Mediterranean Diet Meal Plan Ideas

So what’s the basic principle that you need to follow for the Mediterranean diet? Basically, the foods that you need to consume are more on veggies and fruits; legumes, nuts and whole grain cereals. Again, olive oil is a staple ingredient which can be used as a salad dressing, for frying or even as a bread condiment.

Meat can be consumed once a month, but the Mediterranean diet revolves around using mostly fish as your main source of protein. The dairy items include cheeses and yogurts. And who doesn’t enjoy a moderate drinking of wine paired with an excellent cheese slice? This is something that the Mediterranean diet lets you enjoy!

Start with a Great Breakfast

Start your day with a dose of zinc, calcium and vitamins A and C. But this does not have to be a boring breakfast. You will surely love yogurt with the nuts and honey. Simply prepare a ripe apricot pitted and halved. Of course, don’t forget 4 tablespoons of Greek or plain yogurt and the honey.

Prepare a tablespoon of roughly chopped pistachios. The preparation is quite simple so it’s so easy and convenient to prepare. Simply get the first half of the apricot and fill it with 2 tablespoons of yogurt and sprinkle it with honey and then with pistachios.

If you want your ordinary yogurt to get a thick texture, you can sift it through a sieve with a coffee filter on. Then put the container with the yogurt in the freezer for about 6 hours before using it.

Follow through Lunch

This time you would be enjoying the pita sandwich filled with Greek salad. For the salad, you would need a table of red wine vinegar and 3 tablespoons of extra virgin live oil. All you have to do is whisk these two in a bowl. Add salt and pepper for seasoning. Then you have to get the other ingredients and mix everything into the bowl. You would need a cup of diced cucumber and a cup of green bell pepper.

Make sure you have 1 ¼ cups of chopped plum or cherry tomatoes, ½ cup of chopped radishes and ½ cup of chopped up Italian parsley. You also need to include 2/3 cup of chopped red onion. And then stir everything in ½ cup of feta cheese. The salad can be done ahead. In fact, it would even be convenient so all you would have to do is put the salad into the pita bread and you’re done.

You can prepare your lunch in just a matter of minutes. As you can see, the Mediterranean Diet focuses on plant food like vegetables. So, your diet is full of antioxidants and immune system boosters. The nuts are there also to provide you with sufficient protein too.

Your Choice of Dinner

You can continue your vegetable theme. Just whisk a teaspoon of Dijon mustard and 2 tablespoons of balsamic vinegar. Gradually add and whisk in a half cup of extra virgin olive oil. Add and stir 3 pressed garlic cloves, a teaspoon of fresh basil and 2 teaspoons fresh thyme, finely chopped into the bowl. Add some salt and pepper to season. Then cover the bowl and chill. In a separate large bowl, toss 2 halved and thinly sliced large red onions and ½ inch strips of red, yellow and orange bell peppers.

Then toss in a pound of ½ inch slices of eggplant, half pound of 1/3 inch thick yellow squash and half pound of 1/3 inch thick zucchini. To season, add a drizzle of coarse salt and pepper. Add the dressing until every part has been coated and place them into 2 large baking sheets for a 35-minute roasting in the 450 degrees preheated oven. With a consistent vegetable and plant food diet, you get to fill your stomach and you get to enjoy your meals too without sacrificing your health.

Mediterranean Diet Food List and Pyramid

If you’re already a veteran follower of the Mediterranean diet, you might be familiar with the traditional healthy Mediterranean diet pyramid. The illustration indicates the food groups and individual food items that you should consume on a monthly, weekly and daily basis.

The pyramid also indicates the importance of getting daily physical activity and getting the daily beverage recommendation of six glasses of water a day. Wine can be taken in moderation; fruits, nuts, legumes and vegetables should be eaten on a daily basis – along with bread, pasta, rice, couscous, polenta, potatoes and other whole-grain foods.

Meat, sweets, eggs, poultry and fish can be consumed monthlyl. Similarly, cheese and yogurt are an important part of the Mediterranean diet.
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What is the Mediterranean Diet ?

The Mediterranean Diet is a lifestyle. And so it’s not merely a set of dos and don’ts especially in relation to your eating habits. To benefit most from it, long time practice is needed. Because of this you have a lot of leeway in following the Mediterranean Diet. In terms of food you can simply have the Mediterranean Diet Pyramid as your guide and you will go a long way.

There are millions of people today who are either overweight or obese. Perhaps it’s the combination of having an unhealthy eating habit and leading a sedentary lifestyle. It’s no wonder why a significant number of diet plans have cropped up over the years.

The history of the Mediterranean diet can be traced back to 1945 when it was publicized by Ancel Keys in Salerno, Italy. However, it was only during the 1990s that the Mediterranean has gained popularity.

The Basic Rules to Follow for the Mediterranean Diet

1. Follow the traditional healthy Mediterranean diet pyramid.
When following the Mediterranean diet, there’s a helpful pyramid illustration which you can use as a reference. On top of the pyramid is meat followed by sweets, eggs, poultry and fish. These should be consumed monthly and weekly. The bottom part of the pyramid includes the food groups which should be consumed on a daily basis which includes cheese, yogurt, olive oil, fruits, beans, legumes, nuts, vegetables, bread, pasta, rice, couscous, polenta and other whole grains and potatoes.

2. The proportions of what you are eating should be just right.
Another rule to follow if you are a proponent of the Mediterranean diet is the proportion of the foods that you are eating. Make sure that your diet consists of 20% protein, 50% carbohydrates and 30% fats.
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Bubble ‘N’ Squeak

Pan fried vegetables and mashed potatoes join to make a delicious dish in this traditional British recipe.

4tbsp soy margarine
1/2c finely chopped onion
leftover mashed potatoes, prepared with almond or coconut milk
leftover vegetables, such as cabbage, carrots, peas or brussel sprouts, finely chopped
salt and pepper to taste
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Country Mushrooms

Choose ripe button mushrooms for their delicate flavor and texture. Wipe with a damp cloth and you’re ready to prepare this delicious vegetarian dish with traditional British flair.

1oz soy margarine
1lb button mushrooms
1tbsp flour
1/2c almond or coconut milk
2tsp ground mustard
1/2tsp dried tarragon
3tbsp almond milk sour cream
chicory and lettuce
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Shrimp Skewer Mixed with Tzatziki, Spinach and Feta

The highlight of this dish is the tzatziki which is essentially a Greek sauce made from a mixture of yogurt, dill, garlic and cucumbers. Yet another delicious recipe for the Mediterranean Diet, you will enjoy it while staying healthy and staying on track with your diet.

Start by preparing the tzatziki sauce. Get a cup of non-fat Greek yogurt, 3 tablespoons of chopped dill, 2 tablespoons of lemon juice, 2 tablespoons of chopped shallots and ¾ teaspoon of aniseed, finely crushed and divided. Mix everything together and then season with salt and pepper before you chill it.
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Zucchini Tagliatelle

This is basically a salad which of course features long slices of zucchini, fresh mint and lemon. As a result the salad resembles a tagliatelle pasta.

To make this salad you need to thinly slice 6 small or medium zucchinis using a V-slicer or a mandoline. Simply slice up until only the core is left. Place all sliced zucchinis on a bowl. Then add a cup of finely chopped Maui or Vidalia onion, 2 teaspoons of finely grated lemon peel and ¼ cup of coarsely chopped mint leaves. Get a 1 large cucumber, then peel, seed and dice it before adding it to the mixture.
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