The Mediterranean diet, as the name suggests, is the traditional eating method of the people along the Mediterranean Sea.

The diet of early Mediterranean inhabitants included lots of vegetables and whole grains, as well as some highly nutritious fish.

It emphasizes more on vegetables, fruits and grains, and does not advocate eating too much meat or animal products.

A variety of vegetables, fruits, and whole grains Healthy fats, such as nuts, seeds, and olive oil Moderate amounts of milk and fish Small amounts of white and red meat Small amounts of eggs Moderate amounts of red wine The Mediterranean diet contains more fat, although it is higher than the average diet

, but most of them come from monounsaturated fats, so they are also very suitable for people who need to lose weight. The Mediterranean diet pays more attention to plant-based foods than other diets.

It's also common to sometimes make up a meal with whole vegetables, whole grains, and whole legumes.

Try to avoid: Refined grains: such as white bread, white pasta and pizza containing white flour.

Refined oils: including canola oil and soybean oil.

Foods with added sugar: such as pastries, sodas, and candies.

Meats: Deli meats, hot dogs and other processed meats.

Processed or packaged foods.

Breakfast on the first day: a fried egg, whole wheat toast with tomatoes, and half an avocado.

Lunch: Two mixed salad greens with cherry tomatoes and olives, dressed with olive oil and salad vinegar.

Dinner: Whole wheat pizza with tomato sauce, grilled vegetables and low-fat cheese.

(ps: You can add some shredded chicken, ham, tuna or pine nuts to the pizza~) Breakfast the next day: 1 cup of Greek yogurt, half a cup of fruit (blueberries, raspberries or nectarines), nuts.

Lunch: Whole wheat sandwich with grilled vegetables such as eggplant, zucchini, bell peppers and onions.

Dinner: Grilled cod or salmon, seasoned with garlic and black pepper, and a baked potato.

Breakfast on Day 3: 1 cup whole wheat oats with cinnamon, dates, honey and raspberries.

Lunch: Boiled white beans with spices like bay, garlic, and cumin; salad spinach with olive oil dressing and tomatoes, cucumbers, and cheese.

Dinner: Half a bowl of whole wheat pasta with tomato sauce, olive oil and roasted vegetables, served with cheese.

Breakfast on Day 4: Two scrambled eggs with green peppers, onions and tomatoes, served with half an avocado.

Lunch: Grilled cod on whole wheat toast, plus a green salad, kale and tomatoes.

Dinner: Steamed spinach seasoned with olive oil, lemon juice, garlic powder and salt.

Breakfast on Day 5: 1 cup Greek yogurt with honey and cinnamon, served with apple slices and almonds.

Lunch: 1 cup quinoa (with bell peppers, sun-dried tomatoes and olives) + roasted green beans with avocado.

Dinner: A salad (tomatoes, cucumbers, olives, lemon juice and steamed kale) + grilled sardines.

Breakfast on Day 6: Two slices of whole wheat toast with goat cheese, served with blueberries or figs.

Lunch: Cherry tomatoes, cucumbers and greens.

A small roasted chicken breast, drizzled with olive oil and lemon juice. Dinner: Roasted vegetables, carrots, zucchini, eggplant, sweet potatoes, tomatoes, seasoned with olive oil and cumin.

Breakfast on Day 7: oats, nuts, raspberries.