Mediterranean Diet Plan

Welcome to the Mediterranean Lifestyle

I am so proud of you for taking the first steps to a healthier, fitter, and happier YOU!

Not only do you lose weight on the Mediterranean diet but it also helps you feel better and live longer!
Recognized as one of the healthiest and most delicious ways to eat, the Mediterranean diet is easy to follow with this 21-day meal plan.

The Mediterranean diet has been ranked as the number one diet in 2018 and 2019 by U.S. News and World Report.
The core concept behind this healthy diet is to eat like the people who live on the Mediterranean, by filling your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes, fish and other lean protein. What you put on your plate is part of the lifestyle. We also emphasise healthy lifestyle habits, which include practicing mindful eating, getting your daily dose of exercise, reducing stress as much as possible, and getting enough sleep.

Eating fresh and whole foods can lead to weight loss, since you’re no longer relying on packaged food that are often laden in sugar, sodium, and unhealthy sources of fat. Consuming a variety of plant-based proteins and complex whole-grain carbs, keeps your blood sugar stable and helps you feel fuller for longer, lowering the odds that you’ll overeat.

The weight-loss perks of the Mediterranean diet are also backed by science: A 2016 study published in the The Lancet found that participants who went on a Mediterranean diet lost more weight than those on a low-fat one, while a 2015 study published in The American Journal of Medicine found that the Mediterranean diet is just as effective for long-term weight loss as going low carb.

Your program is available online for 6 months

The Mediterranean Plan is an internet program. You have to sign in everyday with your password.
Your meal plans are in pdf format and can be printed . The three week program will be available to you online for 6 months.

For daily full exercise programs, download the Linda Kriel Fitness App


Start with the Detox Plan - optional

Many people dislike detoxing, or do not manage to persevere with a detox plan. Follow this Detox Plan only for one day. It is optional but I strongly recommend that you undertake the detox plan on the day before you start the Mediterranean meal plan. You can also do the detox once a month, or every second or third month thereafter. Learn to listen to your body. If your skin or hair has become dull, or if you wake up tired in the morning, then it is not only time for a cleanse but also for an entire re-evaluation of your lifestyle.

Please note: Pregnant ladies, and people with chronic illnesses such as diabetes, hypoglycaemia, heart conditions, gout, and so on, should rather not follow the Detox Plan, or should do so under the supervision of their doctor.

Click Here for the Detox Plan

Read the Guidelines for the Mediterranean diet

Make sure to study the guidelines, and refer back to them often if you are unsure of anything.

If you have any allergies or problems with certain foods in this eating plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician.

Click here for the Guidelines


Regular exercise is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight. Physical activity increases the amount of fat  your body uses as fuel (burn off) in other words calories (kilojoules).

When you exercise your muscle percentage increases. Muscle is metabolically active. Many fat-burning enzymes are found in muscles. More muscle means you expend more calories.

For full daily exercise programs, download the Linda Kriel Fitness App
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Click here for the Detox Plan
Click here for the Guidelines
Click here for the Mediterranean Eating Plan
Click here for the Recipes

Motivation and planning plays a big role in achieving successful weight loss and adopting new healthy habits. Before you go to sleep at night, plan the next day: look at you menus and ensure that you know what you're going to eat. Lay out your gym clothes and plan the time you will exercise.

You are on the journey to a new fit and fabulous YOU!

Linda Kriel


Use of Linda Kriel’s online programs:

Linda Kriel retains the copyright to all information in this program and no part of this program may be distributed in any way or form.

The content of the Linda Kriel programs and eating plans are strictly for information purposes and not for the  treatment of  health-related conditions. If you are aged over 60, or if you have any health-related problems, or if you are uncertain whether you may follow the diet or  do exercises, first discuss this with your doctor.

Program followed at own risk. Linda Kriel will not be held responsible for any injuries or ill effects. We do not guarantee that you will lose any weight by reading the program. Your results are directly related to your participation and the application of the knowledge you acquire.

No adaptations will be made privately to the eating plan. If you have allergies or are diabetic and you are unsure whether the eating plan is suitable for you, discuss this with your doctor or dietician. You are welcome to ask Linda and the team questions on the website or Facebook.