Lose Weight the Mediterranean Way
No restrictive dieting required. The Mediterranean approach helps you reach and maintain a healthy weight through satisfying, nutrient-dense foods.
Why the Mediterranean Diet Works for Weight Loss
High Satiety
Fiber, protein, and healthy fats keep you full longer, naturally reducing calorie intake without feeling deprived.
Enjoyable Eating
Delicious food means you can stick with it long-term. No "falling off the wagon" with meals you actually enjoy.
Sustainable Results
Research shows Mediterranean dieters maintain weight loss better than those on restrictive diets.
6 Tips for Success
Focus on Whole Foods
Base your meals around vegetables, whole grains, lean proteins, and healthy fats. These foods are naturally filling and nutrient-dense.
Control Portions
While Mediterranean foods are healthy, calories still matter. Use smaller plates and listen to your body's hunger cues.
Healthy Fats in Moderation
Olive oil, nuts, and avocado are healthy but calorie-dense. Aim for 2-3 tablespoons of olive oil per day.
Limit Processed Foods
Avoid packaged snacks, refined grains, and added sugars. These foods can lead to overeating without providing satisfaction.
Stay Hydrated
Drink water throughout the day. Sometimes thirst is mistaken for hunger. Herbal tea and sparkling water are great options.
Mindful Eating
Eat slowly, savor each bite, and stop when you feel 80% full. This practice helps prevent overeating.
Daily Calorie Targets for Weight Loss
These are general guidelines. Individual needs vary based on activity level, age, and metabolism. Consult a healthcare provider for personalized advice.
| Weight | Maintain | Lose 1 lb/week |
|---|---|---|
| 125 lbs | 2000 cal | 1500-1600 cal |
| 150 lbs | 2200 cal | 1700-1800 cal |
| 175 lbs | 2400 cal | 1900-2000 cal |
| 200 lbs | 2600 cal | 2000-2100 cal |
Weight Loss Friendly Recipes
Mediterranean Breakfast Bowl
A nutritious start to your day with Greek yogurt, fresh fruits, honey, and nuts.
Classic Greek Salad
Traditional Horiatiki salad with fresh vegetables, feta cheese, and olive oil dressing.
Herb-Crusted Grilled Salmon
Fresh salmon fillet with Mediterranean herbs, lemon, and garlic.
Mediterranean Quinoa Bowl
Protein-packed quinoa with roasted vegetables, chickpeas, and tahini dressing.
Mezze Hummus Plate
Creamy homemade hummus with warm pita, olives, and fresh vegetables.
Avgolemono (Greek Lemon Chicken Soup)
Creamy and comforting Greek soup with eggs, lemon, chicken, and rice.
Sample 1,500 Calorie Day
- • Greek yogurt (1 cup)
- • Berries (1/2 cup)
- • Honey (1 tbsp)
- • Walnuts (4 halves)
- • Greek salad with feta
- • Grilled chicken (4 oz)
- • Whole grain bread
- • Olive oil dressing
- • Hummus (2 tbsp)
- • Carrot sticks
- • Almonds (10 nuts)
- • Grilled salmon (5 oz)
- • Quinoa (1/2 cup)
- • Roasted vegetables
- • Lemon herb sauce
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