‘Simple but extremely effective’ seven-day meal plan for ‘healthy weight loss’

Scrolling online there are countless different diets being promoted, but one that has proved popular is the Mediterranean diet. It was deemed 2023’s hottest new diet trend, which soon followed celebrities including Selena Gomez, Penelope Cruz, John Goodman, Kayla Itsines, and Brooke Burke. With 10.8 million views on TikTok and counting, people are converting to this new way of eating. Built around the foundations of plant foods including vegetables , fruits, herbs, nuts, beans and whole grains. Moderate amounts of seafood, dairy, poultry and eggs are also part of the Mediterranean diet. A nutritionist at Total Shape said: ‘ Research found that the Mediterranean diet supports the prevention of cardiovascular diseases, increases lifespan, and healthy ageing. Also, when used in conjunction with caloric restriction, the diet may also support healthy weight loss .’ For those looking to start following a Mediterranean diet, the nutrition experts at Total Shape have put together a ‘simple but extremely effective’ seven-day Mediterranean diet meal plan and the health benefits of each meal. Greek salad with feta cheese, olives, and grilled chicken (Image: Getty) Day one Breakfast – Greek yoghurt with berries and a sprinkle of nuts The experts noted that this breakfast is great as ‘Greek yoghurt provides protein and probiotics, while berries and nuts add antioxidants and healthy fats. For those trying to lose weight, opt for Greek yoghurt low in added sugars”. Lunch – Greek salad with feta cheese, olives, and grilled chicken ‘Greek salad is rich in vitamins, minerals, and fibre from fresh vegetables, and grilled chicken adds lean protein which is essential for bodily functions. For flavour, add as many herbs or dressing as you desire, but be careful of dressing that is high in fat and sugar. For those with a goal to lose weight, ‘keep the added sugars and saturated fats low.’ Dinner – Baked salmon with lemon and herbs, served with roasted vegetables Baked salmon is an ‘excellent source of omega-3 fatty acids’, and roasted vegetables provide ‘essential nutrients’. Day two  Breakfast – Whole grain toast with avocado and sliced tomatoes Whole grain toast adds fibre and energy, whilst avocado is rich in healthy fats, and essential nutrients, including vitamin K, vitamin E, vitamin C, and various B vitamins, and minerals such as potassium and magnesium. Lunch – Mediterranean quinoa salad with cucumbers, tomatoes, and feta cheese Quinoa is protein, combined with Mediterranean flavours from cucumbers, tomatoes, and feta cheese, providing make it ‘delicious and nutritious’. The experts said: ‘Additional benefits from cucumber and tomatoes include hydration, where cucumbers are composed of about 95 percent water, and their low-calorie content, making them a great addition to salads for those looking to manage their calorie intake.’ Dinner – Grilled chicken kebabs with bell peppers and onions, served with a side of hummus Chicken is a lean source of protein, ‘essential for muscle growth and repair’, whilst bell peppers and onions provide an array of vitamins and minerals. Hummus contains healthy fats that are ‘good for the heart’. Day three  Breakfast – Oatmeal topped with fresh fruits and a drizzle of honey Oatmeal is a great source of fibre, helping steady bowel movement. For those who have a busy workday, oatmeal is also great for ‘energy levels’. Honey contains a variety of antioxidants that help with stress. Lunch – Caprese salad with mozzarella cheese, tomatoes, and basil A Caprese salad combines the goodness of mozzarella cheese, tomatoes, and basil, giving calcium, antioxidants, and flavour. Caprese salad with mozzarella cheese, tomatoes, and basil (Image: Getty) Dinner – Whole wheat pasta with grilled shrimp, cherry tomatoes, and spinach Whole wheat pasta provides complex carbohydrates, whilst grilled shrimp adds lean protein. Spinach is classed as a superfood, containing a range of vitamins and minerals. Day four  Breakfast – Veggie omelette with spinach, tomatoes, and feta cheese A veggie omelette is packed with protein and vitamins from spinach, tomatoes, and feta cheese. When prepared without excessive amounts of added fats or cheeses, veggie omelettes can be a ‘relatively low-calorie meal option’, making them suitable for those looking to manage their calorie intake. Lunch – Greek-style grilled chicken wrap with tzatziki sauce and mixed greens With chicken providing protein and greens for vitamins, the tzatziki provides the Mediterranean element. Dinner – Baked cod with a Mediterranean tomato sauce, served with quinoa and steamed asparagus Baked cod is a lean source of protein, and the Mediterranean tomato sauce adds flavour and antioxidants. Day five  Breakfast – Greek yoghurt with honey and sliced almonds Greek yoghurt provides protein and calcium, whilst honey and almonds offer natural sweetness and healthy fats. Lunch – Mediterranean chickpea salad with cucumbers, tomatoes, and olives Chickpea salad combines fibre-rich chickpeas, fresh vegetables, and olives, offering a ‘satisfying and nutritious meal’. Dinner – Grilled lamb chops with a side of roasted potatoes and a Greek salad Lamb is particularly ‘rich in iron’, while a Greek salad adds ‘freshness and vitamins’. Grilled lamb chops with a side of roasted potatoes (Image: Getty) Breakfast – Whole grain toast topped with almond butter and banana slices Almond butter is a good source of plant-based protein, while bananas are an excellent natural source of carbohydrates and make for a ‘quick and convenient energy source’. Lunch – Mediterranean tuna salad with white beans, red onions, and lemon dressing ‘Tuna is a good source of omega-3 fatty acids and high-quality protein. White beans aren’t only a good source of protein, but also, they also provide complex carbohydrates that are slowly digested to sustain energy levels”. Red onions are rich in antioxidants. Lemon dressing is relatively ‘low in calories’, making it a ‘healthier option for adding flavour to salads and dishes without significantly increasing your calorie intake’. Dinner – Eggplant Parmesan served with a side of mixed greens Eggplant parmesan is a delicious vegetarian option, which ‘helps you to feel full’. Day seven  Breakfast – Spinach and feta cheese omelette with whole wheat toast Spinach and feta cheese omelette gives protein, iron, and calcium, and whole wheat toast adds fibre. Lunch – Mediterranean stuffed peppers with quinoa, tomatoes, and feta cheese An extremely popular lunch, peppers, quinoa, tomatoes, and feta cheese, offer a balanced meal with vitamins, minerals, and protein. Dinner – Grilled vegetable skewers with a side of couscous and a Greek salad A great vegetarian option, you can opt for any vegetables for this. A Greek salad is a classic Mediterranean dish made with fresh vegetables, feta cheese, olives, and a simple dressing which is normally olive oil and lemon juice or vinegar.