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!
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.
