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Weight Loss - Diet Plans - Mediterranean

This relaxed rather than restrictive diet is outlined by eating foods typical of mid-1900’s Italy and Greece.

Mediterranean Diet Plan

This relaxed rather than restrictive diet is outlined by eating foods typical of mid-1900’s Italy and Greece. Comparatively, this diet is considerably healthier than a British diet, therefore aiding weight loss and significantly lowering your risk of disease. 

When looking into the mediterranean diet, you will discover that there is no ‘one size fits all’ as it is based on a variety of food. Here you can understand these foods, helping to follow the diet as closely as possible.

What exactly can and can’t I eat on a mediterranean diet?

The lines of this diet plan are blurred as there are differences in recommended foods between countries. When the mediterranean diet is looked at holistically, the food’s most common factors are more typically plant based rather than animal based with the exception of fish.

Try to consume these foods:

Eat plentifully, different types of fruit, vegetables, nuts and seeds. Potatoes, grains, fish and olive oil are also key components.

Eat within moderation, dairy such as cheese and yoghurt. Poultry and eggs can also be eaten some of the time.

Eat rarely, red meat is something that should not be eaten in large quantities.

Do not eat any processed foods or added sugar, for example refined oils or grains, beverages with sugar in.

See below for a little more information on foods to completely avoid.

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Weight Loss – Diet Plans – Mediterranean

      Mediterranean Diet Plan

Mediterranean Diet Plan FAQs

What Is The Mediterranean Diet?

This relaxed rather than restrictive diet is outlined by eating foods typical of mid-1900’s Italy and Greece.

What Do You Eat On The Mediterranean Diet?

Vegetables, fruits, nuts, seeds, potatoes, whole grains, breads, herbs, seafood and extra virgin olive oil. Eat rarely & in moderation Red Meat, Poultry and dairy produce.

What Foods Are Not Allowed On The Mediterranean Diet?

On the Mediterranean diet avoid foods such as refined grains like white bread, white pasta, and pizza dough. Foods with added sugars, like pastries, sodas, and candies.
Delicatessen meats, hot dogs, and other processed meats.

Do You Lose Weight On The Mediterranean Diet?

The diet encourages nutritious foods like fruits, veggies, healthy fats, and whole grains. A healthy Mediterranean diet can help increase weight loss.

Can You Drink Coffee On Mediterranean Diet?

Water should be your go-to beverage on a Mediterranean diet. Coffee and tea are also completely acceptable, but you should avoid sweetening with sugar.

Foods to be avoided:

  • Foods with added sugars such as ice cream
  • Refined grains in products such as white bread and pasta
  • Trans fats which are in margarine and processed foods
  • Refined oil e.g. soybean oil
  • Processed meat (excluding fish)
  • Foods that have been processed


Mediterranean diet plan and recipes

When following a mediterranean diet there are plenty of foods and meal options to choose from comparatively to other restrictive diet plans. Here we outline the types of meals you could cook up over the course of a day, as well as snacks in between. Foods can be substituted within meals to your own taste and preference as long as they are one of the advantageous foods discussed earlier in this article.

Breakfast: Strawberries and raspberries sprinkled over greek yoghurt with oats.

Lunch: Fresh vegetables on the side of a whole-grain sandwich.

Dinner: An olive-oil dressed salad with tuna and fruit for dessert. 

Snacks: Some berries or a handful of nuts.

Weight loss following the mediterranean diet

This diet has been repeatedly proven to prompt weight loss just as much, if not more than other popular diets. You can expect to lose up to 22kg per year on this diet plan, when followed closely and maintained, depending on your current weight and lifestyle.

Other health benefits of the mediterranean diet

In addition to weight loss, the mediterranean diet has other significant health benefits. The main one being improvements to cholesterol level which would drastically decrease your chances of heart disease. This diet plan has also been known to reduce inflammation and protect against type 2 diabetes.

Our top tips on a mediterranean diet:

  1. Eat lunch as your main meal of the day
  2. Keep active, being on the move help shift weight faster
  3. Being educated on which foods complement this diet
  4. Always carrying a mediterranean diet friendly snack such as a handful of nuts



Pros: Flexible food options rather than a restrictive diet

Cons: Weight will be lost at a slower rate gradually


Fancy something not as … european? There are many other diet plans which could help you lose weight, starting today! Have a look at our other diet plans.

Further Info for Weight Loss

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Weight Loss Diet Plans Mediterranean Diet