Mediterranean Diet – Weekly Menu And Healthy Snacks

Studies show that people who follow the dietary principles of the Mediterranean diet have a lower risk of developing heart disease, arthritis, obstructive sleep apnea and grade 2 diabetes and have a stroke.

Olive Oil, Nuts and Seeds

Walnuts, seeds, and berries are a great source of fat, protein and fiber: almonds, hazelnuts, pine nuts, pistachios, cashews, chickpeas, lentils, beans, pods, sesame seeds.

Herbs and spices are rich in antioxidants and ideal for flavoring and flavoring food, reducing the need to add too much salt and fat to dishes.

Use: Basil, garlic, bay leaf, hot pepper, oregano, parsley thyme, thyme, tarragon, sage, pepper, marjoram, mint, rosemary, anise, cloves, cumin, fennel, lavender, sumac.

Dairy Products and Eggs

Dairy products are included in the Mediterranean diet, but in a moderate amount, contributing to calcium intake. The most popular cheeses used in the Mediterranean diet, in recipes, are: brie cheese, feta, haloumi, Parmigiano-Reggiano, ricotta, pecorino, chevre, corvo, manchego.

Chicken, duck and quail eggs are famous in the Mediterranean-inspired diet and are eaten quite frequently, being a good source of protein.

The Mediterranean diet mainly recommends the consumption of white meat, low in saturated fat, such as chicken, and the occasional inclusion in the diet of red meat dishes.

Mediterranean Diet – Weekly Menu

The recipes of the Mediterranean diet are simple, tasty and filling. If you want to try this diet, here is a model of a daily menu that you can use as a source of inspiration:

Monday: Breakfast – Greek yogurt with granola and berries lunch – tomato salad with grilled halloumi and herbs dinner – salmon with vegetables and rice.

Tuesday: Breakfast – omelet with feta and cherry tomatoes lunch – baked chicken with olives and rice dinner – curry with peas, rice, chickpeas and cauliflower.

Wednesday: Breakfast – wholemeal pita with hummus and cucumber lunch – bean and eggplant sandwich dinner – baked salmon with lemon, garlic and thyme.

Thursday: Breakfast – sardine rillette sandwiches lunch – tuna couscous, tomatoes, peppers, capers and parsley dinner – pan-fried shrimp with garlic.

Friday: Breakfast – poached egg with spinach sautéed with garlic and wholemeal bread toast lunch – quinoa with eggplant, zucchini, peppers, beans and parsley dinner – baked chicken breast with foil, garlic, ginger, lemon, honey and asparagus.

Saturday: Breakfast – oatmeal with apple and walnuts lunch – salmon with farro, red beans and dressing tahini dinner – baked sweet potato with baked chickpeas, yogurt sauce with herbs, cherry tomatoes and pesto.

Sunday: Breakfast – Greek yogurt with chia and blueberries lunch – eggplant pizza with mozzarella, basil and tomato sauce dinner – chicken meatballs with Greek yogurt and quinoa.

Healthy Snacks for the Mediterranean Diet

The Mediterranean diet excludes processed sweets and snacks that we often use between meals (biscuits, croissants, chips, salads, etc.) and replaces them with healthy and filling alternatives. This list includes:

  • Nuts, hazelnuts, almonds, pistachios
  • Fruit slices with peanut butter
  • Berries
  • Greek yogurt
  • Grapes
  • Chia pudding
  • Cheese served with pieces of fruit
  • Hummus served with slices of carrot, cucumber, or pepper
  • Guacamole

Mediterranean Diet – Recommended Book

The Mediterranean diet is the subject of many books on the nutritional principles that underlie this eating style, scientific studies to evaluate its benefits, and delicious recipes that can be cooked according to its recommendations.

Among these titles, we recommend 1000 Mediterranean Meals: Every Recipe You Need for the Healthiest Way to Eat a generous volume, with 1000 practical recipes, perfect for those who want to try this diet.

Includes dishes such as vegetable stews, grilled fish, hummus, arancini, gazpacho, hummus, Foccacia, pizzette, tapas, appetizers, salads, sauces, desserts and everything you need for a healthy, complete and varied menu.

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