A Dietitian Tells Us How To Meal Prep On The Mediterranean Diet For Fast Weight Loss
March 22, 2023 by Georgia Dodd
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!