FREE Mediterranean Diet Menu Sample

Special Note:
If you are keen on Mediterranean diet recipes you can download Free 7 Days Mediterranean diet meal plan with complete Mediterranean recipes for breakfast, lunch and dinner here: Mediterranean Diet Meal Plan

Breakfast:
Yogurt with Granola
Ingredients:
1 cup low fat, low sugar plain or vanilla yogurt
¼ cup almonds
¼ cup rolled oats
½ cup fresh berries
Simply sprinkle the oats, almonds and berries over the yogurt and enjoy!

Lunch:
Radish Salad with Tuna
Ingredients:
1 teaspoon salt
Juice of 1 lemon
1 pound radishes, thinly sliced or grated
2 tablespoons minced fresh parsley
¼ cup diced celery
¼ cup minced scallion
3 tablespoons extra-virgin olive oil
1 3.75 ounce can tuna, in water, drained and flaked
12 small black olives, pitted
Directions
In small bowl, dissolve salt in lemon juice. Add radish slices, parsley, celery, and scallions; mix well. Let set for 5 minutes. After 5 minutes, drain out any water from salad. Add olive oil, tuna, and olives. Serve piled on bed of greens.
Servings and Nutritional Information
Makes 6 servings at ½ cup each.
102 Calories, 4 g Carbohydrate, 4 g Protein, 8 g Total Fat, 1 g Saturated Fat, 6 mg Cholesterol, 370 mg Sodium

Dinner:
Stewed Green Beans Recipe
Ingredients:
1 pound green beans, ends trimmed off
¼ cup olive oil
2 cloves minced fresh garlic
¾ cup water
1 teaspoon sea salt
¼ cup chopped fresh mint leaves
¼ cup chopped flat leaf parsley
Directions
Heat a large skillet over medium heat. Add the olive oil. Toss the beans in the oil and stir as they cook for five minutes. Add the minced garlic and cook three to four minutes longer, stirring often. Add the water, salt, mint and parsley, stir, cover and let simmer for 30 minutes. Enjoy as a tasty side dish.

If you want more Mediterranean Diet Menus, download our FREE Mediterranean Diet Menu Plan!

Mediterranean Diet and Low fat diet equally healthy

People who suffered a heart attack of have problems with high cholesterol and blood pressure, will benefit greatly if they adopt Mediterranean diet or Low-fat diet eating patterns.

Both diets have similar intakes of carbohydrates, cholesterol and protein but Mediterranean diet has higher amounts of monounsaturated fats, healthy omega-3 fatty acids.Both diets can be really effective components of post heart attack recovery process, say the researches.
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Tasty Mediterranean Diet Recipes for Breakfast

You probably already heard about all the health benefits of new Mediterranean Diet. Mediterranean diet is much more healthy than typical American diet.

You may already heard that Mediterranean diet will help you weight loss while improving your overall health if you follow delicious and tasty Mediterranean diet menu preparing for you and your family some simple yet delicious Mediterranean diet recipes.

Here are some Mediterranean diet recipes for breakfast:
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How to Eat like the Mediterraneans?

For its health benefits, doctors always recommend Mediterranean diet. What does it mean to follow Mediterranean diet meal plan?
Avoid processed foods and eat whole, fresh foods instead
Avoid having meat as your main course
Cut down on read meat
Use Olive oil and other healthy oils instead od butter
Enjoy your food
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Mediterranean Diet Plan Vs. American Diet Plan

The new Mediterranean diet and standard diet called American diet are total opposites. The classical American diet bases itself on foods high in refined sugars, carbohydrates and red meat. The new Mediterranean diet is high in fruit and vegetables and whole grains. Which one do you think is healthier?

Both diets do consists of some calories that come from consumed fat, but the big difference is that fats in Mediterranean diet are monounsaturated fats which do not raise cholesterol levels, unlike saturated fats in American diet.

Mediterranean Diet explained
Mediterranean diet is actually a dietary patterns which are followed in countries that border Mediterranean Sea. There are big differences between eating habits in different Mediterranean countries, but also some common factors: high consumption of vegetables and fruits, beans, whole grains, seed, nuts and spices, olive oil. Other foods like poultry, dairy products like cheese and yogurt are consumed in moderate amounts (almost daily), while seafood and fish can be eaten twice a week. But, to follow Mediterranean diet you don’t have to eat fish or seafood.

American Diet explained
On the other side of the diet world, American diet gives very little emphasis on fresh vegetables or fruits, but instead relies heavily on processed foods, fried or fast foods, red meat, sugars and refined carbohydrates. The fats in this diet contain saturated and trans fats and high amounts of sodium. Even worst, this diet can lead to deficiencies in fiber, vitamins and minerals since it gives very little value to consumption of fresh fruits and vegetables, essential to good health.

Mediterranean diet relies on fresh food which means lover amounts of hydrogenerated oils, and higher amounts of essential nutrients like minerals, vitamins and fiber. Combination of unsaturated fats, essential nutrients, omega 3 and low sodium intake lower cholesterol and blood pressure and reduce the risk of heart diseases.

Mediterranean Diet Recipes

Special Note: If you are keen on Mediterranean diet recipes you can download free 7 Days Mediterranean diet meal plan with complete Mediterranean recipes for breakfast, lunch and dinner here: Mediterranean Diet Meal Plan

On our website you’ll find Mediterranean diet recipes which are based on authentic cooking traditions followed by Mediterranean people, but adjusted to eating and living habits of North America.

The Mediterranean diet is so healthy that even some governments recommend it as a official weight loss solution with health benefits. Mediterranean diet is what we Mediterraneans eat, every day.

The Mediterranean people known how to enjoy life, and enjoying the Mediterranean recipes is a very important aspect of our way of life. To me, it is much more fun, and health giving, than worrying about the exact amount of antioxidants in vegetables. This is how I would like you to perceive Mediterranean diet, which will help you lose weight and be healthier.

Key components of Mediterranean diet recipes include healthy olive oil, vegetables and fruits, protein rich legumes, whole grain and seafood, but moderate amounts of red meat and wine.

Mediterranean diet is rich in flavors, and the health benefits of Mediterranean diet are hard to ignore – Mediterranean cuisine is quite easy to master, and offers nourishing as well as delicious recipes that will help you work your way toward optimal health.