eating habits.  

Reduces Harmful Inflammation 

When you think of inflammation, you might associate it with red, painful, swollen injuries. And while sometimes inflammation can protect us from germs and can help injuries heal, too much inflammation can be a bad thing.  

Chronic inflammation is believed to be responsible for many things that can go wrong with our bodies.  Everything from heart disease and Alzheimer’s to depression and mental illness appear to be linked to chronically elevated levels of inflammation.  Basically, every food in the Mediterranean Diet helps fight inflammation! 

Foods high in natural antioxidants and polyphenols, are plant-based nutrients that work wonders in the body to help reduce inflammation. Some excellent food choices that help fight inflammation that you can easily add to your daily meals are: 

• Fruits like blackberries, cherries, strawberries, tomatoes, lemon, and oranges 
• Leafy greens like spinach, kale, and collard greens 
• Herbs such as oregano, parsley, mint, chives, and basil 
• Vegetables like red cabbage, cauliflower, red onion, broccoli, and avocados 
• Nuts like almonds, walnuts, and chickpeas 
• Fatty fishes including salmon, mackerel, tuna, and sardines 
• Other foods and spices like paprika, cumin, garlic, chia seeds, and olive oil 

Prevents Your Blood Sugar from Spiking 

Complex carbs come from whole wheat and other whole plant foods that are rich in fiber (you know, that stuff that makes you go to the bathroom?) Some highly nutritional foods high in healthy carbohydrates are: 

• Brown and wild rice 
• Barley and buckwheat 
• Oats and spelt 
• Beans 
• Quinoa 
• Potatoes and sweet potatoes 

Elevated blood sugar can also not only cause inflammation, but it can damage your blood vessels and weaken your heart! Eventually, elevated blood sugar can lead to diabetes, which is one of the leading causes of death and disability in the United States.  

The Mediterranean Diet is no stranger to carbohydrates, which are what the body gets its blood sugar from. But instead of highly refined, simple carbohydrates (white bread and rice, baked goods, most breakfast cereals, and syrups) or added sugars (like Stevia, high-fructose corn syrup, or molasses) which cause blood sugars to spike, the Mediterranean Diet contains complex, healthy carbohydrates.  These do not lead to high blood sugar or diabetes. In fact, they are actually good for your metabolism!  

The way you prepare food also matters – while potatoes can be healthy, deep frying them in oil or covering them with cheese can turn a good choice into a not-so-great choice (at least, health-wise). Preparing your carbs with extra virgin olive oils, baked in the oven, or seared in a pan keeps them healthy, and most importantly, just as delicious.  

Fights and Treats Obesity  

The Mediterranean Diet has been proven to be one of the most effective eating strategies for weight loss. This is probably due to the low-calorie foods like vegetables and lean proteins, as well its favor for complex, instead of simple carbs.  Weight loss is incredibly complicated, but this diet is an excellent way to get started.  

Elect for low-fat or lite options and limited processed foods can help with weight loss and other health goals.  Some researchers even found that long-term Mediterranean dieting was just as effective as low-carb diets, and a decreased risk of developing belly fat. Imagine losing weight without the constant carb cravings? That’s the dream!  

Adaptable Eating for Gluten-Sensitive & Vegetarian Diets 

If you don’t consume meat, the Mediterranean Diet provides the option to replace your protein source with legumes, whole-grain foods, and even tofu. A wide variety of gluten-free foods are optionally available as well, so those with Celiac Disease and gluten allergies can enjoy the benefits of this diet as well. Quinoa and amaranth are great gluten-free options that go well with the Mediterranean Diet! 

Great for the Environment 

Plant-heavy eating habits from diets like the Mediterranean Diet can help make sustainable environmental choices! Large-scale meat production usually produces more harmful greenhouse gases than growing fruits and vegetables does and takes up less land. By eating a Mediterranean Diet, you can help save water, conserve land, and prevent pollutants from winding up in the environment! 

Lets You Eat the Foods You Already Love 

The Mediterranean Diet is less about removing foods completely from your diet and is more about replacing those perhaps less beneficial foods with smarter, more nutritionally balanced choices. This means you don’t have to give up your weekly Pizza Day treat at work or skip on dessert when you’ve hit your calorie budget for the day.  

Satisfy your insane sweet tooth with some coconut flour cake and a scoop of low-fat sorbet or pack in your pre-workout carbs with whole-grain pita chips and loaded cauliflower pasta. Give your favorite dishes a makeover while amping up on superfoods that give your body what it needs to perform at its best.   

Easy Food Swaps

1. Use extra virgin olive oil or vinegar-based dressings to replace vegetable oil or other salad dressings 
2. Canned tuna is a fast swap-out for a grilled hot dog and is a cost-effective source of protein too! 
3. Pack mixed nuts instead of chips or granola bars for a mid-afternoon salty pick me up 
4. Whole-grain breads instead of white or sourdough for sandwiches to make them Mediterranean-friendly (hint: pita bread goes great with many Mediterranean foods!) 
5. Chop up some cooked chicken to use instead of traditional and often sodium-rich deli meats 
6. Add flavor to any dish by replacing butter with garlic oil or onion powder 
7. Sweeten a dish with any fresh fruit! Top off your yogurt with a handful of blueberries or eat by themselves for a satisfying dessert. 
8. Use avocado or hummus as a spread or dip instead of ranch, butter, or mayonnaise 
9. Swap beef patties with ground turkey or baked salmon for a burger substitute 
10. Bake or grill instead of fry to crisp and brown your food (or use the ever-popular and lifesaving air-fryer)  

Challenges to Consider Before Starting the Mediterranean Diet

While changing the way you eat is a great achievement, sometimes getting there has a learning curve. Along the way, you might find that you need to experiment with what works better for your unique metabolism and nutritional needs.  

Watching Your Fat Intake 

Healthy fats are great for heart health, more than the recommended amount can actually work against you. Overdoing nuts and avocado oil are fast ways to consume excess calories, which can cause weight gain instead of loss. This is why a healthy balance of all foods is key to a successful Mediterranean Diet.  

Easy to Skip Essential Foods 

Skipping out completely on some foods can also work against you. While the Mediterranean Diet encourages you to eat more fruits and vegetables, not eating enough protein-rich white meat like chicken or fish can cause fatigue and other issues due to a lack of iron and other nutrients. If you want a more vegetarian-leaning Mediterranean Diet, make sure you supplement your source of protein and iron from other plant-based foods like legumes, tofu, spinach, or baked potatoes. 

Lack of dairy can also lead to calcium loss which can weaken bones and muscle function. Adding a bit of low-fat feta cheese or taking calcium supplements combats these issues.  

Mediterranean Diet Recipes  

Need some inspiration? Try this sample menu of Mediterranean Diet-approved meals! 

Breakfast 

• Lox and Eggs Scramble – Combine scrambled eggs with smoked salmon, capers, and asparagus and top with creamy low-fat goat or feta cheese.
• Greek Yogurt Parfait – Mix in with your favorite sliced fruit and a handful of chia seeds or nuts. 
• Whole Wheat Toast with Veggies – Serve with a side of eggs or top with mashed avocado. 
• Green Cherry Smoothie – Blend Kefir or plant-based milk with low-fat Greek yogurt, frozen black cherries, baby spinach, avocado, ginger, and almond butter.
• Simple Fruit Salad – Toss together your favorite berries, bananas, grapes, and melons, and sprinkle chia seeds or honey and a splash of (no sugar added!) orange juice or light dressing. 

Lunch 

• Heirloom Tomato Toast – Top toasted whole-grain bread with diced heirloom tomatoes, cucumbers, olive oil or balsamic glaze, and low-fat cream cheese.
• Mini Chicken Shawarma – Stuff whole wheat pita bread with grilled chicken spiced to taste, garlic and parsley, thinly sliced onion, diced tomato, shredded lettuce, and cucumber.  
• Tuna Stuffed Bell Peppers – Mix plain Greek yogurt, Dijon, celery, diced tomato, and garlic powder with canned tuna for a healthy tuna salad you can stuff into a hallowed out crispy bell pepper.  
• Salmon Cucumber Grain Bowl – Cook whole-grain farro and pair with Alaskan salmon fillet, cucumber, and garlic. Add fresh mint, parsley, dill, garlic, lemon juice, and Dijon mustard for flavor. 
• Greek Turkey Burgers – Cook ground turkey patties and serve with whole wheat buns, and your favorite burger toppings with just a little bit of tzatziki sauce on top.

Dinner 

• Spicy Calamari Salad – Grill sliced squid, cucumber, basil, watercress, red onion, tomato, and roasted peanuts with garlic chili sauce, peanut oil, and a bit of lime juice.
• Chickpea and Eggplant Stew – Boil millet and cooked chickpeas and sliced, grilled eggplant, minced garlic, pureed tomatoes, onion, and cilantro, then combine and simmer together in one pot. 
• Crispy Salmon Plate – Broil salmon with the skin on, and pair with cooked brown rice and mixed grilled vegetables. 
• Roasted Squash Side Dish – Roast chunks of acorn squash and apples coated with olive oil, cinnamon, allspice, coriander, and salt and pepper. Mix in dried cherries and pepitas for extra flavor and texture. 
• Cold Lemon Zoodles – Coat zucchini noodles with olive oil, Dijon mustard, lemon juice, garlic powder, thyme, and mix with thinly sliced radishes.  

Snacks  

• Anti-Pasto Mini Plate – Pack assorted olives, marinated artichoke hearts, sliced roasted red bell peppers, and toasted pita rounds, with sides of Greek yogurt and honey, olive oil, hummus, and za’atar for a quick anti-pasta lunch. 
• Eggplant Mini Pizzas – Slice eggplants into small disks, brush with olive oil, and bake. Once done, spread low-sodium marinara sauce on top along with low-sodium mozzarella cheese, and cherry tomato slices. Bake again and sprinkle fresh basil when done.  
• Date and Pistachio Bites – Combine dates, pistachios, raisins, and fennel in a food processor until finely chopped. Roll into balls and enjoy! 
• Simple Trail Mix – Toss your favorite nuts and dried fruit together and sprinkle with salt. 
• Zucchini Chips and Dip – Thinly slice zucchini, season with salt or Harissa seasoning, then broil. Enjoy with hummus or tzatziki.

Dessert 

• Baked Pears – Cut pears in half, and brush with maple syrup and/or cinnamon and vanilla extract mixture. Bake until tender, and top with crushed oats and almonds, then bake again.
• Peanut Butter Banana Cookies – Mix mashed bananas, coconut sugar, unsweetened chunky peanut butter, roasted peanuts, vanilla extract, maple syrup, baking soda, and kosher salt. Roll into balls and bake on a pan at 375 for 10 minutes.
• Watermelon Sorbet – Blend cubed, frozen watermelon chunks until pureed (that’s it!).
• Peaches and Cream Popsicles – Roast sliced peaches coated with brown sugar and/or cinnamon and salt, cool, and mash. Mix with plain Greek yogurt, vanilla extract, almond extract, and crème fraîche. Pour into popsicle molds with sticks and freeze. 
• Chocolate Avocado Mousse – Simmer almond or coconut milk and melted dark chocolate on medium-high heat until it reaches 175 °F. Cool and add avocados, and orange zest, and blend on high. Sprinkle puffed quinoa, salt, and olive oil on top before serving.

The Bottom Line on the Mediterranean Diet

There is a simplistic beauty to the Mediterranean Diet: eat delicious food and become healthier.  Eat whole foods, healthy fats, and fresh ingredients and then you don’t have to worry about tons of rules like the latest fad diet.  These foods are a symphony of healthy components woven together into a simple package: fresh, organic, unprocessed foods that are delicious and satisfying.   We hope this helps you to get started!  

For more tips on the Mediterranean Diet and meal ideas check out this post.

The post What is the Mediterranean Diet? appeared first on Fresh n' Lean.

SUMMARY

A dairy-free diet can improve your digestion, and it has other potential health benefits. However, not all non-dairy foods are optimal choices for wellness. The best picks have natural, whole-food ingredients.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

A dairy-free diet has the power to support your wellness journey. 

Foods made with dairy can cause digestive issues such as gas and uncomfortable bloating. If you suffer from these problems, replacing foods like yogurt, milk and hard cheese with non-dairy substitutes may help alleviate the situation. 

So, what’s the scoop on dairy-free eating? And which non-dairy foods should you choose for optimal health? Let’s take a closer look. 

In this article, we will:

• Define a dairy-free diet
• Explain the difference between dairy-free and vegan eating plans
• List the ingredients used in non-dairy products
• Discuss some key health benefits of eating dairy-free
• Offer tips on choosing healthy non-dairy foods
• Answer common questions regarding dairy-free eating

What is a dairy-free diet?

A dairy-free diet excludes all foods and beverages containing dairy products. 

This diet excludes all types of animal milk. That means no cow’s milk, sheep’s milk or goat’s milk. And all kinds of food and drink that include animal milk are prohibited on a dairy-free diet plan. So, for example, cheese made with animal milk isn’t allowed. Also, butter, ice cream and yogurt made with animal milk are verboten. 

Dairy contains valuable calcium and protein. However, you can access these nutrients via plant-based substitutes like chia seeds, soy milk, almonds and tofu. 

Dairy-free diet vs. vegan 

So, how does the dairy-free diet plan differ from the vegan diet?

The dairy-free lifestyle is similar to the vegan lifestyle in that they both limit the consumption of foods made with animal products. However, a vegan diet has broader restrictions; it excludes all animal products, such as meat, chicken, oily fish and eggs. The only animal-based foods excluded from a dairy-free diet are those made with animal milk. 

Ingredients used in non-dairy foods

Dairy-free foods swap ingredients made with animal milk for those that are plant-based. 

For example, dairy-free milk replaces cow’s milk with plant-based alternatives such as:

• Rice milk
• Almond milk
• Cashew milk
• Soy milk
• Oat milk
• Brazil nut milk

And dairy-free ice cream ditches cow’s milk and heavy cream in favor of plant-based choices like:

• Nut milk
• Nut butter
• Soy milk
• Coconut milk
• Pea protein
• Fava bean (also known as faba bean)

Last but not least, dairy-free cheese replaces animal milk with ingredients like:

• Tree nuts and seeds
• Soy
• Coconut
• Root vegetables such as carrots and potatoes
• Starchy flours such as potato flour, arrowroot flour, and tapioca flour

Health benefits of a dairy-free diet

Here are some key health benefits of dairy-free eating:

1. Improved digestion

Dairy products often contain a sugar called lactose. Lactose is typically broken down by lactase, an enzyme produced by the small intestine.

Unfortunately, many people produce less lactase than is needed to break down lactose. This condition — known as lactose malabsorption — makes it difficult for them to digest dairy milk and its by-products. Lactose malabsorption sometimes causes symptoms like bloating, diarrhea and gas. When this happens, the condition is called lactose intolerance.

Lactose malabsorption is more common than you might think. According to the National Institutes of Health, roughly 68 percent of the world’s population suffers from this condition. Here in the U.S., it’s most common in people with these ethnic backgrounds:

• African American
• Native American
• Asian American
• Hispanic/Latino

If you experience symptoms such as gas and bloating, lactose intolerance may be the culprit. And you may be able to experience relief by putting the brakes on your dairy consumption. 

You’ll also benefit from dairy-free eating if you have a milk allergy. Milk allergy (also known as dairy allergy) is less common than lactose intolerance, but it causes severe symptoms. For example, this condition can cause anaphylaxis, a potentially fatal condition that requires treatment with epinephrine. Milk allergy can also cause atopic dermatitis and inflammation of the esophagus.  

2. Reduced exposure to harmful hormones and antibiotics

Most of the dairy consumed in this country is produced commercially. Commercial dairy production involves the use of hormones and antibiotics. Research shows that these hormones and antibiotics can negatively impact your health. For example, steroid hormones in commercially produced dairy products are a risk factor for certain types of cancer in humans. 

However, it’s important to note that organically raised dairy doesn’t include harmful hormones and antibiotics. 

3. Better skin

Acne is a skin condition that causes unsightly bumps and blemishes. According to the American Academy of Dermatology Association, it’s the most common skin ailment in the U.S., affecting up to 50 million Americans. And while it’s most common in adolescents, acne can occur at any stage in life. 

Various research studies link acne with dairy intake. The data links consumption of dairy foods such as whole milk, low-fat milk, skim milk and cheese with a higher risk for acne. This research suggests that for some people, a dairy-free diet may improve the appearance of this skin. 

How to choose healthy foods for your dairy-free diet plan

Here are some tips for choosing healthy, non-dairy foods:

1. Look for items made with whole foods and minimal ingredients

Some non-dairy foods are highly processed. These foods contain lots of preservatives, refined oils and color additives.

The healthiest choices are those made with natural, whole-food ingredients. These picks typically have short ingredient lists that include natural foods that are easy to recognize. 

2. Steer clear of foods with lots of sodium

Sodium can cause severe health problems if you overeat it, and most Americans consume more than the recommended amount. Research shows excessive sodium consumption can cause high blood pressure, heart attack and stroke. To reduce your risk of chronic disease, you should consume no more than 2,300 milligrams of sodium per day. 

Some dairy-free foods are high in sodium. This is especially true of certain types of highly processed vegan cheese. Before purchasing dairy-free foods, read the ingredient list, and steer clear of any dairy alternative with excessive sodium. In some cases, you’ll be able to find non-dairy alternatives that are low in sodium or sodium-free. 

3. Avoid foods with lots of sugar

Studies link excessive sugar consumption with health issues such as high blood pressure, diabetes, weight gain and inflammation. Sugar content in dairy-free foods varies dramatically. Some choices are high in sugar. On the other hand, some have very little sugar, replacing this ingredient with healthier substitutes such as erythritol. These differences are especially apparent in vegan food such as non-dairy ice cream.  

According to the American Heart Association, men should consume no more than 36 grams of sugar per day. For women, that figure drops to 24 grams. Keep these recommendations in mind when looking at the sugar content of vegan ice cream and other dairy-free foods that you’re thinking about adding to your pantry. 

4. Read the ingredient list to avoid foods that contain hidden dairy

It may not be immediately apparent to you that certain foods contain dairy. That’s why it’s essential to read the ingredient list before purchasing.

Here are some packaged foods that may have hidden dairy:

• Boxed cereals – may contain milk-based ingredients such as nonfat milk powder, whey protein isolates and casein
• Yeast bread – choices such as croissants and cinnamon bread often include dairy
• Processed sandwich bread – may contain milk products such as casein, whey and nonfat milk powder
• Crackers – may include a dairy food like butter or butterfat
• Deli meats – may contain dairy ingredients such as lactose or casein as an emulsifier
• Granola – may have butter
• Protein bars – may contain a milk product such as lactose, casein or milk powder
• Vegetarian meat substitutes – may contain casein or whey protein isolates

Dairy-free diet: FAQs

Next, let’s answer some common questions regarding the dairy-free lifestyle:

1. Can you eat eggs on a dairy-free diet?

Yes, the dairy-free diet includes eggs. The only animal-based foods excluded from this diet are those made with animal milk like cow’s milk. 

2. Can you eat goat cheese on a dairy-free diet?

Goat cheese includes goat milk. Since goat cheese has animal milk, it’s excluded from a dairy-free diet plan. 

3. Is a paleo diet dairy-free?

The eating patterns of our hunter-gatherer ancestors inspire the paleo diet. Our relatives from that era did not milk cows. With this in mind, the paleo diet excludes all dairy products. That includes dairy cheese, sour cream, cow’s milk and butter.

4. Can I eat butter on a dairy-free diet?

Butter typically includes animal milk such as cow’s milk. Since it contains animal milk, butter is not allowed on a strict dairy-free diet plan. 

5. Can a dairy-free diet help you lose weight?

Yes, under certain circumstances, a dairy-fee diet can help you lose weight. You can lose weight by reducing your calorie intake. Many dairy-free foods have fewer calories than their dairy-based equivalents. With this in mind, a dairy-free diet can support healthy weight loss if you choose options that are relatively low in calories. 

6. Can you eat bread on a dairy-free diet?

With bread, it’s essential to read the ingredient list. Some types of bread include dairy products such as casein, whey and nonfat milk powder; these types of bread are excluded from a dairy-free diet. However, if you’ve checked the ingredient list and found there isn’t a dairy product present, bread is compatible with a dairy-free lifestyle. 

Next steps

Simplify your dairy-free diet plan by subscribing to Fresh N Lean. We offer vegan and paleo meal plans that exclude all dairy products; our chefs make this cuisine using whole-food, organic ingredients. Also, to support you on your health journey, we offer free nutritional counseling from our skilled team of in-house nutritionists. Subscribe today to have tasty, dairy-free meal boxes shipped to your home or office. 

The post Dairy-Free Diet: How to Choose Healthy Non-Dairy Foods appeared first on Fresh n' Lean.

SUMMARY

The Mediterranean diet offers scientifically proven health benefits, and doctors prescribe it to address chronic conditions like heart disease and high blood pressure. Mediterranean diet meal delivery provides convenient access to this nourishing eating plan. But first, it’s essential to choose the best meal delivery company for your needs.  

Fresh N Lean is a meal delivery service that provides food made with organic ingredients and dietary support from skilled nutritionists. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer several convenient meal plans: Protein+, Keto, Paleo, Mediterranean Diet, Whole30, Standard Vegan and Low-Carb Vegan. Choose Fresh N Lean for affordable nutrition, delivered to your doorstep. 

Scientists have done a lot of research on the health benefits of the Mediterranean diet. 

The traditional diets of countries close to the Mediterranean Sea guide this eating plan. This diet is largely based on plant-based cuisine. It includes foods such as grains, vegetables and nuts, prepared with healthy ingredients like olive oil. 

Meal delivery is a great way to access the benefits of this diet. You can conveniently integrate this eating plan into your routine by subscribing to a Mediterranean diet meal delivery service. 

Below, we’ll answer some frequently asked questions regarding Mediterranean diet food delivery. 

With Mediterranean diet meal delivery, which foods are on the menu?

The foods and ingredients used in this type of meal delivery follow the tenets of the Mediterranean diet.  

With that in mind, let’s look at what that diet is all about. The Mediterranean diet includes nutritious, plant-based meals. It utilizes fruits, fresh vegetables, grains, legumes, nuts, seeds, herbs, spices and healthy fats like olive oil. Additionally, this diet contains smaller quantities of dairy and animal proteins, emphasizing fish and seafood. The eating patterns of people who live near the Mediterranean Sea inform the tenets of this diet.

There are no ironclad dietary restrictions. However, those who want to reap the most benefit from a Mediterranean meal plan typically minimize their consumption of red meat, refined foods and highly processed foods. 

So, what can you expect if you choose a food delivery service to support this eating plan? Your Mediterranean diet meal box will include cuisine made with fresh ingredients like olive oil, vegetables, green beans, herbs, tomato sauce, spices, whole grains and seafood. 

What’s the history behind the foods used in Mediterranean diet meal delivery?

This eating plan reflects traditional Mediterranean meals; more specifically, it borrows mid-20th-century dietary traditions from places like Crete, Greece and southern Italy. So, why were diets from these countries selected as a blueprint for this eating plan?

It all has to do with people’s general health in those regions. During the middle of the 20th century, the residents of those Mediterranean countries had low rates of chronic disease and higher-than-normal life expectancy. Those positive outcomes are even more impressive when considering that people in these nations had limited access to healthcare. 

Researchers established a link between their diet and their excellent health. Next, scientists used their findings to develop a template for what came to be known as the Mediterranean diet. 

What are some of the benefits of Mediterranean diet meal delivery?

Here are some benefits of getting Mediterranean meal boxes delivered:

1. Supports heart health

Scientific research backs the benefits of the Mediterranean diet. Studies show this diet positively impacts cardiovascular health; it can reduce your risk of heart disease and stroke. By working with a delivery service that provides these foods, you can access these benefits consistently. 

2. Fosters healthy blood sugar levels

If you choose to get Mediterranean diet meals delivered, you’ll enjoy food that supports healthy blood sugar levels. Research shows that this diet can help prevent type 2 diabetes. And studies show that this eating plan can help reduce insulin resistance. Insulin resistance is a condition that prevents the body from effectively regulating its blood sugar. 

3. Supports brain health

By signing up for Mediterranean diet meal delivery, you’ll gain access to an eating plan with science-backed benefits for brain health and cognition. For example, studies link the Mediterranean diet with improved memory and reductions in risk factors concerning Alzheimer’s disease. And researchers associate this eating plan with improvements in cognition, attention, memory and processing speed in healthy older adults. 

4. Provides convenient access to healthy food

Healthy eating isn’t always easy. It often requires you to shop for foods that support your healthy diet. And you’ll need to spend time working with each recipe as you prepare food in your kitchen. Mediterranean diet meal box delivery allows you to skip these aspects of meal planning and food preparation. The food needed for your Mediterranean diet arrives at your door. It’s a convenient way for you to access food that can improve or maintain your health. 

What makes Mediterranean diet meal delivery different from other types of food delivery?

There are many different diets out there, supported by various meal delivery plans. However, Mediterranean diet meal delivery is different from the rest for one key reason: This healthy meal delivery service involves a heavily researched diet with proven scientific benefits. Because of all the studies that support this eating plan, doctors often prescribe the Mediterranean diet to their patients. 

How can I choose the best Mediterranean diet meal delivery service?

Companies such as Blue Apron, Home Chef, Splendid Spoon, Home Bistro, Green Chef, Daily Harvest and Silver Cuisine offer food compatible with the Mediterranean diet. Additionally, here at Fresh N Lean, we deliver these meals to your door.

However, you’ll find that the products and services offered by all these companies differ in ways that may be quite meaningful to you. With this in mind, it’s essential to select a meal delivery service that aligns with your personal health goals. 

Here are some tips for choosing the best Mediterranean diet meal delivery service for your needs. 

1. Select a Mediterranean diet meal delivery company that uses organic ingredients

Organic food is free of harmful pesticides and hormones. So, for maximum health benefits, it’s good to choose a meal delivery company that uses organic ingredients. Here at Fresh N Lean, we make our meals using organic ingredients that support your health.  

2. Decide whether you want meal kits or prepared meals

Some companies deliver meal kits that require cooking and meal prep. Others send you prepared meals that are ready to eat. Many people find prepared meals to be the more convenient option. With Fresh N Lean’s Mediterranean diet meal delivery service, we ship fully prepared meals to your door – all you need to do is warm them up in the microwave. 

3. Choose a Mediterranean diet meal delivery company that provides nutritional counseling

The Mediterranean diet is all about improving your wellness via healthy meals. As your journey progresses, you may need some guidance regarding nutrition. Nutritional counseling can help you answer important questions and make smarter choices. Here at Fresh N Lean, we have a team of nutritionists on hand to provide you with the support that can help you get the best possible results from Mediterranean diet meal delivery. 

Next steps

Turn to Fresh N Lean’s Mediterranean diet meal delivery for healthy prepared meals and top-notch nutritional counseling. Chefs make our cuisine using whole-food, organic ingredients. Subscribe today to have our delicious Mediterranean diet meal boxes shipped to your home or office. 

The post Mediterranean Diet Meal Delivery: FAQs Answered appeared first on Fresh n' Lean.

SUMMARY

Cauliflower benefits wellness by providing the body with ample amounts of vitamin C; it’s also one of the best plant sources of choline. This cruciferous veggie has enough nutrition to help stave off conditions such as heart disease and cancer. The health benefits of cauliflower also include its ability to help support weight maintenance and weight loss. 

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

When it comes to the nutrition it provides, cauliflower packs a more potent punch than many people realize. 

Like broccoli, Brussels sprouts and bok choy, this plant-based food is a cruciferous vegetable. Cruciferous veggies such as cauliflower are great sources of fiber and antioxidants. 

And cauliflower benefits your health and wellness in other ways. It contains choline, a nutrient that’s hard to come by. And this low-carb food is an excellent alternative to potatoes, grains and legumes for those who are on a keto eating plan. 

Let’s take a closer look at the nutritional profile and health benefits of cauliflower. 

In this article, we will:

• Share some basic facts regarding this healthy cruciferous vegetable
• Discuss cauliflower nutrition
• List key cauliflower benefits that support your health

Cauliflower basics

Cauliflower is a cruciferous vegetable that’s part of the Brassica oleracea family. This family of vegetables also includes Brussels sprouts, kale, broccoli, collard greens and cabbage.

Typically, only the head of the cauliflower is eaten. The head is made up of cauliflower florets that are easily separated. 

Types of cauliflower

There are different types of cauliflower, and they come in a variety of colors:

1. White cauliflower

White cauliflower is the most common variant of this cruciferous veggie. It has a white head surrounded by green leaves 

2. Green cauliflower

Green cauliflower is also referred to as broccoflower. It has a shade of green that’s similar to that of broccoli. Green cauliflower has a less crumbly texture than the white variant of this vegetable. Aside from those two differences, though, green cauliflower is similar in many ways to the white version.  

3. Purple cauliflower

Purple cauliflower has a deep purple head surrounded by leaves that are bluish-green in color. Relative to other variants of this vegetable, purple cauliflower benefits your health in a unique way thanks to the presence of an antioxidant called anthocyanin. Anthocyanin is what gives this type of cauliflower its rich purple hue, and it can help prevent heart disease and reduce inflammation. Purple cauliflower has a sweeter, milder taste than other variants of this vegetable. 

4. Orange/yellow cauliflower

This version features orange or yellow cauliflower florets surrounded by green leaves. The orange/yellow color tends to grow even more intense during the cooking process. One of the health benefits of cauliflower that’s orange/yellow in hue concerns beta-carotene, a nutrient that supports eye health. As you might have guessed from its color, orange/yellow cauliflower is higher in beta-carotene than the white variety. 

Cauliflower nutrition

It’s time to take a deep dive into cauliflower nutrition. This vegetable contains a wide range of valuable nutrients. According to the U.S. Department of Agriculture, a cup of raw cauliflower contains the following:

• Water – 101 g 
• Calories – 27.5
• Protein – 2.11 g
• Fat – 0.308 g
• Carbohydrates – 5.47 g
• Fiber – 2.2 g
• Sugar – 2.1 g
• Calcium – 24.2 mg
• Iron – 0.462 mg
• Magnesium – 16.5 mg
• Phosphorus – 48.4 mg
• Potassium – 329 mg
• Sodium – 33 mg
• Zinc – 0.297 mg
• Copper – 0.043 mg
• Selenium – 0.66 µg
• Vitamin C – 53 mg
• Thiamin – 0.055 mg
• Riboflavin – 0.066 mg
• Niacin – 0.558 mg
• Vitamin B6 – 0.202 mg
• Folate – 62.7 µg
• Choline – 48.7 mg
• Lutein and zeaxanthin – 1.1 µg
• Vitamin E (alpha-tocopherol) – 0.088 mg
• Vitamin K (phylloquinone) – 17 µg
• Saturated fatty acids – 0.143 g
• Monounsaturated fatty acids – 0.037 g
• Polyunsaturated fatty acids – 0.034 g 

Cauliflower benefits

What are the health benefits of cauliflower? Let’s examine the many ways in which this nutritious vegetable supports wellness: 

Cauliflower benefit #1: Rich source of vitamin C

Vitamin C is a nutrient that strengthens your immune system, giving it the resources it needs to help your body fight off viruses and pathogens. Additionally, vitamin C functions as a powerful antioxidant, working tirelessly to combat oxidative stress. 

Cauliflower is an excellent source of vitamin C. According to the National Institutes of Health, adults should aim to get between 75-90 mg of vitamin C each day. As we mentioned in our section on cauliflower nutrition, this vegetable contains a whopping 53 mg of vitamin C in just a one-cup serving.

Cauliflower benefit #2: High in dietary fiber

Cauliflower benefits your health via its high fiber content.

Fiber provides your gut with healthy bacteria. This bacteria can help reduce inflammation in the body. The gut also needs to be adequately populated with good bacteria if the digestive system is to function in a healthy way.

Dietary fiber has been linked with other health benefits. Studies show that a diet loaded with high-fiber vegetables such as cauliflower may help reduce your risk of developing chronic illnesses such as heart disease, diabetes and certain types of cancer. 

Cauliflower benefit #3: Rich source of antioxidants

Your body makes free radicals when it’s exposed to toxins such as processed food and polluted air. It’s healthy to have a certain level of free radicals in your body, but if this level gets too high, it can cause health problems such as inflammation and accelerated aging. 

Antioxidants help fight free radicals in the body. They work hard to keep your body’s free radicals at healthy levels. By doing this, they can help ward off inflammation and prevent chronic conditions such as cardiovascular disease and cancer. 

Cauliflower is rich in two types of antioxidants: glucosinolates and isothiocyanates. Research shows that these antioxidants can help slow the growth of cancer cells. Glucosinolate and isothiocyanate antioxidants are especially effective against prostate cancer, breast cancer, colon cancer and lung cancer. 

Additionally, cauliflower benefits wellness by providing your body with carotenoid and flavonoid antioxidants. Studies show that carotenoid and flavonoid antioxidant activity can help prevent illnesses such as cancer and heart disease. 

Cauliflower benefit #4: Excellent source of choline

Choline is a nutrient that’s essential for good health. Unfortunately, though, choline deficiency is quite common. 

Research shows that the body uses choline to help preserve the integrity of cell membranes. Choline also plays a key role in brain function, and it helps the body produce the neurotransmitters that are necessary to help maintain a healthy nervous system. Additionally, this nutrient helps prevent cholesterol from accumulating in the liver. 

It can be difficult to get choline from dietary sources, since it isn’t found in very many foods. Cauliflower benefits your health by being one of best plant-based sources of choline. 

Cauliflower benefit #5: Supports healthy weight loss

The health benefits of cauliflower include its ability to facilitate weight loss and weight management that support your overall wellness. 

This cruciferous veggie is low in calories; as mentioned in our section on cauliflower nutrition, this plant-based food contains just 27.5 calories per cup. Over 90 percent of its weight consists of water; studies show that a diet high in water-dense foods that are low in calories can do a great job of helping you achieve healthy weight loss. 

And as we mentioned earlier, cauliflower is high in fiber. Fiber slows down the digestive process and can help you feel more satiated. Due to its high fiber content, eating cauliflower can support weight loss by giving you a full feeling after each meal. This feeling of fullness will make it easier for you to consume fewer calories each day. 

Cauliflower benefit #6: Great low-carb substitute for potatoes, grains and beans

Cauliflower is relatively low-carb, with fewer carbohydrates than potatoes, grains and beans. If you’re on a low-carb eating plan such as the ketogenic diet, cauliflower benefits your health journey. It makes an excellent substitute in recipes that call for certain high-carb ingredients. 

For example, you can replace rice with cauliflower rice — this is simply cauliflower that has been processed to resemble white rice. Mashed potatoes can be substituted with a creamy cauliflower mash. Cauliflower can be used instead of flour when making a pizza crust; this cauliflower pizza crust tastes as good as the real thing. You can also use cauliflower to make low-carb versions of dishes such as hummus, tortillas and macaroni and cheese. 

Next steps

Now that you know all about the ways in which cauliflower benefits your health, add more of the nutritious vegetable to your eating plan. Eat it raw or stir-fried. Opt for steamed cauliflower, or include this food in your homemade pizza crust. Regardless of how you choose to prepare your cauliflower, your wellness will be supported by each and every nutrient contained in this healthy food. 

If you want to include more nutrient-rich foods in your diet, subscribe to Fresh N’ Lean. For your convenience, we cook each meal and deliver it to your door. Our chef-prepared meal plans range from vegan to keto, and they’re loaded with healthy, whole-food ingredients such as cauliflower.

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