Does The Mediterranean Diet Work? I’ve Tried It for 15 Days to Let You Know 

The Mediterranean Diet is a type of diet (in terms of food choice) that I'd been wanting to try.  

A lot of studies say that it’s good for health and very sustainable, so I found my eyes light up when I stumbled upon this 30 day Mediterranean diet plan by Kimberly Clark. 

Actually, my goal wasn’t to lose weight—I simply wanted to try the food and see if the weight loss properties actually work. It's an added benefit, you see. 

And as the title says, I’ve tried the custom Mediterranean diet for 15 days.

Just a little heads-up: I did lose weight (2.1 kilograms or 4.63 pounds to be precise) within 15 days doing this program.

How did my experience go? Just scroll down


The Mediterranean Diet access page





The Mediterranean diet: eating a la the Mediterranean people 

If you’re not from the Mediterranean part of the world like me, you may not be familiar with this diet.  

According to the program, The Mediterranean Diet comes from the warmer parts of Europe like Greece, Southern France, and Italy. 

The diet was once considered a poor man’s diet, but it evolved to be known as a healthy type of diet that has increased lifespans. 

Even though this diet involves a lot of olive oil, some cheese, and wine, the Mediterranean diet has a lot of benefits for relatively healthy people. 

Per the program, those eating this diet are less likely to suffer from heart disease, diabetes, Alzheimer’s disease, high cholesterol, and many more. 

Many people have adapted this way of eating because the food is delicious, affordable, convenient, a bit indulgent, but still healthy. 

Sometimes, a type of diet prevents you from social activities. But not The Mediterranean Diet, because the things we eat here are available in restaurants. 

Olive oil in this Mediterranean diet 30 day meal plan is always present—almost every recipe I tried needed it.

Olive oil is fat, that’s true—but it’s the healthy kind. As for red wine, it’s healthy as long as it’s in moderation. 

Same goes with cheese. The kind used in this diet is usually strong flavored cheese like parmesan.  

I mean, the Italian love their Parmigiano-Reggiano, don’t they? Probably because of this particular reason: indulgent, but not too bad for your overall health. 

In my opinion, I think it’s quite refreshing to see a diet program that allows you to be a bit epicurean.  

Which brings me to my next topic. 


Balanced, well-rounded 30 day Mediterranean diet 

Different from a type of diet like Keto or Paleo, the Mediterranean diet doesn’t diminish or cut a certain food group. 

It includes everything from the usual carbs (even wheat), veggies, protein, and fat. This custom Mediterranean diet also doesn’t shy away from honey. 

The Mediterranean program does ask us to avoid fatty red meat or processed foods because of the amount of saturated fats. 

But it’s not giving us a hard time when we absolutely don’t have any other choice. 

Thus, you can still have fun, not think too much when you want to eat out with your friends, family, or colleagues.  

This 30 day Mediterranean diet is guiding you to have a more long-term approach to weight loss, as opposed to the quick one. 

In its introduction book, the Mediterranean diet program says that it doesn’t count calories—in fact, there’s quite a lot of calories in some menus. 

Although, the calories are good, meaning that the food you consume is very nutritious. 

Even though The Mediterranean Diet will make you lose weight albeit slowly, the main goal of this program is to lead you to overall good health. 

Balanced, healthy diet will eventually decrease your weight, especially if you’re used to eating processed, sugary foods. 

Also, what’s interesting about this program is that your whole family can join your weight loss program without missing anything out in life. 

This is going to make it easier for us to stick to this program. 

Of course, that’s different from restrictive diet like gluten-free, when it’s only ourselves who do it most of the time since the rest of the family’s not on board. 





Okay, here’s the deal.  

In the homepage of The Mediterranean Diet plan, it’s said that the author is Kimberly Clark, a nutritionist and health advisor. 


The Mediterranean Diet author


If you go to the homepage, the first thing you’ll read is Clark’s story. 

Her story is really relatable to people who are now overweight or are trying to lose weight. 

After reading all that we can’t help but feel sorry for her past self and proud of her achievements today. 

But then that’s it. There's no more photograph of her, no more personal testimonies directed to Clark, none.  

I googled her trying to find information to no avail. Who is this woman? I mean, is she even real? 

So, I only know that Kimberly Clark is the author of this Mediterranean diet 30 day meal plan. But that’s it. Nothing else. 

Maybe she doesn’t think that including her information is relevant to this custom Mediterranean diet, but I personally think we need it. 

Could she be just a person compiling online information and turn it into digital books? Is her recommendation legit? We don’t know. 

Although, maybe the information is there, it’s just that I haven’t looked hard enough, I dunno.  

This may not be something major for you, though. Just something to keep in mind. 


Mediterranean diet 30 day meal plan: how it works 

I mention custom because you can adjust this 30 day Mediterranean diet according to your lifestyle, aka low carb, gluten free, vegan, etc. 

So first, you’re gonna head to the program’s official website to do the quiz which you can access HERE 


The Mediterranean Diet quiz


You're gonna be asked about your daily activity, measurements, how many times you usually eat, and food preference among other things. 

Then, you need to put your name and email in order to get the assessment.  

And once you’ve purchased the Mediterranean diet program, you get an access to the recipes, the plans, and a lot of really good stuff. 

If you have a certain lifestyle like full dairy-free, you can adjust the choice and the recipe book will change accordingly. 

Then you can just begin the program and start cooking! 


The Mediterranean Diet choice of diet


Oh, I forgot to mention that while you can eat out, most of the food you eat is homecooked.  

Should you have zero cooking experience, you may want to learn a bit before jumping right into the Mediterranean diet 30 day meal plan. 

Or you can simply ask your parents/siblings to do it for you. If you’re in a rush, that is. 

There's also BMI or BMR calculator available in the website if you need to track your calories. 



Once again, tracking or counting calories doesn’t really matter in this custom Mediterranean diet, but you can do it if you want to. 

Speaking of which, you also don’t have to exercise. You can, but it’s not a necessity. 


What do you get with the Mediterranean diet? 

The 30 day Mediterranean diet program is worth the money you’re spending. And I'm not saying that just to attract you. 

I'll just be frank: it costs $37. I know, some of you may be saying “Well that’s a lot—I know some diet program that costs way less!” 


The Mediterranean Diet price


Please hear me out. It may be a tad pricier than other programs, but the things you get are more than 5. Oh yes.  

Before I go on further, you’ll have a 60-day money back guarantee with this program. 

The Mediterranean Diet money-back guarantee

Every time you think you dislike this custom Mediterranean diet or you don’t see any improvement with your life or health within 60 days after your purchase, just send them an email and you’ll get a full refund, no questions asked. 

So it may be a teeny bit expensive, but it’s totally risk free and you’ll get so many things that I'm going to elaborate below. 


Bonuses, bonuses 


The Mediterranean Diet bonuses


I'll list down the benefits I like from the Mediterranean diet. 

First, you’ll get two recipe books. One is the official Mediterranean diet 30 day meal plan, the other one is another recipe book.  

This may sound standard, but the two books are adaptable, suitable for your current lifestyle. If you want vegan food, they both adjust. 

The Mediterranean Diet bonus

Second, you get a beach body program book—a thorough guide to get a beach body within 30 days including the workout—and fast food options book. 

I personally don’t recommend doing the beach body program directly and wait until you’re used to eating less or fasting. 

The fast food options, though, thumbs up. The book doesn’t want us to just eat the salad every time we go to well-known fast food chain like Wendy’s. 

The Mediterranean Diet bonus

Third, you’ll get a 30-day weight loss journal to track your progress. If you can draw/write on the pdf, that’s great, but if you can’t then just print it out. 

Other than that, you’ll also get an access to The Mediterranean Diet Facebook accountability group; provided you have a Facebook account.  

I don’t, but it’s worth mentioning because I understand that some people need this type of community. 

There are some more bonuses other than the ones I mentioned. Even though I personally think they’re not relevant to me, they may be for you. 



Oh and as I mentioned, there’s an integrated BMI as well as BMR calculator AND exercise calories calculator plus food calorie checker. 







There's actually no FAQ section in The Mediterranean Diet's official page, so I'll give you questions and answers I could find form the introduction book.


Is the Mediterranean Diet lifestyle for me?

if you’re someone who doesn’t really like Mediterranean foods, then this one
might be tricky. Ultimately, it’s very important to make sure the diet is one you can and want to stick to.

And likewise, if you can’t commit to cooking or hate spending time in the kitchen. We look at how to make The Mediterranean Diet easier to stick to, but it is still going to involve more cooking that you might be used to!


Does the Mediterranean diet prevent a huge number of illnesses?

What’s certainly true though, is that The Mediterranean Diet can prevent heart disease as well as a broad range of other health problems. It can improve your energy, your mood, and your overall health and is generally just an incredibly healthy diet to stick to.*

So why is all this the case? Simple: because The Mediterranean Diet is packed with nutrients from an abundance of natural and unprocessed whole foods such as fruits, vegetables, legumes, and whole-grains. This is where the real power of this diet comes in.


What's the best workout for this diet?

Unfortunately, there is no ‘set’ exercise regime for The Mediterranean Diet. But with that being said, it is definitely a good idea to exercise and eat well if you want to enjoy the very best health.

If you exercise on top of this, you will be able to burn more calories and, at the same time, make use of those nutrients in strengthening your muscles and improving your energy efficiency.

Don’t think you can get a good workout in 10 minutes? You would be wrong! In fact, it’s possible to get a very good workout in just 4 minutes!


Can I eat fat, red wine, and cheese?

A small glass of red wine with dinner on a semiregular basis will likely do some good. But don’t overindulge! As mentioned, alcohol is high in calories,
which can quickly add up and prevent weight loss if not considered.

It is a myth that saturated fats are good for you, but that does not mean you have to cut them out entirely! The American Heart Association says that people can have between 5% and 6% of their calories coming from saturated fats, so red meat or low-fat dairy once in a while is totally fine. Just remember to include an abundance of nuts, seeds, plant oils, and fatty fish to counteract their possible harmful effects.

Choose strong flavored cheese (so that you want to use less) such as Parmesan or choose low- fat or fat- free versions.


Others' experience with the 30 day Mediterranean diet 



I honestly thought I could easily find honest reviews about this 30 day Mediterranean diet online, but I was wrong.  

There are virtually zero blog reviews that really tells you about this program and their experience with it.  

Every site I visited only talks about the information included in the book/review without giving personal experience at all. 

Some even straight up copy-pastes

However, a lot of health experts and doctors vouch for the Mediterranean diet in general way, especially for those looking for a balanced diet. 

For example, Harvard’s School of Public Health stated that the Mediterranean diet gives us “a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging.” 

This journal from Insider didn’t use this particular Mediterranean diet 30 day meal plan, but it gives you a glimpse of how others experience it. 

Additionally, you can read more about it on Healthline 

So even though I could find no honest reviews about this custom Mediterranean diet, you can do your own research and see if it suits you. 


My 15-day experience with the custom Mediterranean diet 

After I looked at the things I need to buy (grocery list), I found myself saying, Oh dear, this is gonna cost a lot. 

I know that the book says it’s affordable. And it is. If you live in the Mediterranean area itself or maybe the western part of the world. 

Well I’m from Southeast Asia. And not from a big, well-developed country. 

Many of the recipes here call for low-fat mozzarella, yogurt, ricotta, cream cheese, and milk. 

Apart from low-fat milk, all those low-fat dairy products are not widely available here. Even if I can find one, they’re super expensive. 

And I mean, olive oil is not that cheap either here. The beans I needed are also pricey. 

Simply put, I had to substitute a lot and had hoped that it wouldn’t change the taste or effect. 




What I did 

So, all those inaccessible low-fat dairy products—I substituted them all. 

The creamy stuff I replaced with Greek yogurt (that doesn’t have added sugar) and I chose processed semi-mozzarella cheese. 

I know it’s processed, but when I compared it with real mozzarella, the saturated fat content is lower. I did what I had to do. 

Then, I only got red kidney beans and chickpeas because those are the ones within my budget. I used them all in recipes that call for beans. 

Some recipes also call for olives—they're not cheap here so I omitted them. 

Additionally, I ate the same food more than once because the recipes’ serving size (some are for 4 people). 

Red wine vinegar is actually a bit cheaper online here, but I just didn’t have the need for it. I rarely cook with it as well. 

What I got at home is balsamic, so I used both extra virgin olive oil and balsamic vinegar for all salad dressings. 

Oh, I also used extra virgin olive oil for cooking chicken and toasting my not-so-whole wheat bread. 

There's no real whole wheat bread here—healthy breads are not cheap, so when I had to have that, I ate the ones available find nearby. 

And macadamia nuts? That's one of the snacks? Let me tell you, 150gr of those cost $6.65 and that is considered absolutely not cheap in my country. 

Moreover, baby spinach is expensive here, so whenever there’s a salad menu that needs it, I went with lettuce. 

If it’s cooked, then I'd simply use local ‘spinach’ (Chinese amaranth)—I read that it’s not good for health when consumed raw so I always cook it. 

That said, I planned my daily food—I wanted to replace the ingredients, and not spend too much money on them. Plus, I wanted to cook simple meals.  

There are actually more ingredients I substituted, but I’ll tell you as we go along. 


The start 

Only now I realized that I should’ve also had measured myself so that you’ll see change not only from scales, but ah well. 



I actually gained almost a kilo after taking the test, so I'm just gonna say that my starting weight was 50.9. 

My initial target in the test was 47 (I had to fill that in, so I carelessly wrote that—my goal wasn’t to lose weight in the first place). 

Theoretically, The Mediterranean Diet is supposed to help me lose about 4 kilos in one month and 2 kilos in 15 days. 

Per the custom Mediterranean diet program, the recommended number of calories I should take was around 1400 to 1500. If I want to count calories, that is. 

Now, I usually do intermittent fasting (IF) on most days. I do cheat days on weekends, but most of the time, I still fast intermittently. 

When I did this 30 day Mediterranean diet with IF, I’m pretty sure I didn’t go over the recommended intake.  

Alas, I'm not perfect and I failed on some days (more on that later)

The Mediterranean diet 30 day meal plan doesn’t discourage us from fasting. The book says that it may help us losing weight faster. 

Additionally, the Mediterranean diet program encourages me to exercise moderately for 1 hour, so that’s what I did.  

Up until now I have no idea of what’s considered moderate or vigorous. I chose mat-only pilates or beginner/intermediate calisthenics. 


According to The Mediterranean Diet's activity chart, one hour pilates burns about 160 calories.


Day 1 – 7 



I must say that the Mediterranean diet started with a bang or sorts.  

This week (let’s just call this a week), I ate mostly really yummy food—healthy, clean recipes that I didn’t know would taste good. 

All salmon recipe got substituted with canned tuna (because salmon ain’t cheap here), but it still turned out good. 

It's this soup. ugh.

There's something I didn’t like, which is a kind of a soup with sweet potatoes.  

Sweet potatoes are usually used for desserts in my area, so I found it absolutely weird

Since there’s no turnip here, I replaced a mashed turnip recipe with daikon radish.  

It actually smelled good, but the daikon was bitter ugh. Thankfully, the grilled chicken helped minimize the bitterness a lot. 

But I loved the sautéed mushroom with fish and the overnight oats. I think they’re great. 

overnight oats that I loved

Actually, the yogurt with ‘granola’ wasn’t that bad, it’s just that plain yogurt without anything to sweeten things up tasted a bit meh. 

Even the apples didn’t help. I found myself having to endure the yogurt. Maybe I should’ve added stevia to it. 

Although, I don’t know if it’s actually allowed to add sweetener, even if it’s supposedly zero calories. 

By the end of day 7, I weighed myself. I lost 1.2 kilos within 7 days!*  Considering I ate pretty clean all the time, I thought this was bound to happen.

Before starting the Mediterranean Diet, I ate really fatty foods, so I was a bit glad that my weight went down.*





Day 8 – 15 


The Mediterranean Diet breakfast recipe

This one actually tastes pretty good, just a bit of a weird texture and not that sweet for my taste


Honestly, I was really excited with week 2 because I planned yummy-sounding/looking breakfasts like pancakes and chocolate overnight oats. 

Though I found that I dislike some of them

For example, the French toast. I don’t like cinnamon and I never put it when there’s any recipes calling for this particular spice. 

my eggy french toast

But it tasted soo eggy that I had to force myself to eat it. It looks unappealing because I dipped the bread a bit too long. Maybe that’s why it's eggy. 

And the next time I made another toast, I simply skipped the egg and such and replaced the protein with almonds. 

The chocolate overnight oats was yummy…minus the sunflower seeds. I dislike ‘em.  

Truthfully, I found the recipe and taste interesting in a good way, but the sunflower seeds got in the way.  

First week’s overnight oats was way, way better.  

The pancakes were okay, I ground my rolled oats (not too fine) to make oat flour so the texture was a bit weird. They just weren’t sweet enough for me. 

There was a leftover, so a day after day 15th, I added stevia to the batter and it turned out a lot more delicious. 

One recipe I really love from week 2 is the roasted squash + pan-grilled fish! 

I've never had roast squash before and asked myself where have I been. It's so good! It's way better than sweet potatoes, in my opinion. 



Failing…sort of 

On week 2, I was not in my house most of the time and was pretty busy. 

I knew I couldn't cook complicated recipes, so I really kept it simple or I'd repeat old recipes.  

I repeated the mashed turnip but added fish instead

This wasn’t the failure. It was when I wasn’t at home until night time. 

So for 3 days, I ate out. On the first fail day, I ate gyudon. I realized that it was rice, red meat, without healthy veggies.  

After, I ate bananas and apples so that I could feel like I still ate clean. 

The second fail day, I ate salad and fried chicken with rice. The latter wasn’t clean but ya know, at least I ate salad. 

Now, the third day… it was a total failure. I was really stressed out that day, and I couldn’t cook at all.  

I ended up eating 3 large donuts, ate fried chicken, and drank bubble tea. Like I said, not a successful day of diet


Other recipes? 

I can safely say that the salads are always good. My favorite dressing is the one with red wine vinegar and garlic (although I used balsamic vinegar). 

the taco salad was pretty good!

Particularly, I liked the beef taco and grilled chicken salad. They're the best salads I've tried during my 15-day journey. 

Although, I didn’t use lean ground beef and didn’t read the recipe well so I ended up eating beef for 2 servings. My bad. 

Other than the salads, the omelets are also ‘safe’: they’re never bad. But they’re omelets—I don’t think you can expect anything more. 

So if you want to play it safe, just plan your meals ahead and choose more salad/omelet recipes, IMHO.

Here are the rest of the recipes I tried:



What I think about this 30 day Mediterranean diet 

Despite having some recipes I didn’t really like; I actually have more positive sentiment towards the Mediterranean diet. 

Other than the visible result, which I'll show you in the next section, I have more good things to say about this Mediterranean diet 30 day meal plan. 

I'll start from the stuffs I like. 



  • The Mediterranean Diet utilizes leftovers very well. I like the fact that they acknowledge how not many people can always finish a meal.
  • Also, everybody in the family can enjoy the food, because I honestly think they’re good and fulfilling. Besides, dinner recipes are usually for 4 servings.
  • The snacks are creative, not just yogurt and fruits all the time. Doing this custom Mediterranean diet doesn’t get boring.
  • It doesn’t cut or drastically reduce a certain food group unless you want to. The standard recipe book(s) are very balanced, which is good.
    This is coming from a Keto sympathizer. I don’t dismiss the idea of a well-rounded diet.
  • Even though this recipe book lacks added sugar (from honey/table sugar), some breakfast/dessert-ish recipes are still pretty good. Not too bland. 
    So if you also wanna reduce or perhaps cut added sugar, this can help you achieve that.
  • 30 day Mediterranean diet may seem too long, but I appreciate that this program wants us to have a sustainable, healthy diet.
    After understanding a bit more about how our body works now, I don’t really fancy the idea of crash dieting and focus more on long-term approach.
  • I get to experience (at least closely) how the Mediterran diet tastes like.
    Trying out new tastes and flavors was exciting and I was happy with some of the recipes—like how I turned out to really like roasted squash.
  • Also, I love how complete this program is! Not only we get to have custom Mediterranan diet, there are bonuses aplenty. And all with $37.
  • I also love how customizable it is so you can adjust the diet with your preference, conditions, and needs.
    humbs up for the effort and work to make this Mediterranean diet accessible to others who don’t eat standard diet. 


Dislikes (or things that, to me, need improvement) 

  • I'm a metric user so here goes: no added conversions!

    Sometimes I don’t know if I ate a bit too much for one serving or not because of the Mediterranean diet’s imperial units.
  • The ingredients needed in the recipes are either not widely available in where I live or too expensive to be a long-term thing.
    One of the benefits of this diet, according to the Mediterranean diet 30 day meal plan, is that it’s affordable. Heck nah. Not for me.
    I mean, I’m pretty sure I can eat healthily a la the custom Mediterranean diet with local ingredients—minus the red wine.
  • To me, basically this diet is all about home cooked meals, less saturated fat, less sugar, healthy carbs, and unprocessed food.
    So any type of food actually can help you have a healthy lifestyle and maybe weight loss, not only the Mediterranean diet.
    Of course, nothing beats olive oil’s properties but I can simply reduce the oil, use non-stick pan and such.
  • Also, something bugs me a bit. The book wants us to use low-fat dairy products.
    Personally, I don’t think people in the Mediterranean area use those. This one’s not exactly a dislike, but just a peeve or something.
  • The 30 day Mediterranean diet recipe book isn’t too detailed in the directions.
    I know how to cook so it’s not too much of a problem, but for those who never cook before, it can be a problem.
  • This custom Mediterranean diet lacks information about the author so we don’t know if her suggestions are legit or not.
    On that note, the Mediterranean diet is a really common diet, so we can do our own research and make our own meal plans.
    What if this program is merely a compilation?
    My suggestion is to provide more info about the author.


Result after doing the Mediterranean diet for 15 days 

Alright, moment of truth. How did it go for me after only 15 days doing the supposedly 30 day Mediterranean diet? Plus the 3 fail days?

Well, I lost 2,1 kilos. My initial weight was 50.9 and it went down to 48.8!



It was a bit surprising because I failed for 3 days. But I managed to lose weight after all.*

Though remember that I did both IF and the recommended one-hour moderate exercise. 

I didn’t measure myself, but by looking at the comparison between first day and last day, you can see that I'm leaner. 



Long story short, I’m happy with the result. I didn’t exactly want to lose weight, but the Mediterranean diet made me leaner.*

And it showed that even though I did it for 15 days, I still managed to lose weight (albeit on my own ways).* 

I'm also happy that I ate mostly good, healthy food during my little ‘experiment’. 

Good food, good results! 




Trying out Mediterranean diet 30 day meal plan?  

So, should you try The Mediterranean Diet? YES. It's a hard yes from me.  

Knowing that I managed to lose weight and visibly got leaner*, and the fact that I had good food without starving, of course I'd recommend it. 

I'll elaborate why I suggest the Mediterranean diet to you.

This custom Mediterranean diet doesn’t make you feel starved, because you’ll eat breakfast, lunch, and dinner with snacks. 

Everything you eat will not only be ‘clean', but also nutritious—given that you don’t eat out often and cook everything yourself. 

If you hate working out, then this 30 day Mediterranean diet is for you, because it doesn’t need you to do it. 

The recipes are not that hard to follow, it’s not too detailed for total newbies, but they’re pretty easy anyways. 

Although, take my words with a grain of salt, because I’ve got a bit of experience with cooking already. 

Have you been looking for a weight loss program that’s balanced, not rushing things, and taking things slow? You should try The Mediterranean Diet.



Maybe you should skip The Mediterranean Diet if: 

You absolutely can’t have a lot of fat due to a condition, even if it’s good kind of fat—this applies to the standard type of 30 day Mediterranean diet. 

Maybe you have allergies to nuts, which in the standard diet, are eaten a lot. You should know what kind of allergies you have before trying out this diet. 

But I think you can find the right type of diet that fits your situation. After all, this is a custom Mediterranean diet. 

30 days are too long for you to lose weight. Say you’ve got an event in a week and you have to look really lean—The Mediterranean Diet ain’t it. 

As I mentioned, the Mediterranean diet 30 day meal plan is more of a long term approach. 

But, there is a guide to do that: it’s in the Beach Body Program bonus.  

If that’s your goal within short term, and you want to have long-term approach afterwards, then I still suggest you try The Mediterranean Diet. 



  • Since you know my problems with the price of some ingredients, you’ll probably know my number one tip: just get your substitutes.
    I mean, I still managed to lose weight with replacement ingredients (though I did IF too).*
    Speaking of IF, if you’re used to it or at least familiar with it, it may help if your aim is weight loss. If not, I don’t recommend it.
  • Measure your hip, chest, waist per week. I didn’t, and regret it now. Oh, and also weigh yourself once per week on the same day every time.

    Our body fluctuates so much daily so it’s gonna be frustrating and discouraging to see change every single day.
  • The snacks here are optional: they’re there if you feel extra hungry during the day. 
    So if you’re feeling full, you can skip the snacks or maybe a meal.
  • If you’ve never exercised before—and if The Mediterranean Diet suggests you to work out with moderate intensity for an hour—just do the low intensity first and then build it up slowly.
    And it doesn’t have to be one hour as well, if you’re a complete newbie. Remember that The Mediterranean Diet doesn’t actually want you to work out.
  • Prepare your cooking well, especially if you don’t speak imperial like me. 
    I had times when I had to prep for an hour, and one of the reasons was converting to metric (because I didn't prepared well).
  • Use stevia or zero-calorie sweetener (either liquid or powder) if you want to make things sweeter. I don’t actually know if it’s allowed or not, but it may help.


You should know that… 

I did The Mediterranean Diet with IF and regular exercise for 15 days, not 30 days without IF and regular exercise like the program suggests. 

The Mediterranean diet suggests us to eat regularly (3 times a day with snacks) so our mindset is to eat healthily first. 

As I mentioned, they recommend working out, but it’s not necessary. But I did it anyways, so that may also have sped up my weight loss other than IF. 


The Mediterranean Diet


Since the ingredients needed in the recipes are not cheap in where I live, I substituted them a lot. 

Though that may seem like not an issue, what I ate may be considered ‘not clean’ or still more fatty than what The Mediterranean Diet recommends. 

Probably if you really stick to the book, you’ll be way leaner—especially if you combine it with regular exercise and IF. 

What I considered not good may actually taste great—I substituted a lot, and my Southeast Asian tongue’s just not used to the new food. 

So I'm in no way mocking Mediterranean food when I said I didn’t like it—just a bit of a disclaimer there


Remember, money back guarantee!


The Mediterranean Diet money-back guarantee


Don't forget that in any point of time you think you don't find The Mediterranean Diet helpful for your weight loss journey, send them an email and ask for a refund.

You have 60-day money back guarantee after all, so if you don't see any results and you're not comfortable doing this custom Mediterranean diet, you can get your money back.

It's risk free, everybody!


My verdict 

Well, like I mentioned, The Mediterranean Diet managed to help me lose 2.1 kilograms or 4.63 pounds within 15 days (out of 30-day program).* 

And even though my calorie intake was more limited, I didn’t starve myself while doing the custom Mediterranean diet. 

If you’re new to weight loss journey, you can eat 3 times a day, with snacks. It's all good and healthy, in my opinion. 

Plus, the food was mostly good! I ate some things that I had never eaten before, so the experience was valuable for me. 

I honestly believe that The Mediterranean Diet is really worth the money you’re going to be spending.  

All in all, it’s good! And I strongly suggest you to try this Mediterranean diet 30 day meal plan. 

Good luck with your weight loss journey with The Mediterranean Diet!





Very important notes 

Results vary from one person to another. They depend on, age, health status, sex, and biological needs. 

You should always consult your physician first before doing the program. Know if you need any treatment of illness and injuries before making any changes to your body. 

Also, make sure that you know if you have any health issues, food intolerance or allergies so that you’ll know which type of diet suits you best. 

If you’ve never done IF before and you want to do it, talk to your physician first and then take it slow. 

Should you feel like something isn’t right during the program, don’t continue and consult your doctor/physician.  

What happened in The Mediterranean Diet review is based on personal experience. The program and this review are not medical advice. 

8.5 Total Score

Flavor and taste
Value for money
Author credibility
  • Healthy but not boring or bland food
  • Long-term approach type of diet/weight loss program
  • Can be enjoyed by the whole family
  • Not cutting certain food groups (in the standard diet)
  • Balanced, nutritious recipes
  • No exercise required
  • 60-day money-back guarantee
  • Complete and accessible to various lifestyles with a lot of bonuses
  • No metric conversions in the recipes
  • Lacking information about the author
  • The ingredients can be expensive
  • Not sustainable to some people due to unaffordable ingredients
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