I have been asked to provide a modified Mediterranean diet for Men over 60, this is my 7-day meal plan that provides the benefits of the Mediterranean diet yet excludes seafood, turkey, and Lamb. Keep in mind that if you have no issues with the items excluded, feel free to add them to your menu.
How Much Weight and Fast Can I lose it on The Mediterranean Diet?
🕰️ How Long to Lose 50 lbs?
Here’s a safe and realistic estimate:
✅ Healthy weight loss rate:
1 to 2 lbs per week is considered sustainable and safe for most people, especially over 60, and with some health limitations. One thing I would like to point out is that the Mediterranean diet for men over 60 excludes seafood, turkey, and lamb. This is only by request. If you have no issues with those items, feel free to substitute them.
If you follow the plan:
- Stay consistent with meals
- Keep portions reasonable
- Stay hydrated
- Include light daily movement (even walking inside the house or simple stretches)
You could reasonably expect to lose:
| Time | Estimated Weight Loss |
|---|---|
| 1 month | 4–8 lbs |
| 3 months | 12–24 lbs |
| 6 months | 25–50 lbs |
Most people experience the fastest loss in the first 4–6 weeks, especially when reducing carbs and cutting processed food. Then it becomes steady and slower — which is ideal for long-term health and avoiding rebound weight gain.
Sample 7-day Mediterranean Meal Plan
7-Day Mediterranean-Inspired Low-Carb Meal Plan (Lamb-Free)
This plan supports weight loss, digestion, and energy without seafood, lamb, or turkey. It includes flexible portions for hearty appetites and is inspired by the Mediterranean lifestyle. Here I have included a Mediterranean diet for men over 60 shopping list. I use it all the time.
Day 1
- Breakfast: 2 scrambled eggs with sautéed spinach in olive oil
- Lunch: Grilled chicken breast with cooked zucchini and olive tapenade
- Snack: Greek yogurt with a few raspberries and walnuts
- Dinner: Beef and vegetable stew (carrots, celery, onion)
Day 2
- Breakfast: Omelet with bell peppers, onions, and feta
- Lunch: Baked chicken thighs with roasted eggplant and cucumber-dill salad
- Snack: Cottage cheese with sliced almonds
- Dinner: Pork loin roast with steamed green beans and garlic sautéed kale
Day 3
- Breakfast: Chia seed pudding with almond milk and cinnamon
- Lunch: Chicken Caesar salad (no croutons, olive oil + lemon dressing)
- Snack: Hard-boiled egg and a few olives
- Dinner: Ground beef stuffed peppers (with cauliflower rice and herbs)
Day 4
- Breakfast: Greek yogurt parfait with pumpkin seeds and strawberries
- Lunch: Chicken and roasted veggie bowl (zucchini, carrots, onions)
- Snack: Sliced cucumber with hummus (if tolerated)
- Dinner: Grilled steak with roasted Brussels sprouts and mushrooms
Day 5
- Breakfast: Boiled eggs with avocado and tomato slices
- Lunch: Chicken soup with carrots, celery, and sautéed greens
- Snack: A few raw almonds or a boiled egg
- Dinner: Stuffed chicken breast (spinach, mozzarella) with roasted cauliflower
Day 6
- Breakfast: Egg muffins (eggs, spinach, bell pepper, cheddar)
- Lunch: Greek-style chicken salad with olive oil, tomato, cucumber, feta
- Snack: Greek yogurt with cinnamon
- Dinner: Beef stir-fry (broccoli, cabbage, garlic in olive oil or coconut aminos)
Day 7
- Breakfast: Smoothie (unsweetened almond milk, protein powder, spinach, berries)
- Lunch: Baked chicken drumsticks with sautéed squash
- Snack: A few pecans and a slice of cheese
- Dinner: Roasted pork shoulder with rosemary, mashed cauliflower
Mediterranean Meal Plan Shopping List
Protein
- Chicken breast, thighs, drumsticks
- Ground beef (85–90% lean)
- Beef stew meat or lean steak
- Pork loin or pork shoulder
- Eggs (2+ dozen)
- Greek yogurt (plain, full-fat)
- Cottage cheese
- Cheddar, mozzarella, feta cheese
- Protein powder (unsweetened)
Vegetables
- Spinach
- Zucchini
- Bell peppers
- Onions
- Carrots
- Celery
- Cauliflower
- Eggplant
- Cucumbers
- Tomatoes
- Kale or Swiss chard
- Mushrooms
- Brussels sprouts
- Squash
- Cabbage
- Garlic
Fruits
- Raspberries
- Strawberries
- Lemons
- Avocados
Nuts, Seeds & Extras
- Almonds, walnuts, pecans
- Chia seeds
- Pumpkin seeds
- Olive oil (extra virgin)
- Coconut oil (optional)
- Olives
- Hummus
- Coconut aminos
Pantry & Seasoning
- Sea salt, pepper
- Cinnamon, garlic powder, oregano, rosemary, parsley
- Apple cider vinegar
- Chicken broth or bone broth
- Unsweetened almond milk
Why I suggest Almond Milk over Regular Milk or Lactose Free Milk
Unsweetened almond milk is often suggested over regular milk, especially in weight loss or low-carb plans like the one you’re following:
🥛 1. Lower in Carbohydrates
- Regular milk (even whole milk) has 12–13g of natural sugar (lactose) per cup.
- Unsweetened almond milk has 0–2g carbs per cup, depending on the brand.
This matters because you’re following a Mediterranean-inspired low-carb plan, and dairy carbs add up fast if you’re not careful — especially when used in smoothies, coffee, or recipes.
🔽 2. Lower in Calories
- Whole milk: ~150 calories per cup
- Unsweetened almond milk: ~30–40 calories per cup
If you’re trying to lose weight, this swap saves calories without sacrificing texture (especially in smoothies or cereal alternatives).
🌿 3. Easier on Digestion (for some)
Almond milk may be gentler — especially if you’re lactose intolerant or sensitive to casein (milk protein).
✅ When regular milk is okay:
You can absolutely include small portions of regular milk if:
- You’re not lactose intolerant
- You’re watching the amount (e.g., ¼ cup in coffee or cooking)
- You prefer the taste and digest it well
Some people prefer lactose-free milk or A2 milk (easier on digestion), and plain Greek yogurt or kefir are also great dairy options in your plan — lower sugar, high protein, and probiotic-rich.
🥛 What is Lactose-Free Milk?
It’s just regular cow’s milk with the lactose (milk sugar) removed or broken down using the enzyme lactase. It has the same protein, fat, and calcium as regular milk — but it’s easier to digest if you’re lactose intolerant.
✅ Pros of Lactose-Free Milk:
- Easier on digestion for those with lactose intolerance or sensitivity
- Same nutrients as regular milk (calcium, vitamin D, protein)
- Creamy taste and texture that’s hard to match with nut milks
- Works great in coffee, cooking, and baking
⚠️ Things to Watch:
- Still contains the same amount of natural sugar (12–13g carbs per cup), just in a different form
- Not suitable for strict low-carb or keto diets, but fine for your Mediterranean-style plan in moderation
- May cost a little more than regular milk
🆚 Compared to Almond Milk (Unsweetened):
| Feature | Lactose-Free Milk | Unsweetened Almond Milk |
|---|---|---|
| Carbs | ~12g per cup | ~1–2g per cup |
| Calories | ~120–150 per cup | ~30–40 per cup |
| Protein | 8g per cup | ~1g per cup |
| Digestion | Easy for lactose-intolerant | Easy for most |
| Nutrients | Natural calcium, vitamin D | Often fortified |
🥣 Bottom Line:
You can use lactose-free milk in your meal plan — just be mindful of the carb count, especially in drinks or if you’re having it often. A splash in coffee, or ½ cup in a recipe, won’t break your progress.
Be sure to read this very important article on Seed Oils.
What’s New At The The Dept of Health and Human Services?
HHS Announces Transformation to Make America Healthy Again
Washington, D.C. — March 27, 2025 — Today, the U.S. Department of Health and Human Services (HHS) announced a dramatic restructuring in accordance with President Trump’s Executive Order, “Implementing the President’s ‘Department of Government Efficiency’ Workforce Optimization Initiative.”
The restructuring will address this and serve multiple goals without impacting critical services. First, it will save taxpayers $1.8 billion per year through a reduction in workforce of about 10,000 full-time employees who are part of this most recent transformation. When combined with HHS’ other efforts, including early retirement and Fork in the Road, the restructuring results in a total downsizing from 82,000 to 62,000 full-time employees.
Secondly, it will streamline the functions of the Department. Currently, the 28 divisions of the HHS contain many redundant units. The restructuring plan will consolidate them into 15 new divisions, including a new Administration for a Healthy America, or AHA, and will centralize core functions such as Human Resources, Information Technology, Procurement, External Affairs, and Policy. Regional offices will be reduced from 10 to 5.
Third, the overhaul will implement the new HHS priority of ending America’s epidemic of chronic illness by focusing on safe, wholesome food, clean water, and the elimination of environmental toxins. These priorities will be reflected in the reorganization of HHS.
Finally, the restructuring will improve Americans’ experience with HHS by making the agency more responsive and efficient, while ensuring that Medicare, Medicaid, and other essential health services remain intact.
“We aren’t just reducing bureaucratic sprawl. We are realigning the organization with its core mission and our new priorities in reversing the chronic disease epidemic,” HHS Secretary Robert F. Kennedy, Jr. said. “This Department will do more – a lot more – at a lower cost to the taxpayer.”
The specific contents of the restructuring plan that have been announced so far are as follows:
- Creation of the Administration for a Healthy America (AHA), which will combine multiple agencies — the Office of the Assistant Secretary for Health (OASH), Health Resources and Services Administration (HRSA), Substance Abuse and Mental Health Services Administration (SAMHSA), Agency for Toxic Substances and Disease Registry (ATSDR), and National Institute for Occupational Safety and Health (NIOSH) — into a new, unified entity. This centralization will improve coordination of health resources for low-income Americans and will focus on areas including, Primary Care, Maternal and Child Health, Mental Health, Environmental Health, HIV/AIDS, and Workforce development. Transferring SAMHSA to AHA will increase operational efficiency and assure programs are carried out because it will break down artificial divisions between similar programs.
- Strengthening the Centers for Disease Control and Prevention (CDC): the Administration for Strategic Preparedness and Response (ASPR), responsible for national disaster and public health emergency response, will transfer to the CDC, reinforcing its core mission to protect Americans from health threats.
- New Assistant Secretary for Enforcement: HHS will create a new Assistant Secretary for Enforcement to oversee the Departmental Appeals Board (DAB), Office of Medicare Hearings and Appeals (OMHA), and Office for Civil Rights (OCR) to combat waste, fraud, and abuse in federal health programs.
- Research and Evaluation for Health Policy: HHS will merge the Assistant Secretary for Planning and Evaluation (ASPE) with the Agency for Healthcare Research and Quality (AHRQ) to create the Office of Strategy to enhance research that informs the Secretary’s policies and improves the effectiveness of federal health programs.
- Reorganization of the Administration for Community Living (ACL): Critical programs that support older adults and people with disabilities will be integrated into other HHS agencies, including the Administration for Children and Families (ACF), ASPE, and the Centers for Medicare and Medicaid Services (CMS). This reorganization will not impact Medicare and Medicaid services.
“Over time, bureaucracies like HHS become wasteful and inefficient even when most of their staff are dedicated and competent civil servants,” Secretary Kennedy said. “This overhaul will be a win-win for taxpayers and for those that HHS serves. That’s the entire American public, because our goal is to Make America Healthy Again.”
For more detailed information, please visit our fact sheet.