Mediterranean Diet Menu

The Mediterranean diet menu is based on the peculiarities of residents of the Mediterranean region.

The principles of a Mediterranean diet menu:

It can be any vegetable: all varieties of cabbage, pepper, tomatoes, eggplants, leeks, carrots, courgettes and olives. Proteins: meat, fish and eggs. Mediterranean diet menu is based on natural and low-fat meat. You should regularly eat fresh fish, seafood (lobster, squid, mussels and scallops) and low-fat meat (at least 5 times a week), as well as vegetable oils.

The major rules of Mediterranean diet menu:

It is recommended to have carbohydrate foods for breakfast (muesli or porridge) and for dinner to have protein foods (vegetables). For lunch – vegetables, pasta (noodles) or rice.

Recommended carbohydrates: pasta, oatmeal, bread, rice, cereals (muesli, porridge).

Add fresh herbs everywhere (marjoram, tarragon, basil, celery, parsley, dill etc). It’s better to consume raw or boiled vegetables. Drink a glass of red wine every day. Grape wine contains an enormous amount of vitamins and minerals, fruits sugars and tanning agents.

About 60% of a diet are carbohydrates (products from cereals, pasta, bread), approximately 30% is fats (mostly olive oil) and approximately 10% of the menu are proteins (meat, fish, cheese).

Mediterranean Diet Menu -Does it Really Work?

Mediterranean diet menu consists of vegetables, breads, cereals, fruits, beans, potatoes, seeds and nuts. Olive oil is an essential part of the Mediterranean diet. Monounsaturated oil is present in olive oil, which is a great source of antioxidants and good fat.

Eating fish three times, every week is beneficial as omega 3 is present in fish. Mediterranean diet menu requires proper intake of monounsaturated fats, which help in the maintenance of cholesterol in the blood. Mediterranean diet menu needs physical activity. If the diet is accompanied by proper exercise, you will be healthier.

A Mediterranean diet menu starts with an appetizer. This includes Nicoise salad, stuffed grape leaves or Moroccan olive salad. This diet menu always includes bread such as Egyptian bread rings and Cyprus olive bread.

For main course, Mediterranean diet is composed of either pasta or soup together with meat or fish. Eating pasta in large quantity causes you to gain more weight. Mediterranean diet may be beneficial for the heart but it will never give the weight you desire.

Mediterranean diet is not the solution to your weight problems. If you are allergic to seafood or if you are lactose intolerant, Mediterranean diet will never work for you.

You may want to check out my other guide on Weight Diet and Lose Pounds reviews!