The Mediterranean diet is again the best overall diet in the world, according to the US News and World Report award.

The Mediterranean diet is without a doubt in a class of its own – it is also at the top spot in several subcategories: best diet for healthy eating, best plant-based diet, the best diet for diabetes and the easiest diet to follow.

How credible are these results?  American news editors and reporters spent months reviewing medical journals, government reports and other resources to create a shortlist of possible diet entries. Nutritionists and food psychologists added their unbiased research to the diets. It rated the diets in the following categories: how easy it is to follow, their ability to produce short-term and long-term weight loss, their nutritional completeness, their safety, and their potential for preventing and managing diabetes and heart disease. All categories were not equally weighted; for example, long-term ratings counted double since diet sustainability is one of the most crucial factors.

The Mediterranean diet is an excellent and sustainable option because it is rated the healthiest diet and the easiest diet to follow. I don’t know about you, but I want a diet to evolve into sustainable habits and a lifestyle, rather than a temporary fix. It is still important to note that every person’s needs are unique and won’t necessarily be the best diet for everyone.

The Mediterranean diet will significantly benefit people with the following conditions: cardiovascular disease, high cholesterol, rheumatoid arthritis, Alzheimer’s disease, diabetes, fibromyalgia and cancer.

Principles of the diet

• Eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.
• Eating fish and poultry at least twice a week.
• Replacing butter with healthy fats such as olive oil and avocado oil.
• Using herbs and spices instead of salt to flavour foods.
• Limiting red meat to no more than a few times a month.
• Eating fish and poultry at least twice a week.
• Drinking red wine in moderation (optional).
• Get plenty of exercise.
• Allowing the occasional treat.
• Enjoying a relaxed lifestyle, i.e., enjoying food with family and friends and socialising with friends.

 If you want to try the diet, see the SIMPLE  weekly meal plan below.

You can also download it here. 

It is convenient since it is an everyday ingredients, and you can batch-cook and eat leftovers the following day.

 You are welcome to ask me questions or send me feedback!

DAY 1

Breakfast

Oats porridge with berries, full-fat yoghurt and 1 teaspoon honey.

Morning snack

One medium handful of grapes.

Lunch

Wholegrain sandwich with cucumber, boiled egg and olive oil mayonnaise.

Dinner

Falafel with hummus and olives, grilled root vegetables and zucchini.

DAY 2

 Breakfast

Sourdough Toast with leftover hummus and slices of cucumber and capsicum. Feel free to add some scrambled eggs to manage blood sugar levels.

Morning snack

1 cup mixed fruit salad.

Lunch

Leftovers- falafel and olives with grilled vegetables.

Dinner

Pumpkin Risotto with a small portion of lean (back bacon). It could be made with brown rice as well.

DAY 3

Breakfast

Cinnamon Quinoa with mixed seeds and a small banana.

Morning snack

2 Apricots.

Lunch 

Leftover Risotto 

Dinner

Brown rice pasta with anchovies, pesto and fresh tomato.

DAY 4

Breakfast 

Green smoothie with apple, banana and pea protein powder.

Morning snack 

A small handful of mixed nuts.

Lunch

Leftover pasta and carrot sticks. 

Dinner

Dukkah-crusted chicken breast with quinoa and steamed broccoli.

DAY 5

Breakfast

Cinnamon Quinoa with mixed seeds, ½ banana.

Morning snack

2 Apricots.

Lunch

Leftover chicken with broccoli and quinoa.

Dinner

Tuna salad with eggs, tomatoes, olives and a light lemon dressing.

DAY 6

Breakfast

Poached/Boiled egg with fried mushroom, onion and baked beans in a light tomato sauce. 

Afternoon snack 

Wholegrain crackers with cheese and 1 glass of red wine.

Lunch

Leftover tuna salad. 

Dinner 

Grilled salmon with asparagus, baby potatoes and chermoula. 

DAY 7

Breakfast

Green smoothie with apple, banana and pea protein powder.

Morning snack

A small handful of mixed nuts.

Lunch

Leftover salmon with asparagus and potatoes. 

Dinner 

Black bean burgers with whole-grain buns, avocado, tomato relish and sweet potato fries/wedges.