A Dietitian Tells Us How To Meal Prep On The Mediterranean Diet For Weight Loss

The Mediterranean diet has been praised by dietitians for years. It's less of a diet in the traditional sense and more like a series of healthy eating guidelines for weight loss. It encourages you to consume whole grains, vegetables, fruits, legumes, and healthy fats like seafood, olive oil, nuts, and avocados. It also allows for a moderate amount of dairy, eggs, and lean protein (check out two lean meats you can start eating to slim down this year!). Not only is the Mediterranean diet great for weight loss, but it also improves cardiovascular health, boosts gut health, and reduces the risk of type 2 diabetes.

"The Mediterranean diet is rich in monounsaturated fats (found in olive oil) and omega-3 fatty acids (found in fish), which can help lower LDL (low-density lipoprotein) or 'bad' cholesterol levels and reduce the risk of heart disease and stroke," Scott Keatley, a private practice dietitian in New York City, notes. "The Mediterranean diet has a low glycemic index due to its focus on whole foods, which helps regulate blood sugar levels and reduce the risk of type 2 diabetes." And, the green Mediterranean diet is just as beneficial but it prohibits any meat.

"The high fiber content from whole grains, fruits, and vegetables can help promote satiety, reducing overall calorie consumption. Additionally, the diet is relatively low in added sugars and processed foods, which can contribute to weight gain," Keatley says. It can also support a healthy gut microbiome and better digestion. That's why the Mediterranean diet is highly recommended by dietitians, nutritionists, and weight loss experts. And, another great way to save money and time spent in the kitchen is preparing meals ahead of time.

To learn more about meal prepping for a Mediterranean diet, we spoke with Keatley. He said that Greek salad with grilled chicken, lentil and vegetable stew, and baked salmon with quinoa and roasted vegetables are the best meal preps for a Mediterranean diet. This is because these meals have lean proteins, mixed greens, and healthy fats. Read on to learn more!

Story continues

Greek Salad With Grilled Chicken

The first Mediterranean diet meal prep is a Greek salad with grilled chicken. The ingredients, Keatley says, include, "mixed greens, cucumber, tomatoes, red onion, Kalamata olives, feta cheese, grilled chicken, and Greek dressing made with olive oil, lemon juice, garlic, and herbs." Yum!

"The grilled chicken provides lean protein, which can help promote satiety and support muscle growth," he explains. "The combination of fiber-rich vegetables and healthy fats from the olives and olive oil dressing can help control appetite and support a healthy metabolism." This diet has metabolism-boosting benefits!

Lentil And Vegetable Stew

Next on Keatley's list of Mediterranean diet meal preps is a lentil and vegetable stew. To cook this stew, you'll need, "green lentils, onion, garlic, carrots, celery, zucchini, diced tomatoes, vegetable broth, spinach, and herbs like thyme and rosemary."

"Lentils are a great source of plant-based protein and fiber, which can aid in weight loss by increasing satiety and promoting digestive health," Keatley says. "The variety of vegetables in this dish adds even more fiber and essential nutrients while keeping the calorie count low." And, this stew recipe has plenty of vegetables and is full of fiber to support your weight loss journey, while also keeping you cozy on a chilly day. Read more about the veggies you should add to your soups and stews to promote better gut health!

Baked Salmon With Quinoa And Roasted Vegetables

And, his final Mediterranean diet meal prep is a baked salmon with quinoa and roasted vegetables. The ingredients include, "salmon fillet, quinoa, bell peppers, red onion, cherry tomatoes, zucchini, olive oil, lemon juice, and herbs like dill and parsley," according to Keatley.

"Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and support weight loss," Keatley notes. "Quinoa is a whole grain that contains protein and fiber, promoting satiety and supporting gut health. The roasted vegetables add fiber, vitamins, and minerals without adding excessive calories." Salmon is also a great fatty fish to boost hair thickness and shine.

Bottom Line

Keatley highly recommends the Mediterranean diet because of its various health benefits, "including weight loss, improved cardiovascular health, reduced risk of type 2 diabetes, and enhanced gut health." The Mediterranean diet is flexible and easy to follow. And, meal prepping is a great sustainable option for people pursuing long-term dietary changes and weight loss.

15 Mediterranean Diet Sheet-Pan Dinners Ready In Three Steps Or Less

These dinners are the definition of simple, quick and healthy. These recipes make prep and kitchen clean up easier than ever since you only have to use one sheet pan to get these meals on the table. These meals are not only ready in three steps or less, but follow the principles of Mediterranean diet. This diet emphasizes lean proteins, whole grains and incorporation of lots of vegetables. The Mediterranean diet is one of the healthiest eating patterns out there, providing benefits such as heart health, brain health and weight loss benefits. Recipes like out Garlic Butter-Roasted Salmon with Potatoes & Asparagus and Sheet-Pan Shrimp Fried Rice are healthy, quick and delicious ways to get a weeknight meal on the table.

What Is The Mediterranean Diet? Benefits, Risks And More

You've probably heard the Mediterranean diet is a healthy way of eating. But did you know it's been around for decades? Ancel Keys, Ph.D., an American researcher, discovered in the 1950s that foods eaten by people who lived in regions around the Mediterranean, namely southern Italy and Greece, protected them against heart disease.

Over the years, registered dietitians and food writers have formulated this diet into a practical and popular way of eating. The American Heart Association and Dietary Guidelines for Americans (2020-2025) have endorsed the Mediterranean diet as a way of eating that can help reduce risk of heart disease and stroke, as well as a slew of other health ailments.

There is no one strict version of this diet, nor does it require calorie counting or even portion measurements. Instead, it emphasizes the importance of eating fresh vegetables, fruits, nuts, legumes and whole grains, as well as extra-virgin olive oil, lean meats, fish and red wine in moderation. It also encourages the limiting of red meat, processed foods, dairy and sweets. 

The Mediterranean diet remains a popular way of eating because it's easy to follow and successfully contributes to optimal health and longevity. In fact, the Mediterranean diet "may help prevent weight gain, type 2 diabetes, heart disease, and certain cancers, as well as preserve cognitive function with age and promote gut health, among other benefits," says Boston-based registered dietitian Elizabeth Ward, coauthor of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health and Happiness and former spokesperson for the Academy of Nutrition and Dietetics.

Luckily, Mediterranean diet foods aren't unusual or hard to find, but they are fresh. "Because it's based on fresh and lightly processed plant foods, the Mediterranean diet is rich in fiber, vitamins, minerals and phytonutrients, which are protective plant compounds," says Ward. Below is a list of Mediterranean diet-approved foods and how they can benefit your health.

Vegetables and Fruit

Eating plenty of vegetables can help prevent cardiovascular disease, according to a 2017 article in the journal Nutrients. And a diet that relies on vegetables and fruit can prevent some cancers, according to a study published in the Journal of the American Dietetic Association.

Legumes and Whole Grains

Legumes (or all kinds of beans, including lentils) help regulate blood sugar and may have anti-cancer effects. They also provide protein, fiber, B vitamins, iron and other nutrients. Meanwhile, whole grains are also rich in fiber and contain minerals and phytochemicals, and lower the risk of heart disease, diabetes and cancer.

Olive Oil and Nuts

The Mediterranean diet relies heavily on extra-virgin olive oil, an unsaturated fat source proven to help lower the chance of stroke and heart attack and reduce blood pressure.

Nuts are nutrient powerhouses, packed with unsaturated fat, protein, fiber and B vitamins. Most nuts contain magnesium, which helps support healthy blood pressure and blood sugar and keeps bones strong, among other benefits. And walnuts specifically contain alpha-linoleic acid, an important omega-3 fatty acid that might reduce risk of coronary heart disease.

Fish

The Mediterranean diet prioritizes fish over other meat sources. "Fish and shellfish provide high-quality protein, omega-3 fatty acids that promote heart and brain health and help fight chronic inflammation, and several vitamins and minerals, including vitamin D and selenium," Ward says. "Coldwater fish, such as salmon, have more [healthy] fats than warmer-water fish, but all seafood offers some omega-3s."

Red Wine and Dairy in Moderation

This diet "allows for small amounts of wine with meals, but you don't have to start drinking if you don't already," says Ward. "And the operative word in the recommendation is 'small.'" The American Heart Association says this means one 5-ounce glass a day for women, and two for men. Some studies suggest that wine, especially red wine which is rich in phytonutrients, has a beneficial effect on the heart, but the results are unclear.

Meanwhile, the Mediterranean diet encourages the consumption of dairy products such as eggs, cheese and yogurt in moderation. These provide calcium, phosphorus, vitamins A and D, protein and saturated fat.

Measuring portions isn't necessary with this diet, but moderation is key. "It's important to remember that the eating pattern matters most, and no single food used in the Mediterranean diet, such as olive oil, is a magic bullet for better health," explains Ward. "For example, you can't slather as much olive oil as you want on your foods or eat as much feta cheese or nuts as you like."

Sweets and Meat on Rare Occasions

Eat sweets and meat sparingly on the Mediterranean diet. Avoid junk food, or packaged foods that contain added sugar, saturated fat or salt but few nutrients.

Putting It Together: A Mediterranean Diet Meal Plan

Not sure how this way of eating plays out in real life? Looking at the guidelines for the Mediterranean diet provided by the American Heart Association and those presented in the American Journal of Clinical Nutrition, here is a general meal plan:

---