The Mediterranean diet has long been lauded for its health benefits, which include helping to prevent serious conditions such as cancer
Sticking to a specific diet could potentially extend your lifespan and decrease your risk of severe health conditions, including cancer.
The Mediterranean diet is a regimen that emphasises the consumption of more plant-based foods, lean proteins and healthy fats. It also encourages the intake of more fruits, legumes, vegetables and grains.
One research study backed up the assertion that following the Mediterranean diet boosts life expectancy while lowering the risk of chronic diseases, as well as stroke, heart failure and breast cancer. Another review concluded that the diet could be an effective strategy in managing various cancers due to its ability to reduce oxidative stress on the body’s cells.
While this particular diet is often cited for its alleged health benefits, making the significant switch can be challenging. For instance, you might find yourself pondering over which snacks to replace and what foods you need to incorporate into each meal.
It’s also crucial to remember that there isn’t one rigid Mediterranean diet, as it originates from foods regularly consumed in several countries such as Greece, Spain and Italy, each with their own staple foods and local traditions. While we’ve provided a sample meal plan, you don’t have to adhere to it strictly and can substitute whatever foods you prefer to better meet your dietary requirements.
Example of what you should eat on a Mediterranean diet
Breakfast
Overnight Oats with blueberries
Overnight Oats are a breeze to whip up for breakfast. Simply mix half a cup of rolled oats with Greek yoghurt (ideally 0% fat), milk (or a dairy-free alternative like almond milk) and some blueberries in a bowl, then leave it to soak overnight.
For an added boost of fibre and Omega 3, you could also stir in a tablespoon of chia seeds.
As for your morning beverage, the Mediterranean diet doesn’t ban tea or coffee (preferably sans cream and sugar), as long as you consume it in moderation.
Lunch
Pesto chicken salad with spinach
This dish requires just a skinless chicken breast with the fat trimmed off, a dollop of pesto, some spinach (or kale if you prefer), and a handful of cherry tomatoes. While regular pasta works fine, opting for wholewheat gives you extra vitamins and fibre.
Simply cook the chicken and blend it with some pesto, low-fat mayonnaise, and seasonings to taste. Mix this with your cooked pasta for a quick, protein-packed lunch.
Dinner
Salmon with rice and veg
Fish is a staple in the Mediterranean diet, making dinner the perfect time to incorporate it. For this meal, cook a couple of salmon fillets seasoned to your liking and prepare some rice or quinoa – you might prefer brown rice for its additional vitamins and fibre.
Once you’ve got all that ready, just whip up a small salad with leafy greens, cucumber, and tomatoes and you’ve got a nutrient-rich dinner to round off the day.
Snacks
Craving a snack during the day is nothing to be ashamed of, but you can effortlessly switch out foods like chocolate and crisps for healthier alternatives. For instance, you could munch on: