7 day diet plan for weight loss pdf

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We have all heard about the Mediterranean diet, is it just another one of those quick fix diets that you forget about in 4 weeks? I dare say that the Mediterranean diet is one diet plan that is such a crowd favorite because essentially it isn’t a “diet” but a way of life. So with that being said, what is the Mediterranean Diet?

The Mediterranean diet originates from the traditional Cuisines of Greece, Italy, and other countries that border the Mediterranean Sea. It is focused on plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices. It also focuses on lean proteins, healthy fats, and fish. The main source of fat is Olive oil.

Olive oil is considered a healthy fat due to the monounsaturated fats that it contains. A monounsaturated fat, lowers your total cholesterol and Low-density lipoprotein (LDL’s or bad cholesterol). Other healthy fats that the diet includes is fatty fish, such as albacore tuna, salmon, herring and sardines. These fish are high in omega- 3 fatty acids, which help fight against inflammation.

Foods that are consumed occasionally on the Mediterranean diet are Red meats and sweets.

Lastly, the Mediterranean diet is most famous for its different health benefits. Some of which include decreasing the risk of heart disease by lowering LDL’s and overall heart health. It has shown to lower the likelihood of certain cancers, Alzheimer’s disease and Parkinson’s disease.  Evidence also suggestions that it may offer some protection from type 2 diabetes, blood sugar levels, and weight gain.  (source)

Day 1 (Total Calories 1265)

• Breakfast: 1 Light n’ Fit Greek yogurt, ¼ c. Granola, 1 piece of fruit, 1 c. 1% Milk (409 Calories)
• Snack: ¼  c. Almonds (133 Calories)
• Lunch:  Tuna on a piece of whole grain bread topped with 2 oz. of pepper jack cheese (270 Calories)
• Dinner:  3 oz Baked Salmon with a side of rice pilaf (380 Calories)
• Snack: ½ C. Pomegranates (72 Calories)  

Day 2 (1255 Calories)

• Breakfast: Whole grain toast, 1 egg and ½ Roma tomato 1 T Olive Oil butter (298 Calories)
• Snack: Oven Roasted Chickpeas: ½ C. chickpeas, drained and topped with 2 tsp. Olive oil, salt, pepper and garlic. Roasted at 450 for10- 15 minutes (142 Calories)
• Lunch: 3 Bean Salad, (280 Calories)
• Dinner: 6 oz of Halibut, 1/8 c. panko crumbs, 1/8 c. coconut flakes, seasoned with a dash of salt, pepper, paprika and parsley. Served with 2 cups of spinach, ¼ c. of quinoa and 2 T. Vinaigrette (450 Calories)
• Snack: 1 Pear (86 Calories)  

Day 3 (1249 Calories)

• Breakfast: 1 C. Oatmeal with a drizzle of honey  and ¼ c. Walnuts (255 Calories)
• Snack: ½ Avocado with salt and pepper on 1 slice whole grain toast (197 Calories)
• Lunch: Chickpea Salad, ½ C. Chickpeas, 2 tsp. olive oil, ¼ c. yellow onion chopped, ½  c. Bell Pepper chopped, 1 T. sliced black olives, a dash of pepper and ½ T white vinegar over your favorite lettuce mixture.  1 Whole wheat toast (331 Calories)
• Dinner: Grilled chicken Kabobs: 6 ounces chicken cubed, ½ bell pepper cubed, ½ onion cubed 8 cherry tomatoes. Season the meat and vegetables with olive oil, salt, pepper and oregano. Stack each on a kabob alternating. Serve on a whole grain pita pocket, with 2 T. Hummus (424 Calories)
• Snack: 1 Frozen Fruit Popsicle  (40 Calories)

Day 4 (1277 Calories)

• Breakfast: ½ Avocado with 1 slice whole grain toast and 2 egg whites, 1 c. 1% milk. (331 Calories)
• Snack: 1 Serving Light n fit Yogurt with ½ c granola (185 Calories)
• Lunch: 3 T. Hummus and Veggies with 1 c. Roasted Sweet Potato 1 Slice of cheese (265 Calories)
• Dinner: 1 Serving Protein Bowl (324 Calories) 
• Snack: ½ C. Raspberries  ½ c. Vanilla Ice Cream (172 Calories)  

Day 5 (1300 Calories)

• Breakfast: 1 Light n’ Fit Greek yogurt, ¼ c. Granola, 1 piece of fruit, 1 c. 1% Milk (409 Calories)  
• Snack: 1 C. Raspberries (84 Calories)  
• Lunch: Strawberry Poppy Seed Salad with Chicken (325 Calories)
• Dinner: Stuffed Sweet Potato (387 Calories)
• Snack: 1 Medium Apple (95 Calories)  

Day 6 (1300 Calories)

• Breakfast: 55g Maple Almond Granola with 2 T. Coconut Flakes and 8 oz of 1% milk (318 Calories)
• Snack: Pita and Hummus (225 Calories)
• Lunch: 1 piece of whole grain toast, topped with 2 oz of pickles, 1 oz lettuce  and 1 T. Olive Oil Mayo, 1 pouch lemon pepper tuna, 1 Apple (310 Calories)
• Dinner: 8 Pieces large shrimp tossed with 1 T pesto sauce on 2 oz. whole grain noodles,  5 spears roasted asparagus.  (376 Calories)
• Snack: ½ c. Pomegranate (72 Calories)  

Day 7 (1277 Calories)

• Breakfast: Green smoothie  with ½ c. Cream of Wheat and 2 tsp of honey (346 Calories)
• Snack: ¼ c. Cashews (150 Calories)
• Lunch: 3 Oz. Salmon with roasted 4 oz. zucchini and 1 C. eggplant, 2/3 C. Cooked Brown Rice (385 Calories)
• Dinner: Lentil Soup (311 Calories)
• Snack: 3 ounces of olives and fresh veggies, 2 T. Hummus (120 Calories)    

Following the Mediterranean Diet is a great way to promote healthy weight loss. Making sure to get a well rounded diet in truly will help you loose weight and feel better overall. There are so many options to the Mediterranean diet, it is a great way to start your weight loss journey! I’d love to hear about some of your favorite Mediterranean recipes!

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