FREE Mediterranean Diet Menu Sample

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.

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The Mediterranean Diet Menu and Meal Plan

Mediterranean diet recipes will predominantly contain ingredients specific to this region such as fish, olive oil, nuts, olives, and legumes. There are several health benefits now known of incorporating Mediterranean dishes into your meal plans.
If you want more Mediterranean Diet Menus, download our FREE Mediterranean Diet Menu Plan!

Mediterranean Diet Menu Basics:
The traditional Mediterranean diet meal plan originated in countries which border the Mediterranean Sea. These countries offer a host of cultural dishes and a healthy lifestyle that provide the foundation for a wholesome and nourishing diet.
When you make up your grocery list to buy items to make meals on the Mediterranean diet menu, you’ll have a list loaded with foods from the plant world. That’s right. Less animal products and more vegetables and fruits. Your list will include things like:

• fruits – Fresh fruit is eaten as a daily dessert, rather than sweets containing sugars and honey
• vegetables
• whole grains
• nuts
• legumes

Healthy Mediterranean Diet Menu Tips:
As you put together a Mediterranean Diet Menu, follow these tips:

1. Choose olive oil for your main fat source
2. Choose whole grains rather than grains which have been refined or processed
3. Limit unhealthy saturated and trans fats
4. Fill your plate and your belly with veggies
5. Eat fresh fruit for dessert.
6. Eat fish and poultry as your main sources of protein
7. Limit red meat
8. Add small amounts of yogurt and cheese to your diet as toppings or side dishes

New Mediterranean diet

What is the New Mediterranean diet?
The New Mediterranean diet is based on big amounts of vegetables and fruits, less carbohydrates, certain amounts of legumes with less animal fat (olive oil instead), good quantity of poultry and fish (sardines, tuna, mackerel, anchovies). Eggs are recommended just a few time a month, skinned milk daily, cheese from time to time and in special occasions Mediterranean diet does allow you to enjoy a good peace of meat or ham (unlike other diets, in Mediterranean diet no food is completely forbidden!)

Despite some articles you may have read on the Internet, there is no one Mediterranean Diet, old or new! The origins of Mediterranean Diet are from Mediterranean, a region of some 20 countries that share the Mediterranean Sea. Local population in these countries, dependent of local natural resources, agricultural customs and availability of certain food groups, always tended to consume the foods that was available to them. For example, population living near the sea shores, always has more fish and other seafood in their diets, than inland population. Although the distance between these population is sometimes very small (couple of miles), their diets can be significantly different.

The fine tuning of the Mediterranean Diet happened over the last decade, mostly thanks to scientific breakthroughs. So, what are the main differences between the Traditional Mediterranean Diet and the New Mediterranean Diet? There are two main differences: first, New Mediterranean Diet is geared toward weight loss, not just health and longevity. Second difference is that New Mediterranean Diet is more specific in comparison to the general guidelines of the Traditional Mediterranean Diet.

If you follow the New Mediterranean Diet your body will receive the optimal amount of various nutrients and foods that have been clearly associated by the medical researches with improved longevity and lower risks of diseases.
Physical active lifestyle is another very important aspect of the Mediterranean Diet associated with lower rates of hearth diseases and longer life spans. Thirty minutes of fast walking daily, would do you much benefits!

Even without the physical activity (vigorous or light) Mediterranean Diet will improve your significantly; changing your diet you will start to feel better, have more strength and energy! Undoubtedly, if you make some changes in your diet and your lifestyle you can save your health and prolong your life span! It’s your choice!

Mediteranean-Mediteranian Diet

Mediteranean – Mediteranian – Mediterranian – Mediterranian Diet
A Fundamental Guide to the Mediterranean Diet for Improved Health and Weight Loss.
The Mediterranean Diet plan is based on a low consumption of dairy, meat, and alcohol. Mediterranean food is rich in natural antioxidants and monounsaturated fats, as found in olive oil, canola oil, and flax seed oil.
Fresh fruits, grains, fish, vegetables, nuts and extra virgin olive oil are the base platform that make up the Mediterranean diet.

Many people and even institutions make a mistake when spelling Mediterranean Diet and they spell it:
meditteranean diet
meditterranean diet
mediterrian diet
mediterrenean diet
mediterrean diet
meditarranean diet
mediterranian diet
medeteranian diet
mediteranian diet
mediterean diet
mediteranean diet
mediterannean diet
meditterean diet
mediterrainian diet
mediterreanean diet
mediterian diet
meditteranian diet
mediterainian diet
mediterrain diet

We hope through this site to demystify Mediterranean diet and to give you an opportunity to learn about the Mediterranean Diet and all the „secrets“ you need to know in order to start living healthier and better through making small changes in your diets and foods.
Alessia and Roberto