Fasting Foods: Meal Plan for Mediterranean Diet

• Whole Grains: Quinoa, whole grain bread, and brown rice for lasting energy.
• Protein-Rich Foods: Fish, chicken, legumes, and eggs to keep you full and satisfied.
• Healthy Fats: Olive oil, nuts, and avocados to promote satiety.
• Fruits and Vegetables: A wide variety for essential vitamins and minerals.
• Fiber-Rich Foods: To aid digestion and prevent hunger pangs.
• Hydration: Plenty of water, herbal teas, and if desired, black coffee.
• Moderate Dairy: Greek yogurt and cheeses for calcium and protein.
• Herbs and Spices: For flavor without adding excessive calories.

• High-Sugar Foods: Avoid sweets and sugary desserts that can cause energy spikes.
• Refined Carbohydrates: White bread and pasta, which offer less nutritional value.
• Processed Snacks: Chips and crackers that are high in salt and low in nutrients.
• Fried Foods: High in unhealthy fats.
• High-Fat Meats: Such as fatty cuts of beef and pork.
• Alcohol: Can be high in calories and disrupt fasting benefits.
• Sugary Beverages: Soda and sweetened drinks.
• Heavy Cream Sauces: Opt for tomato-based or vegetable sauces instead.

The Intermittent Fasting meal plan for the Mediterranean diet combines the healthful components of Mediterranean cuisine with intermittent fasting. This plan includes eating periods filled with fruits, vegetables, whole grains, lean proteins, and healthy fats, particularly olive oil. The fasting periods help regulate calorie intake, while the Mediterranean diet provides nutrient-rich, heart-healthy foods. This combination supports weight management and overall health, making it an effective approach for those looking to enjoy the benefits of both dietary styles.

An intermittent fasting meal plan for the Mediterranean diet can include these substitutions for variety:

• For a protein boost, try edamame instead of chickpeas in salads.
• Replace whole grain pasta with spaghetti squash for a lower-carb option.
• Enhance your meals with watercress instead of mixed greens for a peppery flavor.
• Use tahini instead of hummus for a different taste and texture.
• Consider almond flour instead of regular flour in baking for a nutty flavor.

Mixed greens, tomatoes, and cucumbers are staples for an intermittent fasting diet and can be more affordable when bought in bulk or in season. Olives, feta cheese, and olive oil are essential for a Mediterranean flavor and can be more economical when purchased in larger quantities. Almonds, assorted fruits, and salmon fillet are also cost-effective when bought in bulk. Consider making your own hummus and whole grain pasta dishes to save money.