(Image credit: Getty Images) Tips for following the Mediterranean diet meal plan Mediterranean diet meal plan: Breakfastĭay 1: Poached egg on seeded sourdough toast – eggs are one of the best sources of protein and make a great start to the day.ĭay 2: Buckwheat pancakes with berries – why not whip up some buckwheat (which is gluten-free for those sensitive) pancakes, and load them with colorful berries, such as blueberries, strawberries, and cherries – all in season during the summer months.ĭay 3: Smashed avocado, sprinkled with chopped walnuts on rye toast – avocados are a great source of healthy fats.ĭay 4: Whole grain toast with ricotta and watermelon – here you get carbohydrates from the toast, healthy fats from the ricotta, and nutrients from the watermelon.ĭay 5: Spinach omelet with a side of asparagus, mushrooms, and olives – a good source of protein, and the spinach, mushrooms, and asparagus provide you with added nutrients. If you’re convinced of the Mediterranean diet’s benefits and want to try it yourself, then Sawyer and registered dietitian Reema Patel of Dietitian Fit & Co (opens in new tab) have come up with a simple five-day Mediterranean diet meal plan that you can follow at home. So, we’re always going to feel much better when following this diet and by doing so, we can mitigate many of the risk factors associated with the onset of degenerative disease.” It also contains lots of B-vitamins for energy and liver detoxification, and iron, which is needed for energy. “Specifically iodine, which is needed for cognition and brain sharpness and found in fish. “People on a Mediterranean diet meal plan tend to feel much more energized because many of our known nutrient deficiencies will be plugged,” says Sawyer. Another bonus of this diet is that it includes plenty of protein, from fish and lean meats such as chicken to nuts and dairy.

Meal planning ideas for weight loss