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What is Mediterranean Diet?
What is Mediterranean Diet?
The Mediterranean diet is a nutritional approach traditionally followed by people in countries bordering the Mediterranean Sea. This diet emphasizes the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds. Olive oil is a key source of healthy fats in this diet. It also includes moderate amounts of fish and poultry, with limited intake of red meat and dairy products.
Why do we recommend Mediterranean Diet?
Why do we recommend Mediterranean Diet?
The diet is known for its potential health benefits, including a reduced risk of heart disease and improved longevity, largely attributed to its focus on plant-based foods and healthy fats.
A Week Mediterranean Diet Plan
A Week Mediterranean Diet Plan
Breakfast
Breakfast
Monday: Greek yogurt with nuts (like walnuts).
Tuesday: Whole grain toast with avocado and poached egg.
Wednesday: Oatmeal with sliced almonds and berries.
Thursday: Scrambled eggs with spinach and feta cheese.
Friday: Cottage cheese with sliced fruits (like apple, peaches).
Saturday: Whole grain pancakes topped with fresh fruit.
Sunday: Smoothie made with banana, spinach, Greek yogurt, and a splash of orange juice.
Lunch
Lunch
Monday: Quinoa salad with chickpeas, cucumbers, and tomatoes.
Tuesday: Grilled vegetable wrap with hummus.
Wednesday: Lentil soup with whole grain bread.
Thursday: Tuna salad with mixed greens.
Friday: Caprese salad with mozzarella, tomatoes, and basil.
Saturday: Roasted red pepper and tomato soup.
Sunday: Chickpea and feta cheese salad.
Dinner
Dinner
Monday: Grilled salmon with roasted vegetables and quinoa.
Tuesday: Chicken kebabs with brown rice.
Wednesday: Baked cod with steamed broccoli.
Thursday: Eggplant Parmesan with side salad.
Friday: Shrimp and vegetable stir-fry with brown rice.
Saturday: Lentil and vegetable stew.
Sunday: Stuffed bell peppers with ground turkey and mixed greens.
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