Mediterranean diet menu | Mediterranean diet sample menus

Mediterranean diet sample menus

Each Mediterranean diet menu region features a different choice of ingredients and, in this sense, there is no one true Mediterranean Diet.

However, central to the Mediterranean Diet is fresh fruit and vegetables, fish, and olive oil. The sample menu below demonstrates the range of dishes which are acceptable on the Mediterranean Diet:

Breakfast

French-style crepe with cinnamon glazed apples

Garden vegetable hash browns

Mediterranean vegetable omelet

Lunch

Chicken with penne pasta

Broccoli with lentils in a lemon garlic sauce

Herb-roasted potatoes with olive oil

Dinner

Salmon with a yogurt dill sauce

Mixed fruit with pine nuts

Oven-roasted squash with lima beans and olive oil & pesto

Snacks

Banana on a stick with peanuts

Homemade pretzels

Apple, cheese and crackers

Foods from plant sources occupy the biggest portion of the Mediterranean diet -- potatoes and foods from grains; fruits, vegetables, beans, other legumes, and nuts. Bread is an important part of the diet, usually enjoyed without butter or margarine.

Mediterranean diet menu it is also very important to maintain variety and minimal processing of foods. Every meal should include choices from each daily food group. For example, a good breakfast is not just oatmeal or a piece of whole wheat toast. It should also include fruit, and perhaps nuts or low-fat yogurt.

A lunch or main meal in North Africa might include a combination of couscous, vegetables, and legumes. In Italy, it might be pasta or polenta with vegetables and legumes. Nuts and seeds are often included in recipes, and dessert is usually fresh fruit. Choose seasonally fresh and locally grown fruits and vegetables when possible, and use whole grain foods. Processing of foods can remove important nutrients. For example, when grains are refined, fiber is lost.

Mediterranean diet recipes weight loss - The Mediterranean Diet is a nutritional model that stresses limiting red meat and eating large amounts of fresh fruits and vegetables, olive oil and fish. It is based on the traditional diet of people who live in the regions of Europe and Africa that lie on the Mediterranean Sea (e.g., Greece, Italy, Spain, Morocco, Tunisia).

The Mediterranean diet recipes weight loss was developed primarily from the diet of Cretans (people who live on the Greek island of Crete) and generally reflects the diet of much of southern Europe and northern Africa, although the different Mediterranean regions do have somewhat different diets. For example, in Morocco, pastries and couscous are eaten instead of the Italian bread and pasta and, in Turkey, beef and lamb are eaten more often than in southwestern Europe.

However, what unites most of the countries of the Mediterranean is their production of olive oil and reliance on fish, fresh fruits and vegetables as a source of nutrition. In the 1950s, scientists discovered that the populations of these countries had a lower rate of heart disease and generally lived longer than most people in northern Europe and America.

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