The Doc's Mediterranean Meal Plan


When it comes to good health, for the first time from US. News & World Report 2019, the Mediterranean diet has won gold and topped the ranks as the NO. 1 BEST DIET. It also took out the No. 1 spot for best plant-based diet, best diet for diabetes and, thankfully, the easiest diet to follow. And, luckily The Doctor’s Kitchen has officially launched a first Mediterranean meal plan which may be the closest thing to drinking from the fountain of youth.

What are the over arching health benefits in eating a Mediterranean diet?

What we eat and drink builds the foundation of our health. The Mediterranean diet is linked to good heart health, protection against diseases such as stroke, and prevention of diabetes.

There are three main health benefits:

      • FIBRE + PLANT STEROLS - The Mediterranean diet is high in fibre, which promotes healthy digestion and is believed to reduce the risk of heart disease, stroke and diabetes.
      • HEART HEALTHY FATS (omega 3 + omega 6) - They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke.
      • HELPS YOU FEEL FULLER FOR LONGER - the wholefoods used in a Mediterranean diet are high in fibre and will help you feel satisfied and on track throughout the day to help maintain your weight, health and wellbeing.

What does the Doc's Mediterranean Meal Plan consist of?

The Mediterranean diet, is abundant in plant-based foods, fish, poultry, beans, grains, and rich in monounsaturated fat from olive oil, but lower in saturated fat, meats, and dairy products, which is an ideal nutritional model for cardiovascular health.

The Doc's Mediterranean Meal Plan consists of:

  • 4-6 servings whole grain/day
    • Whole grains provide an excellent source of energy for the body (carbohydrates) along with providing plenty of fibre
  • 100g greens + 100g tomatoes + 200g other vegetables/day
    • To meet micronutrient requirements + keep you full from all the gut healthy fibre!
    • Tomatoes are high in vitamin C and assist with iron absorption
  • 2 servings fruit/day
    • For fibre, vitamins and minerals
  • 3-4 servings legumes/week
    • For extra fibre and fantastic bowel health + gut microbiome love them!
    • Iron intake
  • 1 serving raw/unsalted nuts/day
    • For heart healthy fats + fibre
  • 2-3 servings fish/week
    • For heart healthy fats and lean protein
  • 2-3 servings chicken/week
    • Lean protein
    • Iron intake
  • Up to 1 serving red meat/week
    • Reduced saturated fat intake
    • Iron intake

You can order the Doctor's approved Mediterranean meals from the Doc's Clean Eating Meal Plan without seeing a Doctor. If you would like to know whether you are at risk of cardiovascular disease or suffer from heart disease we recommend that you book in with one of our Doctors using our 'Find a Doctor' tool online.