Meal Plan for the Mediterranean Diet

Meal Plan for the Mediterranean Diet

When you are preparing a meal plan for the mediterranean diet, make sure you’re adhering to a natural foods premise. Fruits and eggs are great for breakfast – just make sure you’re cooking the eggs in olive oil.

Omelets are a great options. You can load the eggs up with vegetables like spinach, mushrooms, onions and more – a Mediterranean-friendly breakfast choice. You can also make smoothies that are good for this diet plan.

Lunch and dinner can be similar, depending on whether you’re cooking at home, taking meal prep containers with you for lunch, or needing to pack more convenient foods. Some places, such as Starbucks, offer Mediterranean meals like the protein pack that are in line with this plan.

If you’re cooking vegetables, make sure you add broccoli whenever possible. This vegetable curbs hunger and provides many nutritional benefits. You can sauté some green vegetables in olive oil with something to flavor it – like garlic. Or roast some red peppers for a bright, flavorful addition.

Choose whole grains to cook with – such as brown rice or quinoa. Making pasta meals is fine, but try to make the meal a healthy version and not one loaded with melted cheese and high fat meats.

In fact, meat like fish and chicken are great to have frequently, but if you like red meat, cut down on that and only eat it in moderation, such as a couple of times per week for optimal health.

If you’re eating salads, don’t be shy about sprinkling nuts or seeds over the top. Greek salads are different from a typical lettuce-based salad. They sometimes include tomatoes, beans, cheese, olives, cucumbers, and onions and is drizzled with olive oil.

Even pizza isn’t off limits! Pizza made with fresh ingredients is a healthy option – especially the heart healthy tomato sauce. One thing many dieters appreciate about this meal plan is that bread is not off limits.

You can have bruschetta, which is a delicious mix of the bread, topped with tomato, basil and garlic to flavor it. You can also have dips made from fava beans or hummus made from chickpeas and a few flavor additions.

If you’re in the mood to snack, choose Greek yogurt – or make a nice plate of raw fruits, vegetables and healthy nuts. Anything natural that hasn’t been processed is usually a good option, but just eat enough to take your hunger away and no more.

With all of your meals, keep them fresh and steer clear of drowning the nutrients out with creams and sauces – or cooking them in a manner that depletes the produce from maintaining its health benefits.