Lose the Weight You've Always Wanted and Keep it Off for Good.
Our 28 day Mediterranean diet plan makes healthy Mediterranean cooking practical for everyday life. Whether you're a busy mum, working long hours, or looking for a simple way to implement the Mediterranean diet, kickstart healthy eating habits that last a lifetime.
"We loved the recipes in the free 7 day plan. They were very tasty & filling enough for my husband. Just 6 weeks after signing up for the full plan my husband lost 7 kgs."*
The only Mediterranean diet plan for the UK that fits into everyday life
Get Healthy Eating Food You'll Love
Take the first step in make the Mediterranean diet part of your everyday life with our 7 day Mediterranean diet plan.
Copyright 2018 © Medmunch. All rights reserved.
*Results may vary from person to person
Lose the Weight You've Always Wanted and Keep it Off for Good.
An Easy to Follow, No Nonsense Approach to Mediterranean Eating
Med in 28 is your go-to guide when you're starting a Mediterranean diet. Whether you need to follow a structured plan or just want to add more healthy Mediterranean recipes to your weekly cooking, Med in 28 contains everything you need to implement the Mediterranean diet efficiently into your routine — meaning you can change those eating habits for good.
Scientifically Proven as One of the Healthiest Diets on the Planet
We factor the Mediterranean diet principles into all our recipes. The Mediterranean diet has been linked with the following benefits:
Prevention and management of type 2 diabetes
Long-term weight loss
Lowering of cholesterol
Improvement of heart health
Improvements in digestive health
Join 1,000+ People Making Long Lasting Changes Eating Mediterranean
Here are some of the amazing responses we've received after our clients had finished the 28 day plan.
"My husband lost 14lbs over 6 weeks. His blood test are also much better for his diabetes"
We found all the recipes were interesting, very tasty, and filling enough for my husband. I have to say our palettes have changed and we much prefer eating this way.
Dawn Keddie
Owner at Le Cerf Rentals
"I lost a few pounds without really having to try that hard!"
I actually didn't find it difficult making changes to my diet as the food was really tasty. I've never done anything like this before and thought I'd struggle, quite the opposite.
"Menus were very tasty & easily digestible. I also lost 3lbs over the 4 weeks!"
I have found the meal plan very interesting I shall be continuing with the menus on a rotational basis although I find breakfast fills me up until dinner.
Susan Webb
Owner, Accrete Tax Consultants Ltd
About the Authors
Alex Johnson is the founder of Medmunch. He has helped hundreds of people transform their health with the Mediterranean diet by helping his clients introduce practical, simple changes into their lifestyle.
Debbie Murphy is a qualified nutritional chef having trained at Leith's School in London and Northampton College. With 10+ years working as a nutritional chef, she specialises in creating menus and dishes that are balanced for her clients.
What is the Mediterranean Diet?
The Mediterranean diet represents the dietary pattern usually consumed among the populations bordering the Mediterranean Sea in the early 1960s. These include countries such as Spain, France, Southern Italy, Morocco, Malta, Turkey, Greece and Israel. This means there isn’t one single, definitive Mediterranean diet. The Mediterranean diet brings together what each cuisine has in common rather than the differences. The Mediterranean diet is traditionally characterized by:-
• High mono-unsaturated-to saturated fat ratio, due partly to the high usage of olive oil as the main cooking ingredient.
• High consumption of fruits, vegetables, legumes, nuts and unrefined grains.
• Increased consumption of fish.
• Moderate consumption of dairy (mostly cheese and yogurt).
• Low intake of red wine, primarily during meals (optional).
• Drinking water as your principle non-alcoholic beverage.
• Limited intake of red meat and processed foods.
• Snacks made up of fruit, vegetables and unsalted nuts.
• Regular physical activity.
• Sharing meals with other people and enjoying life.
What's Included in the Mediterranean Diet?
Fruit & Vegetables
Fruit and vegetables are high in
vitamins, minerals and fibre. Traditionally Greek residents ate on
average nine servings. Tinned, dried
and frozen fruit or vegetables can all
play an important part in the diet.
They are high in fibre, antioxidants
and vitamins.
Cereals & Grains
Cereals and grains should be
wholegrain. This includes
foods such as wholemeal bread,
brown rice or pasta. Grains are made
up of a germ, endosperm and bran.
These are important sources of fibre,
potassium and magnesium. Refining
grains removes a lot of the vitamins, minerals and fibre.
Oily Fish
Oily fish should be eaten at least
twice a week. They are high in many
nutrients that most people aren’t
getting enough of, including vitamin
A, D and Omega-3 fatty acids, which
are found in oily fish.
Omega-3 fatty acids may reduce the
risk of heart disease. White fish is a good source of protein & is low in saturated fats.
Legumes
Legumes are a type of vegetable that grows from a pod. Well-known legumes include peas, beans, chickpeas, lentils and peanuts. They form quite an important part of the Mediterranean Diet and are a useful base for soups and stews. They provide protein, carbohydrate, fibre and vitamins.
Olive Oil
The Mediterranean diet features olive
oil as the primary source of fat. It provides monounsaturated fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats. “Extra-virgin” olive oils — the least processed forms — also contain the highest levels of the protective plant compounds that provide antioxidant
effects.
Nuts & Seeds
Nuts such as almonds, walnuts and cashews and also seeds such as pumpkin, sunflower and sesame, provide protein, fibre, vitamins and minerals. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is unsaturated fat. Because nuts are high in calories, they should not be eaten in large amounts if you’re looking to lose weight.
Poultry
Chicken, turkey and other poultry are high in protein, vitamins & minerals. It is best to remove the skin & visible fat. When white meat is served in processed foods like pies, burgers and fried chicken it is usually higher in animal fat and is not healthy. A chicken’s nutrient profile is often affected by its diet. Pasture-raised chickens have higher antioxidant and omega-3 levels, so buy organic & free-range where budget permits.
Red Wine
The Mediterranean diet traditionally allows moderate amounts of red wine. Current health guidelines for men and women recommend no more than two small glasses of wine daily, preferably with a couple of alcohol-free days during the week. Although red wine has been linked to some health benefits as it contains antioxidants and anti-inflammatory chemicals, none are worthy of encouraging alcohol consumption.
Dairy
Dairy is an important part of the Mediterranean diet. They should not be consumed in the same amounts as the whole grain, vegetable, fruit and nut categories. Dairy products contain protein, vitamins A and B12 and calcium. However, some are also high in saturated fat. Choosing lower-fat cheeses such as feta rather will reduce your saturated fat intake.
Sweets & Deserts
The Mediterranean diet doesn’t deprive you of sweets and desserts. However, try to keep portion sizes small and savour the taste instead, keeping them for occasional treats. Don’t gorge! Most sweets and desserts contain lots of sugar — a major contributor to type 2 diabetes and tooth decay. They often contain high levels of saturated fat as well.
Red Meat
Red meat such as beef, pork or lamb is eaten in smaller quantities in the Mediterranean Diet than in typical Western diets. Meat does contain high amounts of protein, vitamins and minerals (especially iron) but tends to be higher in fat (particularly saturated fat) compared with poultry. There is no need to eliminate red meat completely and it can form part of a healthy diet. However, try to keep it as a treat and limit to one meal per week.
Exercise
Regular exercise strengthens the cardiovascular system, builds muscle and burns extra calories. As a general goal, aim for at least 30 minutes of moderate physical activity most days of the week (5+ times/week). This can include activities such as brisk walking, swimming, mowing the lawn etc or 75+ minutes (2-3 times/week) of vigorous aerobic activity.
Whether you're cooking for the family or busy working, you won't need much time in the kitchen. Includes quick 10-minute breakfasts, packable lunches, 30 minute evening meals and delicious snacks.
Cook Tasty Mediterranean Meals Quickly
Many cookbooks use exotic ingredients & recipes that look great but aren't easy to source. The Medmunch plan uses everyday ingredients you'll find in your local supermarket.
Find All Ingredients in Your Local Supermarket
By using common ingredients and reducing waste, you can follow the plan for about £25-£30 per person, per week in your middle of the road supermarket like Tesco.
Follow the Plan on a Family-Friendly Budget
Americanised cookbooks can be a pain to use, especially if you don't have the conversions on-hand. You won't find any Americanised measurements like cups.
Prepare Recipes in British Measurements
Although the Mediterranean diet emphasises healthy eating choices, tracking calories is important. Meal plans contain between 1500 - 1800 calories per day including snacks.
Stop Worrying About Counting Calories
Knowing the nutritional composition in each recipe gives you confidence in what you're eating and help you make informed eating choices long into the future.
Know the Nutritional Value of Each Recipe
Now
£19
Everything you need to start a Mediterranean diet
The 28 day plan contains everything you need to start and continue the diet forever — all tailored to the UK supermarkets.
No obligations & no credit card required.
100+ tasty Mediterranean recipes (most take 30 minutes or less)
Weekly meal plans
Shopping lists tailored to the UK supermarkets (from Tesco to Aldi)
Comprehensive Mediterranean diet eating guidance
Tailored portion sizes
24/7 email support
Most diet plans are time-consuming and unrealistic for cooking midweek. The Medmunch plan is easy to fit into everyday life, no matter what your situation is.
No obligations & no credit card required.
No obligations & no credit card required.
Join 2,000+ people transforming their weight & health eating Mediterranean
Over the past 2 years, we’ve helped hundreds of clients start a Mediterranean diet, get healthy and lose the weight they've always wanted. Lasting changes come from proven, research-driven dietary changes, not fad diets.
Sue, 58, lost 32lbs in 4 months*
Claire, 32, lost 17lbs in 3 months*
Zoe, 45, lost 22lbs in 3 months*
Sue, 62, lost 22lbs in 4 months*
Zoe, 45, lost 22lbs in 3 months*
Claire, 32, lost 17lbs in 3 months*
*Results may vary from person to person
I found the plan very interesting and lost 3lbs over a month. Your menus are very tasty and easily digestible. I’ll certainly be continuing with the recipes and menus on a rotational basis.
*Results may vary from person to person
Have any questions? Call us:
02921 256 666