Mediterranean Diet

The Mediterranean diet is an eating style that emphasizes the consumption of fruits, vegetables, potatoes, vegetables, bread and fish.

Mediterranean Diet In particular, very popular among the vegetables is the tomato with its nutrients activates the metabolism and helps maintain the elasticity of the tissues.

Typical of the Mediterranean diet is the ‘extra-virgin olive oil, unique for its taste and its high digestibility, it is also rich in vegetable fats very useful for the health of the organism.

Meals are usually accompanied by a glass of wine , a drink that when consumed moderately has numerous beneficial effects.

Recent studies have shown that the Mediterranean diet, thanks to its peculiarities prevents cardiovascular disease and heart.

Example of Mediterranean diet that will allow you to lose 1-2 pounds per week:

MONDAY ‘

• Breakfast: a cup of milk (skimmed), coffee, 125g fat plain yogurt
• Mid-morning snack: a pear
• Lunch: rice with artichokes, grilled fish with a mixed salad dressed with extra-virgin olive oil, vinegar and salt
• Snack: juice orange juice
• Dinner: 2 boiled eggs, boiled chicory 200g, 40g of wholemeal bread, fruit choice.

TUESDAY ‘

• Breakfast: a cup of tea, 50 g of biscuits, 30 g of fruit jam
• Mid-morning snack: a squeeze of citrus
• Lunch: 70g of wholemeal fusilli pasta with a sauce of tomato and basil, 150g of turkey breast grilled, boiled spinach with lemon juice.
• Snack: 125g fat plain yogurt
• Dinner: 2 boiled potatoes, 100 g of grilled sausage, 200 g of tomato salad seasoned with 1 tablespoon extra-virgin olive oil and a pinch of salt.

WEDNESDAY ‘

• Breakfast: a cup of coffee, 125g fat plain yogurt, muesli 20 g
• Mid-morning snack: an apple
• Lunch: salad of farro, carrots and mozzarella
• Snack: fruit choice
• Dinner: 200g of sole, 200g cauliflower steam

THURSDAY ‘

• Breakfast: a cup of milk (skimmed), coffee, 125g fat plain yogurt
• Mid-morning snack: an orange
• Lunch: 80 g of spaghetti with tomatoes, boiled fennel, mozzarella.
• Snack: 125g fat plain yogurt
• Dinner: 150g chicken breast, radicchio, 2 slices of wholemeal bread.

FRIDAY ‘

• Breakfast: a cup of milk (skimmed), 20 g of muesli, coffee
• Mid-morning snack: 125g fat plain yogurt
• Lunch: risotto with zucchini, salad, fruit choice
• Snack: orange juice
• Dinner: 200g of boiled cod, lettuce and tomato salad dressed with extra-virgin olive oil and salt, 2 slices of whole wheat bread

Saturday

• Breakfast: a cup of milk (skimmed), 20 g of muesli, coffee
• Mid-morning snack: a pear
• Lunch: 70 g barley with grilled vegetables, 100 g of chartreuse, mixed salad dressed with extra-virgin olive oil, vinegar and salt
• Snack: 125g fat plain yogurt
• Dinner: 60 grams of boiled beans, 200 g of steam beets, 2 slices of whole wheat bread

Sunday

• Breakfast: a cup of tea, 50 g of biscuits, 30 g of fruit jam
• Mid-morning snack: an apple
• Lunch: 70g of wholemeal spaghetti with tomato sauce and basil, 150g of mackerel baked, boiled green beans.
• Snack: 125g fat plain yogurt
• Dinner: Mixed salad with soy, tomato slices, 2 raw carrots

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Mediterranean Diet