Why Mediterranean Diet Promises Holidays For Life

A diet that not only leads to a healthier life but also brings a holiday vibe into your everyday routine? Count us in. The Mediterranean diet combines fresh ingredients like olives, tomatoes, fish, and herbs. Not only is it delicious, but it’s also healthy and instantly transports you to sunny days by the sea. Let us walk you through an optimal weekly plan for the Mediterranean diet.

Table of Contents

What Is the Mediterranean Diet?

The Mediterranean diet refers to the way of eating traditionally found in the olive-growing regions around the Mediterranean Sea. It is characterised by a high intake of cold-pressed olive oil, vegetables, fruits, berries, nuts, and legumes. Animal products are consumed in moderate amounts, while red or processed meat and sweets rarely make it onto the menu.

Why Is This Diet So Popular?

"Blue Zones" are regions in the world where people enjoy an exceptionally high quality of life, and not only that – they also have a lower incidence of cardiovascular and neurodegenerative diseases. People living in these Blue Zones also tend to have a longer life expectancy. This piqued the interest of researcher Dan Buettner, and through his work, many others who are keen to live long and healthy lives.

Fun fact: These Blue Zones were named after the markings researchers made with blue pens on the map. These are the Blue Zones:

  • The Nicoya Peninsula (Costa Rica)
  • Ikaria (Greece)
  • Sardinia (Italy)
  • Okinawa (Japan)
  • Loma Linda (California, USA)

Dan Buettner discovered that a combination of diet, an active lifestyle with lots of everyday movement, and strong social connections in these regions contributes to their residents' longevity.

What Are the Health Benefits of the Mediterranean Diet?

A Mediterranean diet offers numerous health benefits, especially for cardiovascular risk factors, including:

  • BMI
  • Waist circumference
  • Blood lipids
  • Blood pressure
  • Inflammatory markers
  • Diabetes

The Mediterranean diet can also support long-term weight loss.

Mediterranean Foods: What’s Included in a Healthy Mediterranean Diet?

The Mediterranean diet is one of the most varied and healthiest eating patterns. It’s best to follow the Mediterranean diet pyramid, which consists of six levels. Level 1 is all about low-calorie beverages, which you should consume the most. Level 6 is at the top, containing foods you should eat in moderation. If you want to follow the Mediterranean diet, you should primarily include the following foods:

  • Plenty of fresh fruits and vegetables (Level 2)
  • Fresh herbs (Level 2)
  • Whole grain products like bread, pasta, and rice (Level 3)
  • Legumes (Level 3)
  • In moderate amounts, cold-water fish like mackerel and halibut, dairy products, and eggs (Level 4)
  • Nuts and seeds (Level 5)
  • High-quality, cold-pressed olive oil (Level 5)
  • Sweets (Level 6)
  • Red meat like beef and processed meats only rarely (Level 6)

You might be wondering: what about red wine? Isn’t that a staple in Mediterranean dining? Current research suggests that light to moderate wine consumption may have some health benefits. However, excessive alcohol is harmful, so it’s best to avoid high consumption. But an occasional glass is perfectly fine.

A Mediterranean Diet Meal Plan: Simple Recipes for Every Day

When changing your diet, a bit of planning can be helpful, especially during a busy work week. Here’s what a weekly Mediterranean diet meal plan could look like:

Monday

Breakfast: Yoghurt mixed with fruit and nuts

Lunch: Salad with tomatoes, cucumbers, olives, and a little feta, served with a dressing of cold-pressed olive oil and lemon juice

Dinner: Grilled cold-water fish with steamed vegetables


Tuesday

Breakfast: Bruschetta—2 slices of wholemeal bread topped with diced tomatoes, onions, and basil, drizzled with olive oil and balsamic vinegar, lightly salted if desired

Lunch: Ratatouille—dice aubergine, courgette, peppers, tomatoes, and onions, sauté, add tomato paste and herbs, a little vegetable stock, and simmer. Serve with rice.

Dinner: Vegetable and chickpea stew—dice onions, courgette, and carrots, sauté in olive oil, add tomato paste. Pour in vegetable stock, add chickpeas, and simmer for 25 minutes.

Wednesday

Breakfast: Oatmeal with almond milk, bananas, and a pinch of cinnamon

Lunch: Chicken sautéed in olive oil with artichokes, olives, lemon, and rosemary

Dinner: Whole grain pasta with a light sauce made from tomatoes, garlic, olive oil, and basil, with a green side salad

Thursday

Breakfast: Wholemeal roll with vegetarian spread

Lunch: Rice and vegetable stir-fry with prawns—cook rice, thaw and fry prawns. Dice vegetables and fry in a second pan. Add vegetable stock and soy sauce. Mix everything together and season to taste.

Dinner: Guacamole with whole grain bread

Friday

Breakfast: Greek yoghurt with honey, walnuts, and fresh berries

Lunch: Green bean salad—cook green beans until tender, drain. Mix with chopped onions, vinegar, oil, and salt.

Dinner: Tuna steak with roasted vegetables (sweet potatoes, courgette, peppers) and a green salad. Toss vegetables in olive oil and roast for 30 to 40 minutes at 200°C.

Saturday

Breakfast: Avocado on whole grain bread with a few sunflower seeds

Lunch: Tomato and mozzarella salad with basil and olive oil, served with whole grain bread

Dinner: Lemon chicken with sautéed vegetables and boiled potatoes

Sunday

Breakfast: Scrambled eggs with spinach, mushrooms, and tomatoes

Lunch: Chicken breast sautéed in olive oil with chickpeas and spinach in a garlic-tomato sauce

Dinner: Halloumi skewers with salad


Bon appétit!

At a Glance

  • 01.

    The Mediterranean diet offers numerous health benefits: it supports cardiovascular health, aids in weight loss, and improves key health markers like BMI, blood pressure, and blood lipids.

  • 02.

    This diet is rich in olive oil, vegetables, fruits, legumes, and moderate amounts of animal products.

  • 03.

    The regions with the highest life expectancy globally—like Sardinia and Ikaria—share a similar lifestyle, combining plenty of movement, social bonds, and a Mediterranean diet that contributes to longevity.

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↡ Survey of 527 AG1 customers after 12+ days of use, 2024. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

Immune System

1: Copper, folate, selenium, zinc, and vitamins A, B12, B6, and C contribute to the normal function of the immune system. Vitamin C contributes to the normal function of the immune system during and after intensive physical activity. The positive effect is achieved if 200 mg of vitamin C are taken daily in addition to the recommended daily dose (80 mg). This is the case when taking AG1.

Metabolism

2: Vitamins C, B6 and B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper, and manganese contribute to normal energy-yielding metabolism. Biotin, zinc, and chromium contribute to normal macronutrient metabolism. Vitamin A and riboflavin contribute to normal metabolism of iron. Zinc contributes to normal acid-base metabolism.

Healthy Cells

3: Vitamins E and C, as well as riboflavin, zinc, copper, manganese and selenium, contribute to the protection of cells from oxidative stress. Zinc contributes to normal DNA synthesis. Phosphorus contributes to normal function of cell membranes.

Mental Performance; Mental Focus; Nervous System; Psychological Function

4: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and folic acid contribute to the reduction of tiredness and fatigue. Pantothenic acid contributes to normal mental performance. Zinc contributes to normal cognitive function. Vitamins C, B6, B12, thiamine, riboflavin, niacin, biotin, and copper contribute to normal functioning of the nervous system. Thiamine, niacin, vitamin B6, vitamin B12, biotin, folate, and vitamin C in AG1 contribute to normal psychological function.

Healthy bones

5: Calcium contributes to the maintenance of normal bones. Protein, phosphorus, zinc, and manganese contribute to the maintenance of normal bones. Vitamin C contributes to normal collagen formation for the normal function of bones.

Cardiovascular System

6: Thiamine contributes to the normal function of the heart. Vitamins B6 and B12 contribute to normal red blood cell formation. Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

Skin, hair, nails

7: Vitamin A, riboflavin, niacin, biotin and zinc contribute to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Biotin, zinc and selenium contribute to the maintenance of normal hair. Copper contributes to normal skin and hair pigmentation and to normal connective tissue. Selenium and zinc contribute to the maintenance of normal nails.

Hormonal Health

8: Vitamin B6 contributes to the regulation of hormonal activity. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal thyroid function and normal spermatogenesis. Zinc contributes to normal fertility and normal reproduction. Chromium contributes to the maintenance of normal blood glucose levels.

Digestion

9: Calcium contributes to the normal function of digestive enzymes. Biotin contributes to the maintenance of normal mucous membranes (e.g., intestinal mucosa).

Muscles

10: Calcium contributes to normal muscle function. Proteins contribute to the maintenance of muscle mass and an increase in muscle mass.

Healthy eyes

11: Vitamin A, riboflavin and zinc contribute to the maintenance of normal vision.

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