What 78 Grams of Fat Looks Like (Mediterranean Diet)

Danielle Omar
by Danielle Omar
Share it:

Known for reducing risk factors for cardiovascular disease and boosting longevity, the Mediterranean diet is a plant-based eating style that centers around whole foods (fruits, veggies, whole grains and beans) and moderate amounts of dairy, poultry and eggs. It also places a large emphasis on heart-healthy fats like olive oil, nuts and omega-3 rich fish.

If you want to give it a go, and you’re trying to stay within a specific calorie range for weight loss, it’s best to have a plan in place. This is where macros play an important role. You can use an app like MyFitnessPal to first choose your calorie level and then select how many calories you want to come from fat, protein and carbs. If you’re not sure where to start, consider working with a registered dietitian.

With 40% of calories coming from fat, this Mediterranean-inspired 1,800-calorie meal plan emphasizes heart healthy mono- and poly-unsaturated fats, while incorporating lean proteins and high-fiber carbohydrates to help keep you full and support overall health.

BREAKFAST

Mediterranean

MORNING SNACK

LUNCH

Mediterranean

EVENING SNACK

DINNER

Mediterranean

DESSERT

About the Author

Danielle Omar
Danielle Omar

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.

Related

Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

Great!

Click the 'Allow' Button Above

Awesome!

You're all set.

You’re taking control of your fitness and wellness journey, so take control of your data, too. Learn more about your rights and options. Or click here to opt-out of certain cookies.