The name reveals the origin of this diet, and it’s recommended to people who want to enjoy in food and lose weight at the same time. Traditional mediterranean way of eating, showed that using healthy nutrients prepared in the special mediterranean way allows you to lose weight slowly and to prevent heart disease problems, diabetes, cancer and reduce the risk of having stroke.
MAIN INGREDIENTS recommended for your everyday menu of this diet are:
Fresh fruits: oranges, grapefruit, mandarins, strawberries, apples, melons, watermelons, peaches, avocados.
Fresh vegetables: tomatoes, spinach, carrots, cucumber, broccoli, garlic, onion, potatoes, zucchini.
Whole grain foods: brown rice, buckwheat, millet, bulgur, oatmeal, corn, including corn flour and wheat flour.
Legumes: beans, chickpeas, lentils.
Nuts: walnuts, almonds, hazelnuts, pistachios, sunflower seeds, pumpkin seeds, peanuts.
Meat: chicken, turkey, beef, lamb.
Fish and seafood: sea shells, crabs, oysters, any kind of sea fish.
Dairy products: cheese and yogurt.
Healthy fats: extra virgin olive oil, cold pressed sunflower oil.
Mediterranean spices : basil, oregano, rosemary, parsley, saffron and sage.
You should eat every day fresh vegetables and fruits, cheese and yogurt, while eggs, fish and red meat, only once or twice a week. The special aroma of mediterranean meals comes from garlic and lemon, and of course we can’t imagine this kind of meal without a glass of black wine usually included in dinner.
The right combinations of these ingredients will make you feel sated for a long time and you should not be worried about the high amounts of the monounsaturated fats present in this diet, because they belong to the healthy fats and can even help you lower bad cholesterol and boost good cholesterol level, which reduces the risk of heart disease. What’s most important for mediterranean diet, beside eating fresh fruits and vegetables everyday, is physical activity at least 30 minutes walking or running during the day, drinking a lot of water and enjoying your meals, meaning eating slowly and relax with small portions of food. It’s best to have three meals a day and if you feel hungry between meals, healthy snacks and fruits are allowed.
Healthy snacks suggestions:
– Handful of almonds, walnuts, hazelnuts or other nuts.
– Handful of berries ( blueberry, strawberry, blackberry etc.)
– Slices of apple with honey and almonds.
– Any kind of fruit.
– Greek yogurt.
What to avoid:
– Fast food ( especially when it says that is low calorie and diet).
– Soft drinks are not included in this diet as well as candies and ice cream.
– Refined oils.
– Processed meat (salami, sausages, bacon, ham, canned meat etc.)
– White flour foods.
– Trans fats foods (especially stick margarines and processed foods).
Next take a look of our
Weekly menu planner of mediterranean diet:
Breakfast: Greek yogurt with oat bran and strawberries.
Lunch: Mixed roasted vegetables ( zucchini, potatoes, carrots, tomatoes, eggplant, garlic, onion, peppers and rosemary) served with sour cream.
Dinner: Tuna salad with added tomatoes.
Breakfast: Oatmeal with dry grapes.
Lunch: Lentil tomato soup, cabbage and carrot salad and toasted whole grain bread.
Dinner: Tomato salad with feta cheese, onion, olives, fresh basil and olive oil.
Breakfast: Egg omelette with 2 eggs, one tomato and little garlic. Fruits before or after breakfast.
Lunch: Mediterranean lasagna with sea food or spinach and lettuce salad.
Dinner: Sandwich from whole grain bread and veggies by your choice.
Breakfast: Toasted whole grain bread, fried zucchini, mozzarella and fresh tomatoes.
Lunch: Grilled sea fish, cooked brown rice and vegetable salad by your choice.
Dinner: Lettuce salad with avocado and corn.
Breakfast: yogurt with seeds, nuts and fruits.
Lunch: Grilled lamb with baked potatoes and season salad.
Dinner: Vegetable gyros on a whole wheat pita.
Breakfast: Avocado toast from whole grain bread, feta cheese and fresh mint leaves.
Lunch: Spinach tomato and basil soup and salad from cucumber and sweet corn.
Dinner: Grilled vegetable with basil, slices of grilled whole grain bread.
Breakfast: Boiled eggs, mozzarella cheese, fresh tomatoes and toasted whole grain bread and olives.
Lunch: Grilled chicken with vegetables ( zucchini, eggplant, carrots, potatoes) and season salad.
Dinner: Green bean salad with garlic, salt, olive oil, lemon juice, toasted peanuts and cheese.
Use always olive oil for preparing your meals and for salads, lemon juice and extra virgin olive oil. Mediterranean spices are responsible for the unique taste of these meals just remember to add them always near the end of cooking for distinct flavour.
Drink a lot of water, go for a walks, enjoy your meals and soon you’ll find out that mediterranean way of living will help you lose weight without starving and counting calories all the time!