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28-Day Mediterranean Diet Plan

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If you want to lose weight in four weeks and are looking for a diet that works, 28-day Mediterranean diet plan is the solution. It includes healthy meal plans like fruits and vegetables, fish, whole grains, and controls eating of unhealthy fats and meat. It advocates the intake of olive oil because it is an important source of beneficial fats.

Research has proven that the Mediterranean region has low rates of heart disease and obesity compared to America and the West as a whole. This indicated that the traditional eating habits of the region have vital impacts on the decline of chronic disease rates. For example, garlic is an important element in the Mediterranean diet as it helps to prevent blood clots and lower cholesterol levels, and also helps to protect against cancer.

Why follow the Mediterranean diet?

There are reports that the Mediterranean diet is one of the fastest diets prevalent in the United States because of the enormous health benefits and weight loss results.

It reflected positively on the health and the life quality of people who often adopt the Mediterranean diet foods. The diet steadily maintains the health of the heart, reduces the proportion of cholesterol and modulates blood pressure, which helps to reduce weight naturally.

In this context, American studies suggest that the Mediterranean diet contributes to reducing the likelihood of exposure to cardiovascular disease and the risk of stroke by 30%, and also plays a role in alleviating the symptoms of depression and Alzheimer's disease, as well as the level of sugar in the blood. Just as they say, "you are what you eat."

Do not forget that the total percentage of fat in this diet is 25% to 35% of the total calories, while saturated fat does not exceed 8% of the ratio mentioned above.

What are the main characteristics of the Mediterranean diet menu?

The Mediterranean diet does not concentrate on the reduction of total fat consumption only, but largely depends on the choice of healthy types of fat, as the diet does not encourage eating saturated fats or hydrogenated oils because they significantly contribute to gaining weight quickly.
  • The Mediterranean diet recipes rely on the use of olive oil as the principal source of fat. Olive oil contains mainly monounsaturated fat which is a type of fat that can help lower bad cholesterol (LDL) when used instead of saturated fat. Moreover, olive oil contains the highest levels of plant compounds that have antioxidant effects, aiding weight loss.
  • Canola oil and some nuts contain linolenic acid which is a type of omega-3 fatty acids. The omega-3 fatty acids can lower triglycerides and inhibit blood clotting, which helps to reduce the incidence of sudden heart attacks, improve cardiovascular health, and adjust blood pressure. Seafood,such as mackerel, trout, herring, sardines, tuna, salmon and species of fish,is a rich source of omega-3 fatty acids and plays an important part in the 28-day Mediterranean diet plan.
  • Mediterranean diet is a system that is both delicious and healthy to follow. Many people started the diet to lose weight and continued on the very same diet after reaching the desirable weight. Eating fruits, vegetables, and whole grains suffice the body with the nutrients needed, but for some people, that is not enough. And that's what the Mediterranean diet adds to this simple equation - FLAVOR!
  • Nuts and seeds are an excellent source of fiber, protein, and healthy fats. You can take a handful of almonds, cashews, pistachios, and walnuts as a fast snack between meals.
  • Mediterranean diet recipes use herbs and spices, to give a delicious taste of the food, as well as reducing salt intake and fat.
  • Reduce consumption of red meat during the 28-day diet plan as much as possible. Fish is a great substitute and make sure to avoid sausage, bacon and other processed meats that contain a high percentage of fat. Choose low-fat dairy, and reduce the intake of full-fat dairy products such as cheese and ice cream. Replace them with skim milk and fat-free products such as yogurt and low-fat cheese.


mediterranean diet plan


28-day Mediterranean diet plan

Each day of the following 28-day Mediterranean diet plan provide you with 1,500 calories. You may need to be adjusted to suit your goal calories for weight factors but that's not recommended unless necessary.  

Day 1

Breakfast:
  1. 1 cup of Greek skimmed yogurt 
  2. 3/4 cup of berries (any kind)
  3. 2 tablespoons of pecans

Lunch:

  1. large salad with 2 cups of mixed vegetables; in addition to 0.3 ounces of canned salmon or fresh, sliced tomatoes and cucumber, 2 tablespoons of olive oil and a tablespoon of red vinegar.
  2. 1 small slice of whole wheat bread

Snack:

  1. 1 tablespoon of walnut oil
  2. 1 medium apple

Dinner:

  1. vegetable tomato soup (see recipe below)
  2. 1 roll of whole wheat bread
  3. 1 cup of skimmed milk

Dessert:

  1. ¾ oz of toasted almonds


Calories                           1,509                
Carbohydrates 184 g
Proteins 81 g
Fat 56 gm
Saturated 7 gm
Semi-saturated0
Cholesterol57 mg
Sodium 1,504 mg
Fiber  36 gm


Day 2

Breakfast:
  1. 2 egg whites with ¼ cup cooked red pepper in two tablespoons of canola oil
  2. 2 bread slices of whole wheat
  3. ½ cup of skim milk
  4. 1 fresh orange

Snack:
  1. ¾ cup fresh strawberries

Lunch:

  1. leek soup (see recipe below) 
  2. large salad with 2 cups of lettuce, ½ cup of beans and 1 tablespoon of nut 0.1 ounces of feta cheese, 2 teaspoons of olive oil and 1 tablespoon of red vinegar
  3. 2 small whole wheat crackers

Snack:

  1. 1 ounce of whole corn chips
  2. 2 fresh oranges

Dinner:

  1. 3 ounces of meat
  2. 1 medium-sized mashed potato
  3. ½ cup of broccoli and cauliflower and carrots, plus 2 teaspoons of olive oil
  4. 1 cup of skimmed milk


Calories                          1,513                
Carbohydrates163 g
Proteins83 g
Fat61 gm
Saturated12.4 g
Semi-saturated0
Cholesterol125 mg
Sodium1,505 mg
Fiber 29 gm



Day 3

Breakfast:
  1. 1 cup of oats
  2. ½ cup skimmed milk
  3. ½ cup strawberry
  4. 2 tablespoons of walnuts

Lunch:

  1. 3 ounces of turkey breast with two slices of bread made from whole wheat, in addition to lettuce and tomato and one small teaspoon of light mayonnaise
  2. 1 medium-sized pear fruit

Snack:

  1. 2 large tablespoons of Hummus
  2. 1 small cup of carrots

Dinner:

  1. black beans mushroom burger (see recipe below)
  2. cobb salad of watercress and sliced red onion and two tablespoons of olive oil and one teaspoon of red vinegar

Snack:

  1. 1 cup pistachios


Calories                          1,519                
Carbohydrates180 g
Proteins80 g
Fat62.7 gm
Saturated7.1 gm
Semi-saturated0
Cholesterol96 mg
Sodium1,424 mg
Fiber 38 gm



Day 4

Breakfast:
  1. 1 whole wheat bun
  2. 2 tablespoons of walnut oil
  3. ½ cup of skimmed milk

Lunch:
  1. pumpkin soup (see recipe below)
  2. 3 ounces of tuna on whole wheat bread with fresh onion and one tablespoon of light mayonnaise
  3. ¼ cantaloupe

Snack:

  1. 1 cup of Greek skimmed milk with a spoon of almonds and granola

Dinner:

  1. 4 ounces of cooked chicken breast
  2. ⅔ cup of couscous from white wheat, cooked
  3. 1 cup of spinach and ½ cup of sliced carrots cooked in a tablespoon of olive oil

Snack:

  1. 1 mashed potato

Calories                          1,492                
Carbohydrates177 g
Proteins104 g
Fat49 gm
Saturated5.6 gm
Semi-saturated0
Cholesterol93 mg
Sodium1,398 mg
Fiber 27 gm



Day 5

Breakfast:
  1. 1 cup of ground wheat
  2. 1 cup of skimmed milk
  3. ½ cup of berries

Lunch:

  1. 1 veggie burger with whole wheat bread, ½ cup of black bean sauce, corn, lettuce, sliced tomatoes
  2. ½ cup of skimmed milk

Snack:

  1. 1 ounce of dry roasted nuts


Dinner:

  1. grilled salmon and asparagus with berries (see recipe below)
  2. ⅔ cup of cooked brown rice
  3. ½ cup of skimmed milk
  4.  ¾ grain of fresh peaches


Calories                          1,511                
Carbohydrates196 g
Proteins89 g
Fat44 gm
Saturated6.8 gm
Semi-saturated0
Cholesterol110 mg
Sodium1,338 mg
Fiber28 gm



Day 6

Breakfast:
  1.  1 cup of low-fat cheese
  2.  1 cup of strawberries

Lunch:

  1. sliced salmon (see recipe below)
  2. salad of lettuce, sliced carrots, sliced red onion and a tablespoon of olive oil and a tablespoon of red vinegar.
  3. 1 cup of skimmed milk

Dinner (at a restaurant, about 800 calories):

  1. 1 aperitif of mussels with tomato sauce
  2. 6 ounces of scrod
  3. 1 cup of roasted asparagus
  4. two tablespoons of olive oil and red vinegar
  5. 1 dinner roll

Calories                          1,506               
Carbohydrates114 g
Proteins111 g
Fat53.8 gm
Saturated9.8 gm
Semi-saturated0
Cholesterol157 mg
Sodium1,782 mg
Fiber22 gm



Day 7

Breakfast and Lunch:
  1. omelet of two egg whites and one ounce of low-fat cheese and ¼ cup of cooked broccoli
  2. 2 ounces of Turkish sausage
  3. rye bread with apple (see recipe below)

Snack:

  1. ¾ Greek yogurt (fat-free) with 1 cup of watermelon

Dinner:

  1. 1½ cups of whole wheat spaghetti and one cup of broccoli and cauliflowers cooked in two tablespoons of olive oil
  2. ⅓ tomato sauce
  3. 1 tablespoon of cheese
  4. 1 whole wheat dinner roll

Snack:

  1. 1 slice of toast made with whole wheat with a spoonful of peanut butter

Calories                          1,477               
Carbohydrates183 g
Proteins80 g
Fat56 gm
Saturated12.4 gm
Semi-saturated0
Cholesterol80 mg
Sodium1,901 mg
Fiber34 gm


Day 8

Breakfast:
  1. 1 cup of green tea and Greek yogurt
  2. 1 banana and whole wheat bread piece with little honey

Lunch:
  1. salad with an escalope slice (roasted turkey with herbs)
  2. figs or other seasonal fruit.

Snack:

  1. apricots or other seasonal fruit.

Dinner:

  1. omelet of two egg whites and one ounce of low-fat cheese and ¼ cup of cooked broccoli
  2. 1 orange and grapefruit juice

Day 9


Breakfast:

  1. 1 cup of grapefruit juice or green tea
  2. whole wheat bread slice accompanied by a jam of your choice (two teaspoons)

Lunch:

  1. 1 veggie burger with whole wheat bread, ½ cup of black bean sauce, corn, lettuce, sliced tomatoes

Snack: 

  1. 1 banana or other seasonal fruit

Dinner:
  1. vegetable soup and two squares of dark chocolate for dessert.
  2. 1 medium sized orange


Day 10

Breakfast:
  1. 1 cup of grapefruit juice or green tea
  2. Greek yogurt and half a grain of chopped banana in a bowl with honey and oats.

Lunch:

  1. pumpkin soup (see recipe below)
  2. 3 ounces of tuna on whole wheat bread with fresh onion and one tablespoon of light mayonnaise
  3. ¼ cantaloupe

Snack:

  1. ¾ oz of toasted almonds
  2. 1 orange
  3. fat-free yogurt

Dinner: 

  1. vegetable tomato soup (see recipe below)
  2. 1 roll of whole wheat bread
  3. 1 cup of skimmed milk
tomato soup

Day 11

Breakfast:
  1. Greek yogurt with some strawberries and honey. a slice of whole wheat bread
  2. 1 orange or banana

Lunch: 

  1. cucumber salad with mint, zucchini, tomatoes and grilled veal steak
  2. two biscuits (whole wheat) and sesame (or figs, oranges, etc.) for dessert


Snack:

  1. 1 ounce of whole corn chips
  2. 2 fresh oranges

Dinner:

  1. brown bread, and mashed tomatoes and garlic, olive oil and salt
  2. Spanish tortilla with red onions

Day 12

Breakfast:
  1. 1 cup of oats
  2. ½ cup skimmed milk
  3. ½ cup strawberry
  4. 2 tablespoons of walnuts

Lunch:

  1. leek soup (see recipe below) 
  2. large salad with 2 cups of lettuce, ½ cup of beans and 1 tablespoon of nut 0.1 ounces of feta cheese, 2 teaspoons of olive oil and 1 tablespoon of red vinegar
  3. 2 small whole wheat crackers

Snack:

  1. biscuits with whole grains and two squares of dark chocolate.

Dinner:

  1. potatoes with Aljelbanh steamed with olive oil. Some canned sardines with lemon. Milk from sheep's milk for dessert.


Day 13

Breakfast: 
  1. 1 cup of green tea and Greek yogurt
  2. white cheese, honey with wholemeal bread
  3. 1 banana or orange

Lunch:
  1. Mediterranean salad (see recipe below)
  2. steamed carrots
  3. an apple or other seasonal fruit for desert

Snack:
  1. a slice of wholemeal bread with olive oil
  2. ¾ cup fresh strawberries
  3. Fat-free yogurt

Dinner:
  1. vegetable tomato soup (see recipe below)
  2. 1 roll of whole wheat bread
  3. 1 orange


Day 14

Breakfast:
  1. one cup of yogurt with ½ cup of strawberries and a spoonful of honey
  2. slice of toasted bread with half a tablespoon of mashed avocado

Lunch:

  1. bread; a slice of whole grain with 2 tbsp of hummus with fresh greens and tomato slices
  2. a bowl of minestrone soup
  3. an orange
  4. a glass of water with lemon

Snack:

  1. 1/8 cup of sliced almonds
  2. 1/8 cup of peanuts

Dinner:

  1. salmon with a spoonful of mustard
  2. ½ cup of couscous
  3. ½ cup of zucchini
  4. 4 columns of asparagus

Salad:

  1. ½ cup of arugula
  2. ½ cup of spinach
  3. a tablespoon of Parmesan cheese
  4. a tablespoon of vinegar

Dessert:
  1. A small bunch of grapes
  2. ½ cup of lemon juice

Day 15

Breakfast:
  1. 2 egg whites with ¼ cup cooked red pepper in two tablespoons of canola oil
  2. 2 bread slices of whole wheat
  3. ½ cup of skim milk
  4. 1 fresh orange

Snack:
  1. ¾ cup fresh strawberries

Lunch:

  1. leek soup (see recipe below) 
  2. large salad with 2 cups of lettuce, ½ cup of beans and 1 tablespoon of nut 0.1 ounces of feta cheese, 2 teaspoons of olive oil and 1 tablespoon of red vinegar
  3. 2 small whole wheat crackers

Snack:

  1. 1 ounce of whole corn chips
  2. 2 fresh oranges

Dinner:

  1. 3 ounces of meat
  2. 1 medium-sized mashed potato
  3. ½ cup of broccoli and cauliflower and carrots, plus 2 teaspoons of olive oil
  4. 1 cup of skimmed milk

Day 16

Breakfast:
  1. 1 cup of oats
  2. ½ cup skimmed milk
  3. ½ cup strawberry
  4. 2 tablespoons of walnuts

Lunch:

  1. 3 ounces of turkey breast with two slices of bread made from whole wheat, in addition to lettuce and tomato and one small teaspoon of light mayonnaise
  2. 1 medium-sized pear fruit

Snack:

  1. 2 large tablespoons of Hummus
  2. 1 small cup of carrots

Dinner:

  1. black beans mushroom burger (see recipe below)
  2. cobb salad of watercress and sliced red onion and two tablespoons of olive oil and one teaspoon of red vinegar

Snack:

  1. 1 cup pistachios

Day 17

Breakfast:
  1. 1 cup of Greek skimmed yogurt 
  2. 3/4 cup of berries (any kind)
  3. 2 tablespoons of pecans

Lunch:

  1. large salad with 2 cups of mixed vegetables; in addition to 0.3 ounces of canned salmon or fresh, sliced tomatoes and cucumber, 2 tablespoons of olive oil and a tablespoon of red vinegar.
  2. 1 small slice of whole wheat bread

Snack:

  1. 1 tablespoon of walnut oil
  2. 1 medium apple

Dinner:

  1. vegetable tomato soup (see recipe below)
  2. 1 roll of whole wheat bread
  3. 1 cup of skimmed milk

Dessert:

  1. ¾ oz of toasted almonds

Day 18

Breakfast:
  1. 1 whole wheat bun
  2. 2 tablespoons of walnut oil
  3. ½ cup of skimmed milk

Lunch:
  1. pumpkin soup (see recipe below)
  2. 3 ounces of tuna on whole wheat bread with fresh onion and one tablespoon of light mayonnaise
  3. ¼ cantaloupe

Snack:

  1. 1 cup of Greek skimmed milk with a spoon of almonds and granola

Dinner:

  1. 4 ounces of cooked chicken breast
  2. ⅔ cup of couscous from white wheat, cooked
  3. 1 cup of spinach and ½ cup of sliced carrots cooked in a tablespoon of olive oil

Snack:

  1. 1 mashed potato


Day 19

Breakfast:
  1. 1 cup of grapefruit juice or green tea
  2. Greek yogurt and half a grain of chopped banana in a bowl with honey and oats.

Lunch:

  1. pumpkin soup (see recipe below)
  2. 3 ounces of tuna on whole wheat bread with fresh onion and one tablespoon of light mayonnaise
  3. ¼ cantaloupe

Snack:

  1. ¾ oz of toasted almonds
  2. 1 orange
  3. Fat-free yogurt

Dinner: 

  1. vegetable tomato soup (see recipe below)
  2. 1 roll of whole wheat bread
  3. 1 cup of skimmed milk


Day 20

Breakfast:
  1. a cup of yogurt with ½ cup of strawberries and a spoonful of honey
  2. slice of toasted bread with half a tablespoon of mashed avocado

Lunch:

  1. bread; a slice of whole grain with 2 tbsp of hummus with fresh greens and tomato slices
  2. a bowl of minestrone soup
  3. an orange
  4. a glass of water with lemon

Snack:

  1. 1/8 cup of sliced almonds
  2. 1/8 cup of peanuts

Dinner:

  1. salmon with a spoonful of mustard
  2. ½ cup of couscous
  3. ½ cup of zucchini
  4. 4 columns of asparagus

Salad:

  1. ½ cup of arugula
  2. ½ cup of spinach
  3. A tablespoon of Parmesan cheese
  4. A tablespoon of vinegar

Dessert:

  1. a small bunch of grapes
  2. ½ cup of lemon juice

Day 21

Breakfast:
  1. 1 cup of ground wheat
  2. 1 cup of skimmed milk
  3. ½ cup of berries

Lunch:

  1. 1 veggie burger with whole wheat bread, ½ cup of black bean sauce, corn, lettuce, sliced tomatoes
  2. ½ cup of skimmed milk

Snack:

  1. 1 ounce of dry roasted nuts


Dinner:

  1. grilled salmon and asparagus with berries (see recipe below)
  2. ⅔ cup of cooked brown rice
  3. ½ cup of skimmed milk
  4.  ¾ grain of fresh peaches
Salmon

Day 22

Breakfast:
  1. 1 cup of oats
  2. ½ cup skimmed milk
  3. ½ cup strawberry
  4. 2 tablespoons of walnuts

Lunch:
  1. leek soup (see recipe below) 
  2. large salad with 2 cups of lettuce, ½ cup of beans and 1 tablespoon of nut 0.1 ounces of feta cheese, 2 teaspoons of olive oil and 1 tablespoon of red vinegar
  3. 2 small whole wheat crackers

Snack:
  1. biscuits with whole grains and two squares of dark chocolate.

Dinner:
  1. potatoes with Aljelbanh steamed with olive oil. Some canned sardines with lemon. Milk from sheep's milk for dessert.

Day 23


Breakfast:

  1. 1 cup of grapefruit juice or green tea
  2. whole wheat bread slice accompanied by a jam of your choice (two teaspoons)

Lunch:

  1. 1 veggie burger with whole wheat bread, ½ cup of black bean sauce, corn, lettuce, sliced tomatoes

Snack: 

  1. 1 banana or other seasonal fruit

Dinner:
  1. vegetable soup and two squares of dark chocolate for dessert.
  2. 1 medium sized orange

Day 24

Breakfast: 
  1. 1 cup of green tea and Greek yogurt
  2. white cheese, honey with wholemeal bread
  3. 1 banana or orange

Lunch:
  1. Mediterranean salad (see recipe below)
  2. steamed carrots
  3. an apple or other seasonal fruit for desert

Snack:
  1. a slice of wholemeal bread with olive oil
  2. ¾ cup fresh strawberries
  3. fat-free yogurt

Dinner:
  1. vegetable tomato soup (see recipe below)
  2. 1 roll of whole wheat bread
  3. 1 orange

Day 25

Breakfast:
  1. Greek yogurt with some strawberries and honey. a slice of whole wheat bread
  2. 1 orange or banana

Lunch: 
  1. cucumber salad with mint, zucchini, tomatoes and grilled veal steak
  2. two biscuits (whole wheat) and sesame (or figs, oranges, etc.) for dessert


Snack:
  1. 1 ounce of whole corn chips
  2. 2 fresh oranges

Dinner:
  1. brown bread, and mashed tomatoes and garlic, olive oil and salt
  2. Spanish tortilla with red onions


Day 26

Breakfast and Lunch:
  1. omelet of two egg whites and one ounce of low-fat cheese and ¼ cup of cooked broccoli
  2. 2 ounces of Turkish sausage
  3. rye bread with apple (see recipe below)

Snack:

  1. ¾ Greek yogurt (fat-free) with 1 cup of watermelon

Dinner:

  1. 1½ cups of whole wheat spaghetti and one cup of broccoli and cauliflowers cooked in two tablespoons of olive oil
  2. ⅓ tomato sauce
  3. 1 tablespoon of cheese
  4. 1 whole wheat dinner roll

Snack:

  1. 1 slice of toast made with whole wheat with a spoonful of peanut butter


Day 27

Breakfast:
  1.  1 cup of low-fat cheese
  2.  1 cup of strawberries

Lunch:

  1. sliced salmon (see recipe below)
  2. salad of lettuce, sliced carrots, sliced red onion and a tablespoon of olive oil and a tablespoon of red vinegar.
  3. 1 cup of skimmed milk

Dinner (at a restaurant, about 800 calories):

  1. 1 aperitif of mussels with tomato sauce
  2. 6 ounces of scrod
  3. 1 cup of roasted asparagus
  4. two tablespoons of olive oil and red vinegar
  5. 1 dinner roll

Day 28

Breakfast:
  1. 1 cup of green tea and Greek yogurt
  2. 1 banana and whole wheat bread piece with little honey

Lunch:
  1. salad with an escalope slice (roasted turkey with herbs)
  2. figs or other seasonal fruit.

Snack:

  1. apricots or other seasonal fruit.

Dinner:

  1. omelet of two egg whites and one ounce of low-fat cheese and ¼ cup of cooked broccoli
  2. 1 orange and grapefruit juice

Mediterranean diet recipes


1- Recipe: vegetable tomato soup

Ingredients:
  1. 8 ounces of cut onions
  2. 1 ½ tablespoon of margarine
  3. 7 cups of vegetables low in sodium
  4. 2 tablespoons of chopped garlic
  5. ½ teaspoon cumin
  6. ¼ teaspoon coriander
  7. ¼ teaspoon cinnamon
  8. ¼ teaspoon red pepper
  9. ¼ teaspoon salt
  10. 1 pound (about 0.45 kg) of pumpkin cubes
  11. 2 pounds (equivalent to 0.90 kg) chopped tomatoes
  12. 8 ounces of grated carrots
  13. 1 pound spinach, grated or clip
  14. 1 (½ 15 ounces) cans of laundered white beans
  15. 1 (½ 15 oz) can of black beans, washed
  16. ¼ cup fresh lemon juice

How to prepare:

Fry the onions in margarine until it becomes tender, then add the vegetables, garlic, spices, squash, and tomatoes. Cooked on a low fire for 6-8 minutes while covering the pot. Add the carrots and spinach and let it cook for another 5 minutes, then add the beans to cook for another 2 minutes on low heat. Add lemon juice and serve it immediately.


Nutritional value:

Calories: 309, fat: 6.3 grams, saturated fat: 1 gram, trans fat: 0.3 g, carbohydrates: 50 grams, fiber: 13.8 grams, protein: 13 grams, cholesterol: 0, sodium: 304 mg.


2- Recipe: leek soup

Ingredients:
  1. 2 tablespoons of virgin olive oil
  2. 2 cloves of garlic, chopped medium-sized
  3. 4 fresh leek cut into small slices, washed well to remove gravel
  4. 12 cups of low-fat chicken broth unsalted
  5. 4 cups of water
  6. medium carrot, cut into small segments (or 4 small carrots)
  7. 2 teaspoon of chopped parsley
  8. ½ teaspoon black pepper

How to prepare:

In a bowl, heat the olive oil over medium heat and fry the garlic and shallots for about 3 minutes. Then add the chicken broth, water, sliced carrots, parsley and black pepper. Leave the mixture until boiling, then reduce the heat and leave it to cook over low heat for 30 minutes or more. The longer cooked, the stronger flavor gets.


Nutritional value:

Calories: 83, fat: 4 grams, saturated fat: 0.8 grams, polyunsaturated fat: 0, carbohydrate: 6.2 grams fiber: 0.9 grams, protein: 3.8 grams, cholesterol 27 mg, sodium: 145 mg.


3- Recipe: black beans mushroom burger

Ingredients:
  1. 4 tablespoons of canola oil, divided
  2. 2 portobello mushrooms, average size, chopped
  3. ½ red onion, chopped
  4. ½ green pepper, seeds free and chopped
  5. 1 can (15 ounces) black beans, washed and dried
  6. ¼ teaspoon red pepper
  7. ¼ teaspoon crushed garlic
  8. ⅛ teaspoon freshly ground black pepper
  9. 2 egg whites
  10. 1 tablespoon honey mustard
  11. 1 tablespoon ketchup
  12. 6 tablespoons of dried breadcrumbs
  13. 4 loaves of bread

How to prepare:

Heat two tablespoons of food oil in a large pot over medium heat, then add the mushrooms, onions, and green peppers. Cook while stirring regularly until the green peppers start to fade, 4-5 minutes. Add the beans, red pepper, garlic powder and black pepper. Mash the black beans and cook it for 1-2 minutes.


Put the mixture in a saucepan and mix the egg whites, honey mustard sauce, and dried breadcrumbs. Form the mixture into 4 patties. Unload the pan and then heat the remaining oil over medium heat to do a final cook for the burgers (until brown and coherent). 6-7 minutes per side. Then we put it on the bread disk.



Nutritional value:


Calories: 395, fat: 17 grams, saturated fat: 1.6 grams, polyunsaturated fat: 0, carbohydrate 51 g, fiber: 9 g, protein: 13 g, Cholesterol: 0 , sodium: 500 mg

pumpkin soup

4- Recipe: pumpkin soup

Ingredients:
  1. 1 cup of cut shallots, white parts only
  2. 2 apples, peeled and chopped
  3. 4 cups of vegetable broth
  4. 1 medium-sized potato
  5. ½ teaspoon black pepper
  6. 2 teaspoon of fresh thyme, chopped
  7. 16 ounces of pumpkin, chopped
  8. 2 teaspoons of fresh chives, chopped

How to prepare:

In a large pot, cook the shallots for 5 minutes. Then add the apples and let it cook for two additional minutes. Add the vegetable broth, potatoes, pumpkin, and black pepper. Cook the ingredients for 20 minutes on low heat.


We then move it to a cool place. When the mixture cools down, we put in a blender without filling more than one-third of the mixer for each share. And then return the soup to the pan and reheat it over low fire, then add the thyme and chives. Bon appetite!


Nutritional value:

Calories: 100, fat: 0.7 grams saturated fat: 0.1 grams, polyunsaturated fat: 0, carbohydrates: 23 g, fiber: 4.6 g, protein: 2.3 g, cholesterol: 0, sodium: 325 mg


5- Recipe: grilled salmon with asparagus and berries

Ingredients:
  1. 2 ½ cup of berries unwashed, dry and divided (blackberries or raspberries)
  2. 2 tablespoons of chopped shallots
  3. 2 tablespoons of chopped fresh ginger
  4. 2 tablespoons of sugar, divided
  5. 1 tablespoon of margarine, unsaturated
  6. 6 slices of peeled salmon (6 ounces each)
  7. 2 pack of asparagus, washed 
  8. freshly milled pepper
  9. olive oil in a spray bottle

How to prepare:

In the food mixer, mix water with two cups of berries. In a colander, scrape off the remainings and put the resulting mixture in a container with a capacity of 1-2 liters. And then add the shallots, ginger and 1 tablespoon of sugar.


The next step is to boil the mixture over high heat while stirring until it shrinks to 1 cup within 10 minutes. We then move it and add the margarine and sugar and put it aside.

Heat the oven to 450 ° C. Put 2 slices of bread chips on foil and spray the bread with olive oil. Place one sliced salmon in one of the chips and asparaguses in the other. Spray the two with olive oil and fresh pepper and heat for 10 minutes. Place the salmon in the center and the asparagus on the sides.


Divide the salmon and asparagus to six dishes. Pour the blackberries warm mixture over all. We then decorate the dish using the full fruit of blackberries remaining.


Nutritional value:

Calories: 438, Fat: 22 grams, saturated fat: 3.6 grams, polyunsaturated fat: 0, Carbohydrates: 17 g, fiber: 6 g, protein: 39 g, cholesterol: 104 mg, sodium: 87 ml.


6- Recipe: sliced salmon

Ingredients:
  1. 4 slices of salmon, 0.3 ounces each
  2. 1 tablespoon of dry dill
  3. ½ cup of chopped onion
  4. 1 cup of sliced, thin mushrooms
  5. 1 tablespoon of minced garlic
  6. 1 tablespoon of pure olive oil
  7. 1 cup of bottled spinach
  8. 4 discs of bread made from whole wheat
  9. 1 medium tomato fruit, cut into strips

How to prepare:

Heat the oven to 300 ° C. And then put the salmon fillets in a flat greased bowl. Spray dry dill on the salmon and cover it with aluminum foil, then cook for 15 minutes. At the same time, fry the onions, mushrooms, garlic in olive oil and cook the spinach on steam. When the salmon is beginning to cook, divide it into slices. In each bread slice, put one piece of salmon, ¼ cup of the mushrooms, onions and a small amount of spinach and two slices of tomatoes.



Nutritional value:


Calories: 365, fat: 17 grams, saturated fat: 3.4 grams, polyunsaturated fat: 0, carbohydrates: 25 g, fiber: 4 grams, Protein: 22 g, cholesterol 47 mg sodium: 237 ml.


7- Recipe: rye bread with apple

Ingredients:
  1. 6 medium apples, peeled
  2. ¼ cup of cold orange juice
  3. ½ cup of apple juice
  4. ½ cup of cranberry juice
  5. 1 cup of water
  6. 2 tablespoons of good quality cocoa powder
  7. 1 teaspoon salt
  8. ½ teaspoon ground cardamom plant
  9. ½ teaspoon ground cinnamon
  10. ½ teaspoon black pepper
  11. 2 tablespoons honey
  12. ½ cup of barley grains, washed
  13. 3 tablespoons of brown sugar, divided

How to prepare:

Peel and chop the apples into slices ¼-inch size for each slide, and then mix it with orange juice to keep the white color. In a bowl, heat the apple juice and cranberry juice, water, and cocoa powder. When the mixture begins to boil, add cardamom, cinnamon, black pepper, honey, and barley.


Cover the mixture and let it boil slowly about 25 minutes. Put the apple slices in a pan greased with oil. Spray a tablespoon of brown sugar on the apples and cover the mixture with barley, then spray two remaining tablespoons of brown sugar on the barley. Cook the mixture for 25 minutes at 300 ° C.


Nutritional value:

Calories: 164, fat: 0.5 grams saturated fat: 0 grams trans fat: 0, carbohydrates: 40 g, fiber: 4 grams, protein: 2 g, cholesterol: 0, sodium: 295 ml.

restaurant meals

8- Restaurant meals: diet followers fail!

It's difficult to reduce food quantity when you eat in restaurants. Many of the restaurants offer a large share of food, usually twice or three times what you eat at home, and the meal contains a lot of oil, butter, and cream, which results in weight gain. However, that doesn't mean you can't eat out, the following suggestions will help you to choose the closest meal based on the Mediterranean diet menu.
  • Stay away from snacks while you eat large meals, and ask for appetizers and soup or salad instead of a full meal.
  • Ask who is at your service to remove half of your meal and put it in a bag at the beginning of the meal, so you do not have to eat more than what you need.
  • Stay away from the buffet restaurants, because they offer unlimited quantities and that usually entice people to increase the amount of food.
  • Do not feel ashamed to ask the waiter to equip your food in a healthy way as much as possible. For example, ask to have your fish or meat grilled instead of being fried or cooked and to make the gravy and spices separate from the main meal so that you can control the amount added to your food.
Beware that several restaurants offer snacks that contain 1,000 calories per meal, about double or triple (if you're trying to lose weight), which equals the total calories of a full day.

Conclusion:

The Mediterranean diet menu is full of flavor and delicious recipes that will suffice your appetite and nutrition needs. The diet is easily adjustable and has been around since the 70s, yet it received no criticism from the World Health Organization, in contrast to Dukan's diet and others. As for ease of adherence, it ranked third out of 35 considered diets according to the US News & World Report who called it "eminently sensible."



As can be seen, the 28-day Mediterranean diet plan is not binding at all. If you exercise continuously and vigorously, you can increase the protein dosage for lunch and breakfast. You can also complete some of your lists with more starchy foods.

1 comment:

  1. True, I had search about it and I did not find someone who discribed it as you do. Thank You, I will start soon.

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    ReplyDelete

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