July 9

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Mediterranean diet menu, here’s what to eat

Following a Mediterranean diet menu is the ideal solution for those who want to lose weight in a healthy way: it is one of the best diets.

All the credit goes to the pyramid of the menu of the Mediterranean diet which represents in a simple and schematic way the quantities and types of foods to be eaten in the weekly plan of the Mediterranean diet. The benefits of the weekly Mediterranean diet, typical of the Mediterranean area (Southern Italy, Greece, Morocco, Spain, Portugal and Croatia), are reflected not only on weight, but also on health, especially for women.

Weekly Mediterranean diet menu

The weekly menu of the Mediterranean diet includes a lot of variety of foods and relative freedom in terms of quantity. Generally, following a weekly Mediterranean diet menu, you consume about 1200 calories per meal.
Looking at the facts, it is one of the favorite diets also because there are very few foods that are completely excluded: the only rule to follow is to abound with the foods at the base of the pyramid and limit those at the top. The proportions of foods are, in order of importance and quantity: water, fruit and vegetables, whole grains, spices, dairy products and milk, olive oil, fish, meat and sweets.

In the weekly 1200 calorie menu of the Mediterranean diet, 3 portions of unrefined cereals (pasta, rice, bread, spelled, oats), 3 portions of fruit, 6 portions of vegetables, 2 portions of milk and dairy products, natural water must be consumed daily in free quantity and as condiments spices and olive oil.
In addition, there are 5-6 portions of fish weekly (preferably blue and rich in omega3), 4 portions of white meat and poultry, 3-4 portions of olives, legumes and nuts, 3 portions of potatoes, 3 of eggs and 3 desserts.
Red meat is allowed 4 times a month. For a weekly low-calorie Mediterranean diet it is sufficient to weigh the portions and do not overdo it with seasonings.
Below we offer you an example of a 1200 calorie Mediterranean diet weekly menu.

Example of a 1200 calorie weekly Mediterranean diet menu

Monday

Breakfast
A 125g jar of low-fat white yogurt
20g of wholemeal bread
20g of jam

Mid-morning snack
1 banana

Lunch
50g of brown rice
50g of fresh beans
200g of boiled vegetables
1 apple

Afternoon snack
A seasonal fruit

Dinner
150g of turkey breast
200g of fresh vegetables
A tablespoon of extra virgin olive oil
40g of wholemeal bread

Tuesday

Breakfast
A cup of skimmed milk
20g of muesli
1 fruit of the season

Mid-morning snack
1 apple

Lunch
150g of roast chicken
200g of mixed salad
40g of wholemeal bread
1 kiwi

Afternoon snack
Freshly squeezed orange juice

Dinner
100g of bresaola
200g of salad
40g of wholemeal bread

Wednesday

Breakfast
A cup of skim milk
A cup of coffee
3 wholemeal rusks
20g of jam

Mid-morning snack
10g of dried fruit

Lunch
50g of wholemeal pasta with tomato
200g of mixed vegetables
40g of wholemeal bread
1 seasonal fruit

Afternoon snack
A seasonal fruit

Dinner
150g of roasted chicken breast
200g of seasonal vegetables
A tablespoon of extra virgin olive oil

Thursday

Breakfast
A cup of tea
20g of wholemeal rusks
20g of jam

Mid-morning snack
Freshly squeezed orange juice

Lunch
2 poached eggs
200g of mixed salad
40g of wholemeal bread
1 seasonal fruit

Afternoon snack
A seasonal fruit

Dinner
Roast chicken breast
200g of seasonal vegetables
1 tablespoon of extra virgin olive oil

Friday

Breakfast
Fresh orange juice
3 wholemeal rusks with light cream cheese

Mid-morning snack
1 seasonal fruit

Lunch
120g of grilled beef
200g of mixed salad
40g of wholemeal bread
1 kiwi

Afternoon snack
Fresh fruit salad

Dinner
120g of roasted chicken breast
200g of grilled seasonal vegetables
1 tablespoon of extra virgin olive oil
40g of wholemeal bread

Saturday

Breakfast
A cup of skimmed milk
A cup of coffee
3 rusks
20g of jam

Mid-morning snack Low-
fat white yogurt

Lunch
50g of risotto with courgettes
200g of mixed salad

Afternoon snack
10 grams of dried fruit

Dinner
Steamed salmon
Tomato salad
1 tablespoon of extra virgin olive oil
40g of wholemeal bread

Sunday

Breakfast
A cup of tea or barley
30g of wholemeal rusks
20g of jam

Mid-morning snack
1 banana

Lunch
Slice of roasted tuna
200g of mixed salad
40g of wholemeal bread
1 seasonal fruit

Afternoon snack
Fresh seasonal fruit salad

Dinner
150g of mozzarella
200g of boiled spinach
1 tablespoon of extra virgin olive oil
40g of wholemeal bread


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