Mediterranean Diet Recipe: See the Menu

A Mediterranean diet is famous for being one of the healthiest in the world. Inspired by the eating habits of the countries bordering the Mediterranean Sea, it combines fresh food, healthy fats and tasty recipes.

As well as promoting weight loss, this lifestyle reduces the risk of cardiovascular disease and improves quality of life.

What is the Mediterranean diet?

The Mediterranean diet is not just a diet plan, but a lifestyle. It includes the predominant consumption of fresh, whole and nutrient-rich foods.

The main foods in this diet are:

• Fruits and vegetables
• Whole grains
• Extra virgin olive oil
• Fish and seafood
• Nuts and seeds
• Moderate dairy products
• Red wine, consumed in moderation

Another important point is the practice of family meals and the habit of cooking your own food, valuing home preparation.

Benefits of the Mediterranean diet

Following the Mediterranean diet has numerous benefits for both health and general well-being:

1# Heart health: The fatty acids found in olive oil and fish help to reduce bad cholesterol.
2# Disease preventionBecause it is rich in antioxidants, the diet reduces the risk of cancer and type 2 diabetes.
3# Healthy weight loss: By focusing on natural and nutritious foods, you can lose weight without starving yourself.
4# More energy and dispositionThe combination of fresh food and good fats ensures more vitality throughout the day.

Full menu of the Mediterranean diet

Here is an example of a 7-day menu for those who want to start on the Mediterranean diet:

Day 1

Breakfast: Natural yogurt with honey and walnuts + 1 slice of wholemeal bread with olive oil
Morning snack: 1 handful of almonds
Lunch: Grilled salmon with rocket, tomato and olive oil salad + 1 slice of wholemeal bread
Afternoon snack: 1 apple
Dinner: Lentil soup with spinach and olive oil

Day 2

Breakfast: Wholemeal toast with avocado paste + 1 boiled egg
Morning snack: 1 handful of olives
Lunch: Grilled chicken with quinoa and sautéed vegetables
Afternoon snack: 1 pear
Dinner: Spinach omelette with feta cheese

Day 3

Breakfast: Red fruit smoothie with almond milk
Morning snack: 1 handful of Brazil nuts
Lunch: Grilled tuna with chickpea, cucumber and tomato salad
Afternoon snack: 1 slice of watermelon
Dinner: Ratatouille with brown rice

Day 4

Breakfast: Oatmeal with banana, honey and walnuts
Morning snack: 1 natural yogurt
Lunch: Baked fish with potatoes and green salad
Afternoon snack: 1 small bunch of grapes
Dinner: Pumpkin soup with olive oil

Day 5

Breakfast: Wholemeal bread with chickpea paste (hummus) and olive oil
Morning snack: 1 handful of pistachios
Lunch: Shredded chicken with quinoa and mint tabbouleh
Afternoon snack: 1 peach
Dinner: Caprese salad with wholemeal bread

Day 6

Breakfast: Wholemeal toast with white cheese and tomato
Morning snack: 1 homemade cereal bar
Lunch: Grilled salmon with black rice and sautéed broccoli
Afternoon snack: 1 orange
Dinner: Wholemeal spaghetti with homemade tomato sauce and basil

Day 7

Breakfast: Herb omelette with spinach + 1 slice of wholemeal bread
Morning snack: 1 handful of sunflower seeds
Lunch: Grilled shrimp with quinoa and avocado salad
Afternoon snack: 1 fresh fig
Dinner: Vegetable soup with chickpeas and olive oil

Is the Mediterranean diet for you?

This lifestyle is suitable for people looking for a healthy and balanced diet, with a focus on long-term health.

However, it is always important to adapt the menu to your personal needs and consult a nutritionist for individual advice.

See also: Mango's health benefits: 6 reasons to eat it

January 4th, 2025