Mediterranean Diet Menu Plan

Ready to try out the Mediterranean Diet, but don’t know where to start? Here’s where. Right here.

We have made a week of very simple menu plans, to help you get a feel for this kind of eating and diet, to see if it would work for you.

All of the recipes we are using are on our Pinterest Page. Make sure to follow us there, and see the “Menu Plans” board. Take note–any substitutions we make to recipes (for ease, or diet related), are in the captions, so make sure to read there.

We also have a really handy menu plan for each day, and a shopping list. Feel free to save a copy and adjust servings as needed for your family. The week of food is meant for 2 people, with some recipes for 4, so you can have leftovers for lunches. Make sure to toggle over to Sheet 2 of the excel sheet, to see the shopping list.

For some good information on what to look for on this diet, here are some guidelines:

Basics of Mediterranean diet

  • Lots of plant based foods-vegetables, fruits, whole grains, nuts, and legumes
  • Focusing on fats from olive oil, canola oil, avocado, nuts, etc. Less animal source fats like butter (less saturated and trans fats).
  • Increase spices and herbs, to decrease salt
  • Red meat no more than a few times per month
  • Fish and poultry several times a week
  • Low fat dairy
  • Limit processed sugar
  • Plenty of exercise
  • Optional: Red Wine. If you don’t drink alcohol, you can get the same effects from an unsweetened fruit juice like grape juice, pomegranate juice, or cranberry juice.

Med Diet

Food Feels

Me and food have had an interesting relationship over the years. I would not have called my five year old palet refined, I distinctly remember melting cheese in the microwave for a snack. My teen self would eat very little in front of others, because teen boys don’t like girls who eat right? College Kristin would bounce between eating way to much junk and then next to nothing diets to counter act the pounds that accompanied the junk food.

We come now to present day. I have done some soul searching over the years and I determined that what I want more than anything is for my life to be lived for me and my family. A big part of that is finding ways to balance my life (hence the “Balance Project”) and food is a big part of that. With the fun theme this month of “live like a French woman” I have been doing a lot of research into the lifestyles of past and current French woman. One common thread that I have noticed is that French women seem to have a very healthy relationship with food. There is a thoughtfulness in the way they prepare and eat food.  I am by no means the expert but here are five things that I have done to improve the way I view food and myself:

  1. I remember that the longest relationship that I have had is with my own body, I need to respect that.
  2. I eat my meals (whenever I can) at my kitchen table.
  3. I have learned to enjoy cooking.
  4. I have learned to respect where my food comes from.
  5. I don’t let one bad day (or carton of ice cream) get me down.

I am not perfect, and I never will be. But I have come a long way from the girl who did not want other people to know that she eats food (I literally now have a Pinterest board titled “I love food”). Above all we need to be kind to ourselves and a bit of chocolate every now and then to tell our bodies thank you does not hurt.

 

P.S. I went to an adorable local store called Honey Bee Produce Company and let me tell you I was in local cheese, fruit and honey HEAVEN!