Mediterranean diet is suggested by most physicians and doctors. The reason behind it is its effective results in obstructing various diseases. Mediterranean diet consists of grains, fruits, and vegetables. Moreover, this diet uses less amount of dairy and meat which makes it a very healthy diet plan.
As it is clearly understood by the name, the Mediterranean diet came from the Mediterranean region. Their regional diet plan involves a magnificent number of legumes, healthy fats, fishes, and grains.
- The common outline of this diet plan is mentioned below
- Generous amount of grains, vegetables, and fruits.
- Few eggs in the diet.
- Healthy fats i.e. olive oil, nuts, etc.
- A modest amount of fish and dairy in everyday diet.
- A low quantity of red meat and white meat.
Noteworthy, this diet is not suitable for people who are focusing on reducing their fat consumption. This is because of olive oil and different other healthy fats resources. Mediterranean diet has more percentage of calories from fats, as compared to a normal diet.
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FRAMING A MEAL OUTLINE:
Above, we talked about what are the nutrients that are included in the Mediterranean diet. Now, we’ll mention things which are excluded from this diet plan. These things are listed below:
- Packed food items.
- Foods with excessive sugar.
- Refined oils. For example, soybean and canola oil.
- Processed meat and foods.
- Food made of refined grains. For example, white pasta, white flour, etc.
WEEK’S MEAL PLAN:
If you are worried about how to set up a weekly Mediterranean diet plan, we’re here to help you. Listed below is the 7-day Mediterranean diet plan that’ll help you become healthier.
1 full cup of grains with honey and dates. In addition, eat some less-sugared food (i.e. raspberry) and 28 grams of almonds.
Have boiled white beans with garlic and cumin. With this, you’ll love to have a cup of arugula with little olive oil and tomato toppings.
Serve yourself with a half cup of grain pasta along with olive oil, tomato sauce, vegetables and a very less amount of Parmesan cheese.
One full cup of yogurt (specifically Greek yogurt) with honey and a sliced apple with almonds.
Start your lunch with garbanzo beans (roasted) along with oregano. Furthermore, take feta cheese crumbles and one cup of quinoa with tomatoes and olives.
Delicious grilled sardines served with lemon pieces, two cups of steamed kale and Parmesan cheese.
Full-grain oats with maple syrup and dates and some less-sugar fruits.
For lunch, you can take stewed zucchini with yellow squash and potato in herb sauce.
Two cups of arugula (or spinach) with olive oil and olives. With this, you can also eat the vegetables which were left in lunch with white fish in less quantity.
One full cup of Greek yogurt with a half cup of less sugared fruits. You can also take 28 to 54 grams of walnuts, this is optional.
One grain sandwich along with grilled vegetables. Moreover, if you want to enhance your calories you can have avocado with bread.
Few pieces of salmon with black pepper and garlic. You should also make a roasted potato with chives.
It’s the fifth day, so it’s time for eggs. Have 2 eggs with onion, tomatoes and black pepper. Serve it with few grams of avocado.
Place roasted anchovies on a full-grain toast with lemon juice. And a salad consisting of steamed kale and tomato.
Dish up lemon juices with two cups of steamed spinach and a boiled artichoke along with garlic powder and salt.
Sliced blueberries with 2 pieces of full grain toast. You can serve it with soft cheese, queso fresco, etc.
Eat two cups of any green vegetable you like. Also, a few pieces of roasted chicken with olive oil and lemon slices should be part of the sixth-day lunch.
You can have a bunch of roasted vegetables for dinner. These include carrot, zucchini, tomato, sweet potato, eggplant, etc. you can roast these vegetables with olive oil and heavy herbs.
The breakfast of the last day of week includes a pan-fried egg with a wheat toast, served with delicious grilled tomatoes.
2 cups of green salad served with cherries and tomatoes. In addition, with full-grain pita bread and 54 grams of hummus.
The end of the week is delicious. As it has a full-grained pizza with grilled vegetables, low-fat cheese, and sauces.
Mediterranean diet is suggested by many doctors because of the wide number of advantages it contains. Some of them are listed below:
Research has shown that people consuming the Mediterranean diet experience better than the people consuming a normal diet. However, these results are found in adults and are not for younger people.
REDUCING CHANCES OF CARDIOVASCULAR DISEASES:
Researches have shown that the Mediterranean diet reduces cardiovascular diseases by 30 percent. These diseases include heart attacks, strokes, etc.
REDUCING BODY WEIGHT:
If you are trying to lose weight, the Mediterranean diet is best for you. Also, it is found that reducing the weight Mediterranean diet has more effective results than a low-fat diet. It is also comparable with standard weight loss diet plans.