A healthy diet is the world trend. Mediterranean diet is not only considered as a diet plan that helps lose weight, but also for a healthy heart. Unlike other healthy diets, which include fruits, vegetables, fish, but limit fats. For the Mediterranean diet, it emphasizes eating vegetables and healthy fats. Read on to discover more.
What is Mediterranean diet?
It is considered as a healthy diet that inspirited by the eating habits from the countries around the Mediterranean, such as Greece, France, Italy and Spain. It mainly contains vegetables, fruits, nuts, beans, fish, healthy oils. Intake some meat and dairy foods are also allowed but with a small amount a month in the Mediterranean meal plan.
Dos and Don’ts
To eat: Fish, seafood, fruit and vegetables, whole grains, nuts, olive oil
To eat usually: Eggs, cheese and yogurt
To eat less: Red meat
To avoid: Processed meat, added sugar, refined grains and oils, trans fat
Meal plan
Day #1
Breakfast: Whole grain bread with a piece of cheese and tomatoes
Lunch: Smoked salmon with lemon sauce
Snacks: an orange
Dinner: Roasted chicken with salad
Day #2
Breakfast: Greek yogurt with fruit and honey
Lunch: Green salad with nuts
Snacks: a cup of raspberries
Dinner: White fish cooked in olive oil with a potato
Day #3
Breakfast: Whole grain toast with unsweetened nut butter
Lunch: Fatty sardines with boiled greens
Snacks: Handful of nuts
Dinner: Roasted vegetables in olive oil and chicken & White Bean Soup
Day #4
Breakfast: Muesli with berries
Lunch: Quinoa Salad and Roasted greens
Snacks: Handful of dried fruit
Dinner: Salmon with quinoa
Day #5
Breakfast: Scrambled egg with tomatoes
Lunch: Vegetables cooked in olive oil with tomato sauce
Snacks: Half cup of Greek yogurt with nuts
Dinner: Grilled seafood and roasted broccoli with quinoa
