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!

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