The Mediterranean Diet Menu

The Mediterranean diet menu is a type of diet that recommends the consumption of fruit, vegetables, meat, fish, fiber, carbohydrates, vegetables and olive oil.

It's important to know that this diet is known throughout the world and is recommended by many nutritionists.

Mediterranean Diet Menu Pyramid

The Mediterranean diet menu pyramid

 

How to Compose the Mediterranean Diet Menu

The following is a sample mediterranean diet menu of 1400 calories per day, that will help you introduce healthy habits into your diet and maintain your ideal weight.

Monday

Breakfast: a cup of coffee, a cup of low-fat milk and a jar of yogurt 125 g.

Mid-morning snack: a fruit.

Lunch: 80 grams of brown rice with artichokes, grilled fish with a side of mixed salad dressed with extra-virgin olive oil, vinegar and salt.

Snack: orange juice (real squeezed oranges).

Dinner: 2 boiled eggs with a side of 200 grams of boiled chicory, 40 g of whole grain bread and fruit.


Tuesday

Breakfast: a cup of tea, 50 grams of toasted bread with 30 grams of fruit jam.

Mid-morning snack: a citrus juice.

Lunch: 70 grams of whole grain fusilli pasta with tomato sauce and basil, 150 g turkey breast grilled with a side of boiled spinach with lemon juice.

Snack: 125 grams of white light yogurt.

Dinner: 2 boiled potatoes, 100 grams of grilled sausage served with 200 g of mixed salad topped with 1 tablespoon of extra-virgin olive oil and a pinch of salt.


 

Wednesday

Breakfast: a cup of coffee, 125 grams of white light yogurt with 20 grams of muesli.

Mid-morning snack: a fruit.

Lunch: spelt salad with mozzarella and julienne carrots.

Snack: a fruit.

Dinner: 200 grams of sole served with 200 grams of steamed cauliflower.


 

Thursday

Finally we see some spaghetti on this 4th day of Mediterranean diet menu!

Breakfast: a cup of skimmed milk, a cup of coffee and 125 grams of low fat plain yogurt.

Mid-morning snack: orange.

Lunch: 80 g of spaghetti with a tomato sauce, mozzarella and fennel.

Snack: 125 grams of white light yogurt.

Dinner: 150 grams of chicken breast served with grilled zucchini and 2 slices of whole grain bread.


 

Friday

Breakfast: a cup of semi-skimmed milk with 20 grams of muesli and a cup of coffee.

Mid-morning snack: 125 g white low-fat yogurt.

Lunch: a serving of 80 grams of rice with zucchini, a salad and a fruit of your choice.

Snack: an orange juice.

Dinner: 200 grams of boiled codfish with a side of salad with lettuce and tomatoes topped with extra-virgin olive oil and salt, and 2 slices of whole wheat bread.


 

Saturday

Breakfast: a cup of semi-skimmed milk with 20 grams of muesli and a cup of coffee.

Mid-morning snack: a fruit.

Lunch: a serving of 70 grams of barley with grilled vegetables, 100 g mixed salad dressed with extra-virgin olive oil, vinegar and salt.

Snack: 125 grams of white low fat yogurt.

Dinner: 60 grams of boiled beans with a side of 200 grams of steamed chard and 2 slices of whole wheat bread.


 

Sunday

Our favorite spaghetti on the last day of this example of Mediterranean diet menu.

Breakfast: a cup of tea, 50 grams of toasted bread with 30 grams of fruit jam.

Mid-morning snack: an apple.

Lunch: 70 grams of whole wheat spaghetti with tomato sauce and basil, 150 g of tuna with boiled beans.

Snack: 125 grams of white low fat yogurt.

Dinner: Mixed salad with soy, tomato and 2 sliced ​​carrots.

 

It's good to know that when you follow a Mediterranean diet menu it is important to drink at least two liters of plain water a day and practice a moderate physical activity.

 

 

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