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FACT CHECKEDThe Mediterranean diet has long been hailed for its heart-healthy benefits and seemingly longevity-promoting qualities. But how does it fare for people trying to maximize their muscle-building?
Known for emphasizing whole, minimally processed foods, the Mediterranean diet focuses on healthy fats (primarily olive oil), lean proteins, and complex carbs.
This all sounds great, right? So, how can you incorporate this diet into your bodybuilding regimen? Let’s get you on the right path.
Inspired by the eating habits of people living in countries on the Mediterranean Sea, this diet focuses on eating lots of fruits, vegetables, whole grains, nuts, seeds, and legumes. Also important, but at a lower level, are moderate amounts of poultry and fish. The real star of the Mediterranean diet is the main source of fat, olive oil. Given its association with longevity¹, it’s no wonder why olive oil is used instead of butter, mayo, and margarine.
So far, everything looks pretty good, right? But what about red meat eaters? You can still eat it, but just limited to one day a week.
All of you sugar lovers better learn to love the natural sweetness of fruit. Refined sugars and processed foods don’t cut it.
The Mediterranean diet is often praised for its health benefits, including reducing the risk of heart disease, diabetes, and certain cancers.² The high amount of antioxidants and anti-inflammatory compounds³ help support overall health and recovery, which is another great reason you should consider incorporating this diet into your life.
One of the biggest things holding you back from trying the Mediterranean diet is not knowing what you can eat. Sure, we can give you a list of foods that are okay, and we do that further below, but until you see them in context, your brain might be struggling to put them together.
We want to make this as easy as possible for you, so below is a week-long Mediterranean diet with all of the macros listed. You’ll have to make some adjustments based on your body stats and goals (you’ll find some useful calculators ), but this is a starting point that can be tweaked.
One quick note: To make your protein goals achievable, we’ve added whey isolate protein powder, which isn’t usually on the diet.
Breakfast: Nonfat Greek yogurt (1 cup) with mixed berries (1/2 cup), a handful of walnuts (0.5 oz), and a drizzle of honey (1 tsp).
Lunch: Grilled chicken breast (8 oz) with quinoa (1/2 cup), roasted vegetables (1 cup), and a side salad with olive oil (1 tbsp) and vinegar.
Snack: Cottage cheese (1 cup) with sliced cucumbers and cherry tomatoes.
Dinner: Baked salmon (8 oz) with roasted asparagus (1 cup), baked sweet potato (1 medium), and a spinach salad.
Total Macro Breakdown Day 1:
Breakfast: Omelet with egg whites (6 large), spinach (1 cup), tomatoes (1 small), and feta cheese (1 oz), served with whole-grain toast (1 slice).
Total Macro Breakdown 2:
Total Macro Breakdown 3:
Total Macro Breakdown 4:
Total Macro Breakdown 5:
Total Macro Breakdown 6:
Breakfast: Greek yogurt (1 cup) parfait with whey isolate protein (1 scoop), honey (1 tsp), granola (1/4 cup), and pomegranate seeds (1/2 cup).
Lunch: Grilled fish tacos (8 oz fish) with whole-wheat tortillas (2 small), avocado (1/2 medium), cabbage slaw (1/2 cup), and a lime crema.
Total Macro Breakdown 7:
Not that you have a picture of what a week of eating on the Mediterranean diet could look like, but we’ll try to give you a bunch of options to mix and match to your heart’s delight. Bear in mind that these are approximations, so you’ll need to do a little digging to get 100% accurate numbers.
Chicken breast, turkey, lean cuts of beef, and lamb.
Salmon, tuna, sardines, mackerel, shrimp, and mussels.
Greek yogurt, cottage cheese, feta cheese, and other low-fat dairy products.
Lentils, chickpeas, black beans, and kidney beans.
Whole eggs and egg whites.
Quinoa, brown rice, whole-wheat pasta, barley, and bulgur.
Leafy greens (spinach, kale), tomatoes, bell peppers, zucchini, cucumbers, and cruciferous vegetables (broccoli, cauliflower).
Berries, apples, oranges, grapes, and pomegranates.
Lentils, chickpeas, and beans (also a protein source).
The primary source of fat in the Mediterranean diet.
Almonds, walnuts, chia seeds, and flaxseeds.
This is a great way of getting healthy fats in if you don’t feel like having olive oil with your morning meals.
Salmon, mackerel, and sardines.
The Mediterranean diet can be a delicious, heart-healthy way to achieve your bodybuilding goals. While we did add in the protein powder, the focus on whole foods and a balanced macronutrient intake is setting you up for long-term success. Yes, there are going to be tweaks to make if you decide the week-long diet plan looks good, but stay as close as possible to what’s written. If you feel you can do a better job, use our list of macronutrient breakdowns to customize your menu. Whatever you choose, this diet can help you build muscle, lose fat, and recover from your workouts. Happy eating!
Check out our full collection of meal plans!
References
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Tyler DiGiovanni
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