Mediterranean Diet Meal Plan for Weight Loss

U.S. News & World Report has ranked the Mediterranean Diet as the #1 diet for five years in a row. Personally, eating this way has helped me lose 60 pounds and keep it off. The secret is…. it’s easy, delicious and sustainable. Here’s an easy way to start – a Mediterranean Diet meal plan for weight loss.

Mediterranean Diet Meal Plan for Weight Loss

A Mediterranean Diet meal plan for weight loss has been shown to help people lose weight and most importantly, to keep the weight off.  I personally have lost 60 pounds eating the Mediterranean Diet and have been able to keep the weight off for 5 years.  The trick, for me, has been losing the weight slowly and only having to modify my diet slightly.  When I want to lose weight, I eat a modified Mediterranean diet, which for me, means eating gluten and sugar free.  This, along with exercising,  eating only fruit after dinner and watching my portion sizes will do the trick.  The best part is that I know this is only temporary while I lose the weight.  I can easily maintain my weight and eat gluten and some sugar.  During weight loss I still eat everything else Mediterranean including lots of olive oil, fruits and vegetables, beans, nuts, seeds, some meat and non-glutenous whole grains such as rice, quinoa, corn, millet and oats.  The food is delicious and losing weight is less of a struggle and more of a culinary journey.

Below is a collection of Mediterranean Diet recipes that are helpful for weight loss.  If you eat a true Mediterranean diet meal plan for weight loss you can still lose weight even if many of your calories are coming from extra virgin olive oil. Olive oil will help fill you up so you are less likely to crave processed foods and sugars.

What you will find with these easy recipes, is that Mediterranean food is so delicious and filling, you won’t feel like you’re on a diet.

For more info on losing weight on the Mediterranean Diet check out our article and podcast: How to Lose Weight on the Mediterranean Diet.

Breakfast

Blueberry Overnight Oats with Greek Yogurt

On a modified Mediterranean Diet, I like to find recipes that are gluten-free and use sugar sparingly. This recipe for Overnight Oats is perfect for a Mediterranean weight loss diet. With only 5 minutes of prep, you’ll have this delicious and healthy breakfast ready to go!

Recipe Here! Blueberry Overnight Oats with Greek Yogurt

Maple Almond Granola with Coconut

gluten free granola

Start your morning off right with this delicious, easy & healthy Granola recipe. This Mediterranean Diet breakfast recipe uses a short list of whole foods and has just the right level of sweetness. As a plus, this recipe is also gluten free.

Recipe Here! Maple Almond Granola with Coconut

Spinach and Mushroom Omelet

spinach mushroom omelet

This is an easy Mediterranean breakfast recipe that is filling but great for weight loss. Spinach and mushrooms are a hearty combo. Getting a serving of dark greens every day is important, and it’s so easy to do by putting spinach in your omelet.

Recipe Here! Spinach and Mushroom Omelet

Before you go further… Check out this Mediterranean Diet for Weight Loss video by Jordan Waddell.

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Jordan is a Nurse Practitioner and Health Coach who is a big proponent of the Mediterranean Diet. You can find the recipes she made by clicking here!

Lunch

Tuscan White Bean Soup with Sausage and Kale

Tuscan White Bean and Sausage Soup

This soup will transport to you to a small restaurant in Italy. It will also provide you with lots of protein and healthy fats that will give you energy and sustain you while you are losing weight.

Recipe Here! Tuscan White Bean Soup with Sausage and Kale 

Mediterranean Bowl with Hummus and Feta

Mediterranean Hummus Bowl

For a healthy lunch, I love putting this Mediterranean bowl together with my favorite hummus recipe and fresh vegetables. I also add some quinoa for extra energy and feta for protein and flavor.

Recipe Here! Mediterranean Bowl with Hummus and Feta

Lentil Soup

Mediterranean Diet Recipes: Lentil Soup

Lentil soup is an extremely popular soup in Greece. People eat it all the time because it’s delicious, cheap, and filling. Greeks grow up eating this soup as a main dish. I like to squeeze some fresh lemon and crack fresh black pepper on while I’m eating it.

Recipe Here! Lentil Soup

Want to go deeper? Our 10-week Mediterranean Diet Weight Loss Program might be the thing for you.

Our Mediterranean Diet Weight Loss Program is everything you need to change your relationship with food — for good this time. This is not some “try it and forget it” diet fad that is here today gone tomorrow.

Click here for more details!

Dinner

Baked Zucchini Noodles (Low Carb Pasta)

Zucchini Noodles Baked in Olive Oil (Low Carb Pasta)

In the Mediterranean Diet, the simplest recipes are often the best. These delicious zucchini noodles are one of those recipes. Great for weight loss, this low carb pasta is easy to make and versatile.

Recipe Here! Baked Zucchini Noodles (Low Carb Pasta)

Mediterranean Baked Cod

Mediterranean Baked Cod

This cod is so flavorful, you won’t feel like you’re eating a weight loss recipe! It’s also fun to make because you make individual parchment paper packets that seal in all the moisture.

Recipe Here! Mediterranean Baked Cod

Eggplant Parmesan

eggplant parm

Most eggplant parmesan recipes would not make it onto a weight loss list, because of an excess of cheese and bread crumbs, but this one makes the cut.  It is also gluten free!

Recipe Here! Eggplant Parmesan

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“This program is a way of life, one which I have adopted successfully, and more importantly one which I have sustained for over one year now. My weight remains steady at 160 pounds (down from 216). My energy levels rival that of someone 20 years younger than me (I’m now 57), enabling me to exercise in any way that I desire, from lifting weights to intense cardio sessions.”
— Michael Little

“After completing my 10-week program, I had a regularly-scheduled appointment with my doctor. Because my cholesterol has always been above the normal range (229 last year) I requested that she test it again this year. I’m happy to report that my total cholesterol dropped to 169, which is in the normal range, and all my other numbers improved as well.”
— Claire C.

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Foods of Crete Cookbook

"The scientifically acclaimed “Mediterranean Diet” is presented at its best here, with the liberal use of olive oil and plenty of vegetable and fish dishes in addition to mezedes (appetizers), meat dishes, desserts, and pretty much every Cretan dish you can think of." - Mary

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