Mediterranean Meal Plan

Welcome to the Mediterranean Lifestyle

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

The Mediterranean diet helps you lose weight, but it also helps you feel better and live longer. Recognised as one of the healthiest and most delicious ways to eat, the Mediterranean diet is easy to adhere to when you follow 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 diet is to eat like the people who live in 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 a big part of the Mediterranean lifestyle. However, we also recommend healthy lifestyle habits, which include practising 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 is 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, helping you feel fuller for longer, lowering the odds that you’ll overeat.

The weight-loss perks of the Mediterranean diet are backed by science: A 2016 study published in The Lancet found that participants who adhered to a Mediterranean diet lost more weight than those on a low-fat one. Whilst 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 adhering to a low-carb diet.

Your program is available online for 6 months

The Mediterranean Meal Plan is available to you online for 6 months. To access it, you need to sign in with your password daily. Alternatively, you could print the pdf.

For access to daily exercise routines, download the Linda Kriel Fitness App


Start with the Detox Plan - optional

Follow this Detox Plan for just one day. It is optional but I strongly recommend that you undertake the detox plan the day before you start following the Mediterranean meal plan. You could 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's time for a detox cleanse, but also for an entire re-evaluation of your lifestyle.

Please note: Pregnant ladies, and ladies 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 dietician.

Click here for the Mediterranean 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 "burns off" by using those calories/kilojoules as fuel.

When you exercise, you develop more muscle cells, which results in an increased percentage of muscle, compared with the percentage of fat.

Having a higher percentage of muscle is advantageous for weight loss because you expend more calories since muscle is metabolically active and many fat-burning enzymes are found in muscles.

For daily exercise routines, 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 Meal Plan
Click here for the Mediterranean Recipes

Motivation and planning play a big role in achieving successful weight loss and adopting new healthy habits. Try this tip:

Before you go to sleep at night, plan the next day.

  • Look at your chosen meal plan and ensure that you are familiar with what you're going to eat throughout the following day, starting with breakfast.
  • Lay out your gym clothes, and set aside time in your schedule for when you will exercise. Choose a time of day when you are most likely to stick to your plan.

Doing so ensures that you are on the journey to a new fit and fabulous YOU!

Linda Kriel


Use of Linda Kriel’s online programmes:

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

The content of the Linda Kriel programmes and meal 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.

Programmes 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 page.