Mediterranean Diet Meal Plan for Weight Loss | 3 Days + bonus

I’ve kept off a 50-lb weight loss for over 10 years by eating the Mediterranean way, and I’m sharing exactly why this high-fat, fiber-rich diet works—and how you can make it work you too. Link below for my FREE 3 day Meal Plan PDF and you will also receive one extra day!. In this video, you’ll learn the science behind healthy fats, fiber, and beans plus a day-by-day roadmap for real meals you can cook in under 30 minutes.

🍽️ What You’ll Get in This Video:
• Why high-fat works: Olive oil, nuts & seeds that fill you up
• Fiber power: Fruits, veggies & beans for fullness, gut health & metabolism
• Lifestyle tips: Slow meals & community for lasting results
• 4-Day Meal Plan overview:

– Day 1: Greek omelet → Greek salad → Sheet-pan chicken & veggies
– Day 2: Yogurt parfait → Leftovers → Moroccan white bean soup
– Day 3: Avocado toast → Bean stew → Sheet-pan salmon & asparagus
– Bonus Day: Get the extra day in your downloadable PDF!

🔗 Download Your FREE 4-Day Mediterranean Meal Plan PDF: https://www.mediterraneanliving.com/free-3-day-mediterranean-diet-weight-loss-meal-plan/

🍇 Level up with our 10-Week Mediterranean Weight Loss Program:

Mediterranean Living Member Portal Subscription

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• Complete meal plans & shopping lists
• Exclusive weekly recipes
• Custom meal plans for your goals
• Live cooking demos & Q&A sessions
• Expert support & a vibrant community

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🌐 Website https://www.mediterraneanliving.com

DISCLAIMER
This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

#mediterraneandiet #weightloss #mealplan #healthyeating #RD

hey everybody Bill Bradley registered dietician Today I want to talk to you about losing weight I personally have lost 50 pounds by eating the Mediterranean diet And I’ve been able to not only lose the weight but keep the weight off for over 10 years And the reason that the Mediterranean diet is so good for weight loss is because not only is it a very healthy diet not only does it have all the things in it that’s really good for losing weight but it’s also delicious So the biggest part of a successful weight loss diet is not just that you lose weight but that you’re able to keep the weight off And so with a lot of these diets out there that are super restrictive or they take out a a food like a whole food category those type of diets are the are the kind of diets that you’re not going to follow forever So a lot of people will lose weight and then they end up gaining it back because they put the food back into their diet with the Mediterranean diet Uh it’s so delicious and healthy that you’re going to keep eating this way So today I’m going to be giving you a 3-day meal plan And guess what i’m also going to give you an extra day So it’s actually a 4day meal plan Um but before we do that I just want to tell you a little bit about why the Mediterranean diet is so good for losing weight and keeping it off So first of all the Mediterranean diet has a lot of healthy fats in it and it’s actually considered a highfat diet So that might surprise a lot of you that you would actually eat fat to lose weight But really the whole idea of a low-fat diet in order to lose weight is kind of old 1970s thinking A lot of people during that time were eating lowfat or nofat diets And the surprising thing was was that they were actually gaining weight And that’s because when you take fat out of your diet you’re going to add more carbohydrates And there was a lot more processed carbohydrates a lot more processed carbohydrate diet foods coming out And so people ended up actually gaining weight and not losing weight And so with the Mediterranean diet it’s a highfat diet but it’s healthy fats like extra virgin olive oil and nuts and seeds And so the great thing is is that when you’re eating a healthy high-fat diet you get full and you stop eating Now if you were to go to like McDonald’s and have a Big Mac meal and add a couple of tablespoons of olive oil to it it’s actually would help would make you gain weight But if you’re eating a healthy Mediterranean diet with lots and lots of olive oil it fills you up and it helps you lose weight So the first thing is it’s a highfat diet The second reason that the Mediterranean diet is is really good for weight loss is because it’s packed with fruits and vegetables And fruits and vegetables have lots of fiber in it lots of moisture lots of liquid And these foods keep you hydrated and also will keep you full with the fiber And so lots of fruits and vegetables and the vegetables are often mixed in with the olive oil which makes it super delicious So even if you think you don’t like vegetables try vegetables cooked the Mediterranean way and you might be surprised and find out that you actually do love them The third reason has to do with the fruits and vegetables but it’s also that people eat in the Mediterranean a large variety of fruits and vegetables and also a lot of fermented foods And this combination creates a very healthy gut microbiome And if you have a healthy gut microbiome your metabolism is increased and it makes it easier to lose weight It also will help with your weight loss hormones and which also will make it easy for weight loss Another part of the Mediterranean diet is that you eat a lot of beans And that could be hummus it could be bean stew just just different ways of eating beans but they eat them if not every day at least every other day And beans are full of fiber and they’re full of protein They’re low in calories They uh help you digest slower so you stay full longer So eating lots of beans uh is another reason why the Mediterranean diet is so good for weight loss And now let’s talk about the 3-day meal plan Actually it’s a 4-day meal plan but we’re going to talk about three days here And then when you get the meal plan as a PDF all four days will be in there including the bonus day So let’s go through day by day and look at what a typical Mediterranean diet meal plan for weight loss looks like So breakfast on day one is a Greek omelette with zucchini and tomatoes Now you may be surprised that there are eggs in the Mediterranean diet but they definitely eat a lot of eggs there And eggs are great for weight loss because they’re high in protein They have healthy fats and they are very filling And so when you add that in with the olive oil you and the and the vegetables you’re you have like a perfect breakfast for weight loss This is more likely going to fill you up and keep you full until lunchtime Next up is lunch And for lunch we’re going to have an authentic Greek salad Now uh Greek salad has lots of vegetables lots of color feta cheese extra virgin olive oil and oregano and either uh some kind of a vinegar or lemon juice And this really is a very filling uh lunch And if you want you could have a little piece of bread with it And I think you will find that that by itself is is enough for lunch If you want you could also add some protein to it But I find that the Greek salad on its own with the feta cheese is is enough for me And again it’s very filling And for dinner we’re having sheetpan chicken with peppers and onions Now this is another meal that has a lot of color And interestingly enough they have shown that meals with a lot of color are actually helpful for weight loss especially when the color comes from vegetables For some reason that helps with how satisfied you are and it makes it less likely that you’re going to overeat So this meal you have chicken you got olive oil herbs and then you have the vegetables Again you might have some rice on the side or some pasta but this meal is super delicious and very very filling If you’re liking this video don’t forget to subscribe and make a comment below All right let’s go to day two Breakfast on day two is a yogurt parfait This uh has Greek yogurt in it which is going to have a lot of probiotics It’s also going to have healthy fat I usually tell people to have a full fat yogurt because that is going to help you stay full And then also you’re going to have almonds fruit um and a little bit of honey and cinnamon drizzled on top And it’s super delicious It’s a great way to start the morning What I like to say is that if you are trying to eat a lot of fruits and vegetables you want to try to have some of those fruits and vegetables in the morning So for this meal you’re already having at least two servings of fruit With the omelette from yesterday you are getting two to three servings of vegetables first thing in the morning So for lunch for day two we’re having leftovers of the sheetpan chicken with peppers and onions from day one And the reason for this is to cut back on the amount of prep and cooking that you have to make We always have leftovers from the day before for lunch the next day and it makes it super easy and it makes it so you have to cook a lot less And for dinner we’re having a Moroccan white bean soup Now this meal is full of flavor It has a nice broth Stews and soups are always very good for losing weight and this particular one is very very good It has uh olive oil beans vegetables and fresh herbs And fresh herbs are also really good for your digestion Anything you can do to help improve your digestion is going to help you to lose weight Okay let’s go to day three So for breakfast on day three we’re going to have an avocado toast with wilted spinach and cherry tomatoes Now this by itself is a very filling meal because avocado has a lot of healthy fat in it and that healthy fat is going to help fill you up If you wanted to add a protein to it you could put uh like a fried egg on top or you could have some cheese with it Uh any kind of a a healthy protein is going to help you feel even more full until lunchtime And for lunch of course we’re going to have the leftover white bean stew And if you wanted to have something else with that again you could have bread you could have some rice if you had made that for the day before Just a little extra grain to help fill you up One of the things uh you’ll see with this way of eating is that we’re eating less grains It’s not that we’re cutting grains out altogether It’s not that we’re saying that carbohydrates are really bad for you but for a modified Mediterranean diet we’re eating less of the grains and more healthy fats and proteins and vegetables and beans And for dinner on day three we’re having a sheetpan salmon with asparagus lemon and dill Now you’ll see that I use a lot of sheetpan meals uh when I’m when I’m cooking in general but especially when I’m doing a weight loss diet And this is because I want it to be easy I want to have as much of the meal as possible cooked on one pan so that I don’t have to do a lot of extra work and a lot of extra cleaning Now a salmon is kind of a superstar of weight loss It’s full of omega-3s It’s full of protein healthy fats It’s really really good for you Very very filling And when you’re eating it along with asparagus and lemon and dill you basically have uh a full meal or close to a full meal Again you could have some kind of a grain with it if you want but sometimes I’ll just have this and I’ll make extra asparagus Um and this is enough of a meal for me So this meal plan is just 3 days of our 10week Mediterranean diet weight loss program You can get that with our Mediterranean diet portal which is a full year of all of our programs our videos meal plans recipes shopping lists webinars all kinds of great content for one year And you can check that out below The programs all begin on Monday So if you sign up today you could start the weight loss program on Monday You could start our Mediterranean way program on Monday or our Mediterranean 30 program on Monday And as I said before this is not a 3-day meal plan but a 4-day meal plan because I gave you an extra day So when you link below to get the meal plan PDF you are actually going to get 4 days of meal plans So I hope you enjoy these Please try them out and I hope that you are super successful with your weight loss journey And as always remember to live with purpose love with abandon and eat with passion See you next time