Download Free Cookbook With Weekly Mediterranean Diet Meal Plan

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Lower fat dairy options should replace full fat dairy products. Olive oil would be limited to a tablespoon per day. The human body requires dietary fat, and plant based olive oil is a heart healthy choice. Fish, eggs and poultry should be limited to no more than two servings each, per week.

These are good sources of protein but contain more calories than legumes. Wine should be limited to one glass per day. A four ounce glass of red wine is full of antioxidants but contains to calories.

Eat fruit for dessert. Consume no more than 2 eggs a week. Replace butter with olive oil for cooking. Use honey to sweeten no sugar. Eat red meats once a month. Put in 30 min. Greek style yogurt with fruit and nuts is a great choice for yogurt as it contains more protein than regular yogurt. An even higher protein choice might include a vegetable filled egg white omelet with whole grain toast.

Lunch would account for to calories. As always, emphasize fresh and minimally processed foods. Lunches would be made up of bean based soups, salads with beans and an olive oil dressing, light seafood or poultry dishes and whole grains. Hummus and vegetables in a whole wheat pita is an example of a plant based sandwich that would make a tasty lunch option.

Ideally lunch should include at least three fruit or vegetable servings. Dinner would be in the calorie range. Dinner options are virtually identical to lunch, with an emphasis on fresh vegetables, legumes and whole grains. For variety, grains like Quinoa, though not traditionally Mediterranean, can be used in salads or as a side dish. Again, dinner should include at least three fruit and vegetable servings. Grilled fish and vegetables make a delicious dinner choice.

A 50 to calorie snack of a few nuts, vegetables or fresh fruit would complete the daily calorie intake. Some delicious breakfast options would be a high protein Greek style yogurt with granola and fruit topping, a spinach and tomato omelet made with a combination of whole egg and egg whites accompanied by fresh fruit. Steel cut oats or other whole grain hot cereal with fruit is also an excellent choice. Lunch would be approximately calories and focus on fresh foods and legumes or lean protein.

An example of a lunch that would fit the Mediterranean diet is a grilled vegetable medley served over polenta, accompanied by a side salad with feta. Both lunch and dinner should include a minimum of three vegetable servings. Dinner leftovers make an easy lunch the next day.

Dinner options are the same as lunch, with the focus on nutritious, unprocessed foods and at least three vegetable servings. Fish or chicken with rice, vegetables and a salad makes an easy but elegant dinner. For busy nights, bean soups could be prepared ahead and easily reheated. Serve the soup with salad and whole grain bread for a quick comforting meal. A single glass of red wine can accompany dinner. The rest of the calories would be made up by two calorie snacks.

Yogurt, whole grain crackers or fruit make healthy snack choices. Most of these food variations share the same principles. Plant based foods make up the majority of the diet, with the main fat source coming from olive oil. Consuming fish and seafood weekly.

Red meat occasionally, once a month. Carbohydrates in the form of whole grains. Fresh fruits and vegetables. The primary protein source comes from low fat sources like beans and seafood. One half cup of beans has about the same protein content as an ounce of meat with no saturated fat. Eggs, poultry and seafood in a limited amount each week. Who Invented the Mediterranean Diet? The history of the Mediterranean diet has millenarian origins. Its principles were already in use from the 4th century under the roman empire.

The diet attracted international interest after a study conducted by Dr. Ancel keys at the end of the Second world war. Keys noticed how the population in the Cilento southern Italy , had a greater longevity, minor incidence of heart problems. The Doctor understood that it was due to the alimentary regimen they followed.

Ancel Keys lived in a small village of fishermen Poplars in the common of Pollica in the province of Salerno, Italy for 40 years. He passed away in November at years age. An International Journal of Medicine Results may vary, and testimonial are not claimed to represent typical results.

In addition, you assume certain risks inherent in a nutrition program. Enrico and Valerie are not doctors, and their advice is not a substitute for medical advice.

However, Enrico and Valerie cannot guarantee your results with the Mediterranean eBook. The stories you see on this page are real. May Learn how and when to remove this template message. Regular Calorie Comparison , U. Manufacturing Packaging Marketing Foodservice Fortification. Botulism Campylobacter jejuni Clostridium perfringens Escherichia coli O H4 Escherichia coli O Devon colic Swill milk scandal Bradford sweets poisoning English beer poisoning Morinaga Milk arsenic poisoning incident Minamata disease Iraq poison grain disaster Toxic oil syndrome Jack in the Box E.

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