The Mediterranean Diet Meal Plan
The Mediterranean Diet Meal Plan is a popular option for people looking to lose weight and increase their overall health while enjoying a diet which allows such indulgences as seafood, pasta, cheese and chocolate.
If you want to get started on the Mediterranean Diet quickly, I recommend the Mediterranean Diet Meal Plan. It includes a 28 day diet and maintenance program that walks you through 4 great Mediterranean Diet meals every day for 28 days.
Breads, pasta and grains
In the Mediterranean, breads and other whole grains are eaten every day. Recent studies show that adding just two extra servings of whole grains a day may reduce the risk of developing type-2 diabetes by 20%. A slice of crusty bread or toasted sourdough with olive oil, herbs and vegetables or cheese makes a snacky supper or a satisfying tie-over between meals. Avoid refined grains in favor of whole grains which are excellent sources of fiber and micronutrients like folic acid, magnesium and vitamin E. Trade in plain white rice for nutty wild rice mixes or try alternative grains like couscous, or polenta (a corn-based grain) for a dinner side.
Fruits and vegetables
In the Mediterranean Diet Meal Plan, vegetables and fruits are the best available sources of essential vitamins and minerals and are now being recognized for their ability to lower cholesterol and the risk of heart disease. Try grilling vegetables slathered in olive oil, salt, pepper and spices as an alternative to the soggy broccoli and cauliflower most of us we grew up with. Or chop up cucumber, tomatoes, red onion and add feta cheese and a splash of olive oil, salt and pepper for a cooling summer salad.
There are many easy ways to add fruit to your Mediterranean Diet. Stir fresh berries into unsweetened yogurt and granola drizzled with honey for breakfast. Like vegetables, many fruits take to grilling quite well. Try it with peach halves brushed with balsamic vinegar and honey and you’ll be hooked.
Fats and oils
An essential component to the Mediterranean Diet Meal Plan is eliminating saturated and trans fats. In most Mediterranean Diet meals, olive oil is used quite liberally. This is an antioxidant-rich oil that helps regulate cholesterol in the body and used in cooking, splashed onto vegetables and salads, stirred into pasta or as a dip for crusty bread. Other excellent sources of healthy oils are fish such as sardines, mackerel, anchovies and fresh tuna. These fish are both high in protein and omega-3 fats which help reduce the risk of heart disease. Many nuts are contain sources of healthy oils including pecans, almonds and hazel omega-3-rich walnuts. Try to limit yourself to no more than one or two handfuls of unsalted nuts of these varieties a day.
Dairy
Despite their high fat content, dairy products are not excluded from the Mediterranean Diet. The secret is to choose whole rather than low-fat dairy. Whole fat cheese, milk and yogurt tastes richer so you won’t need as much to satisfy you. Stir fresh berries into unsweetened yogurt with a bit of honey for breakfast. For lunch, add crumbled feta or goat cheese to salads or raw vegetables. Cheeses mix beautifully with nuts and fruits too. Try a sharp cheddar with sliced apples or blue cheese with walnuts and pears.
Meats
In the Mediterranean, fish is eaten most often followed by poultry and lean pork. Red meat, on the other hand, is only included once or twice a month because of its high saturated fat content. Lean meats in the Mediterranean Diet menu plan are usually grilled, broiled or sauteed with olive oil, herbs, spices and fresh vegetables. It’s easy to experiment and create your own Mediterranean Diet menu recipes from these simple combinations.
Sweets
Desserts are allowed in the Mediterranean Diet Meal Plan, but with an emphasis on quality over quantity. The high-fructose corn syrups found in candy bars and prepackaged sweets play havoc with your blood sugar and metabolism. If you eat a big dinner, have a simple light dessert like grilled peaches with balsamic vinegar and honey or fruit and cheese. If you want a richer dessert, eat a lighter dinner and enjoy a slice of real cheesecake or a cup of natural ice ream (try Breyer’s) with berries.
If you want to get started on the Mediterranean Diet quickly, I recommend the Mediterranean Diet Meal Plan. It includes a 28 day diet and maintenance program that walks you through 4 great Mediterranean Diet meals every day for 28 days.
Breads, pasta and grains
In the Mediterranean, breads and other whole grains are eaten every day. Recent studies show that adding just two extra servings of whole grains a day may reduce the risk of developing type-2 diabetes by 20%. A slice of crusty bread or toasted sourdough with olive oil, herbs and vegetables or cheese makes a snacky supper or a satisfying tie-over between meals. Avoid refined grains in favor of whole grains which are excellent sources of fiber and micronutrients like folic acid, magnesium and vitamin E. Trade in plain white rice for nutty wild rice mixes or try alternative grains like couscous, or polenta (a corn-based grain) for a dinner side.
Fruits and vegetables
In the Mediterranean Diet Meal Plan, vegetables and fruits are the best available sources of essential vitamins and minerals and are now being recognized for their ability to lower cholesterol and the risk of heart disease. Try grilling vegetables slathered in olive oil, salt, pepper and spices as an alternative to the soggy broccoli and cauliflower most of us we grew up with. Or chop up cucumber, tomatoes, red onion and add feta cheese and a splash of olive oil, salt and pepper for a cooling summer salad.
There are many easy ways to add fruit to your Mediterranean Diet. Stir fresh berries into unsweetened yogurt and granola drizzled with honey for breakfast. Like vegetables, many fruits take to grilling quite well. Try it with peach halves brushed with balsamic vinegar and honey and you’ll be hooked.
Fats and oils
An essential component to the Mediterranean Diet Meal Plan is eliminating saturated and trans fats. In most Mediterranean Diet meals, olive oil is used quite liberally. This is an antioxidant-rich oil that helps regulate cholesterol in the body and used in cooking, splashed onto vegetables and salads, stirred into pasta or as a dip for crusty bread. Other excellent sources of healthy oils are fish such as sardines, mackerel, anchovies and fresh tuna. These fish are both high in protein and omega-3 fats which help reduce the risk of heart disease. Many nuts are contain sources of healthy oils including pecans, almonds and hazel omega-3-rich walnuts. Try to limit yourself to no more than one or two handfuls of unsalted nuts of these varieties a day.
Dairy
Despite their high fat content, dairy products are not excluded from the Mediterranean Diet. The secret is to choose whole rather than low-fat dairy. Whole fat cheese, milk and yogurt tastes richer so you won’t need as much to satisfy you. Stir fresh berries into unsweetened yogurt with a bit of honey for breakfast. For lunch, add crumbled feta or goat cheese to salads or raw vegetables. Cheeses mix beautifully with nuts and fruits too. Try a sharp cheddar with sliced apples or blue cheese with walnuts and pears.
Meats
In the Mediterranean, fish is eaten most often followed by poultry and lean pork. Red meat, on the other hand, is only included once or twice a month because of its high saturated fat content. Lean meats in the Mediterranean Diet menu plan are usually grilled, broiled or sauteed with olive oil, herbs, spices and fresh vegetables. It’s easy to experiment and create your own Mediterranean Diet menu recipes from these simple combinations.
Sweets
Desserts are allowed in the Mediterranean Diet Meal Plan, but with an emphasis on quality over quantity. The high-fructose corn syrups found in candy bars and prepackaged sweets play havoc with your blood sugar and metabolism. If you eat a big dinner, have a simple light dessert like grilled peaches with balsamic vinegar and honey or fruit and cheese. If you want a richer dessert, eat a lighter dinner and enjoy a slice of real cheesecake or a cup of natural ice ream (try Breyer’s) with berries.
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