Welcome to the journey to a healthier, more flavorful life with our “Complete Guide to Mediterranean Diet Nutrition”! Dive into the flavors and benefits of one of the most globally acclaimed diets. With this guide, we provide you with everything you need to embrace the Mediterranean lifestyle and achieve lasting results.
What is the Mediterranean Diet?
Delve into the roots and fundamental principles of the Mediterranean Diet. Discover how the people of the region have maintained their health and vitality for centuries thanks to their dietary choices and lifestyle habits.
Benefits You Will Get
Explore the wide range of benefits that the Mediterranean Diet has to offer. From cardiovascular health to improved brain function, this guide shows you how adopting this nutritional approach can transform your overall well-being.
Avoiding the Rebound Effect
Learn effective strategies to avoid the dreaded rebound effect after losing weight. The Mediterranean Diet is not only sustainable in the long term, but it also gives you tools to maintain your achievements and maintain a healthy weight.
Knowing the Macronutrients
Discover how to balance your macronutrients within the context of the Mediterranean Diet. Learn how to select sources of lean protein, healthy fats, and complex carbohydrates that align with the principles of this diet.
14 Day Plan and Shopping List
We offer you a complete 14-day meal plan, designed by nutrition experts. From energy-packed breakfasts to tasty dinners, each day is carefully structured to ensure you enjoy a healthy and delicious culinary experience. Plus, a detailed shopping list will make meal prep easier.
It's not just a diet, it's a lifestyle
The Mediterranean Diet is more than just a meal plan; it's a lifestyle that celebrates fresh food, natural ingredients, and the company of loved ones. With our guide, you'll not only learn what to eat, but also how to enjoy every bite while taking care of your health.
Get your copy today and start your journey to a new version of yourself!
getUP! Diet | Mediterranean | Low Carb | Ketogenic | Pregnant women | Hyperprotein | Diet Therapy | Plant Based |
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Calories (cal) | 1,500 kcal | 1,200 kcal | 1,500 kcal | 2,000 kcal | 2,300 kcal | 1,800 kcal | 1,800 kcal |
Proteins (%) | 20% | 20% | 20% | 20% | 30% | 20% | 15% |
Carbohydrates (%) | 55% | 50% | 10% | 55% | 50% | 55% | 60% |
Fats (%) | 25% | 30% | 70% | 25% | 20% | 25% | 25% |
Characteristics | Low fat, varied food | Low in carbs and fats | High in natural fats | Rich in iron, calcium and folic acid | High in natural proteins | Low in fat, sugar and salt | Proteins of vegetable origin |
Objective to achieve | Maintain weight or lose weight | Lose fat progressively | Lose fat quickly | Improve nutrition of pregnant women and babies | Increase muscle mass | Improve health | Balance nutrition |
Considerations | Suitable for everyone | Suggested for sedentary people | Suitable for people without health problems | Pregnant and post-pregnant women | Elite and amateur athletes | Food-related diseases | Vegans and vegetarians |
1. How many kilos of fat can I lose per month? | Results vary for each person and are subject to the type of metabolism, hydration, physical activity and discipline you have with food. In general, a person who methodically follows our advice usually loses up to 300g of fat per week. This is up to 1.2kg of fat per month. For better results, we recommend adding our services to your plan: Online Consultation, Home Weight Control and Home Biochemical Analysis. |
2. How do I know which diet to choose? | Our plans are designed for different audiences: pregnant women, athletes, those who want to improve their health, vegans, and those who want to lose weight. In each product, you will find a “Nutritional Value” tab that details the composition of the diet. We recommend that you sign up for a plan and then, after purchasing, tell your Advisor your questions, so they can assign you the best plan for you. Remember that migrating between plans is free of charge. |
3.What kind of food do they serve? | Every day we prepare Peruvian, international and pastry recipes. We serve popular and tasty dishes that we have adapted over the years to maintain their flavor with more natural ingredients. For example, we use whole grain rice, pasta and breads, potatoes and sweet potatoes with skin, lactose-free or vegetable milk and, except for our ketogenic diet, all our plans are low in fat. |
4. What happens if I don't like the food? | We serve famous recipes with cooking techniques that make them healthier. Often these techniques require reducing the % of fat, sugar or salt compared to the original preparation. If you are used to consuming foods high in fat, sugar or salt, we ask that you be patient while your palate re-educates itself to consume more balanced foods. If any preparation or ingredient is not to your liking, let us know, you can register up to 3 foods that you do not wish to receive for free. |
5. Will I be full with the portion they serve? | Our plans are designed to ensure that you receive the amount of calories your body needs to reach your goal. Our chefs will make a great effort to ensure that your portion is generous, complying with the calorie budget you have available. Keep in mind that eating healthier means eating differently than usual for some people. If this is the case for you, you may go through an adaptation period, until your mind adjusts to the new portions. If you are already on a plan and you feel like you are going hungry, let your advisor know, we can adjust your portions. |
6. Can I change my diet? | Of course, at getUP! we have 7 different types of diets. We can reassign you to any other regimen based on your goals, preferences and interests. Switching between plans is free, you will only have to pay if there is a difference in price with your original plan. We recommend adding Online Consultations to your plan so our nutritionist can further customize your meals. |
7. Will my food arrive hot? | To ensure the quality of your food, you will receive it cold. Remember that heat stimulates the proliferation of bacteria in food. It is important that when you receive it, you keep it refrigerated until you are ready to eat it. With the exception of salads, most foods can be kept refrigerated for more than 48 hours. |
8. What type of packaging do you use? | We serve food in eco-friendly cardboard containers with vegetable-based plastic lids. When we send creams or soups, we do so in plastic containers because they are more airtight. All the containers we use are microwave-safe. Just make sure to remove the lid before heating them. |
9. Will I receive breakfast, lunch and dinner separately? | You will receive all your meals for the day in one delivery. We deliver Monday to Friday between 6am and 9am. You can check more details in the “Delivery and Returns” tab on this page. |
10. Does my plan allow Suspensions/Freezing? | Yes. You can suspend the plan for up to 3 dates during a month, or for more days, depending on the category of the Plan Contracted. Just let us know from Monday to Friday until 3pm using our Virtual Assistant, Geribot on Instagram, Facebook or WhatsApp. |