The Mediterranean Diet

The Mediterranean diet is more than just a diet; it represents a simple and sustainable way of life. By adopting this lifestyle, you'll enjoy a wide variety of vegetables, fruits, nuts, legumes, seeds, fish, and olive oil, along with a moderate dairy intake and a limited amount of red meat.

Scientific research has clearly demonstrated that the Mediterranean diet plays a crucial role in longevity and reducing the risk of cardiovascular diseases and obesity among Mediterranean populations. You can also enjoy these health benefits.

The Mediterranean diet is filled with tasty complex carbohydrates like fruits, veggies, cereals, and fish. You don’t need crabs or shellfish; just enjoy more fish and add olive oil for a healthy boost! Olive oil is beneficial for health; it can help manage blood pressure and may be useful in preventing osteoporosis.

Reduce your intake of butter, full-fat cheeses, and sour cream. Instead, consider using sour milk, yogurt, and kefir, which is a fermented milk drink similar to yogurt. Kefir helps strengthen immunity.

To improve your diet, reduce your intake of pork and pork products. Instead, incorporate fish such as pike, perch, trout, herring, mackerel, and sardines.

It is recommended to consume fresh beets, carrots, celery, and ginger.

When it comes to food preparation, it’s important not to overdo fried foods. Instead, consider healthier cooking methods such as steaming, grilling, baking, or stewing in water, and adding oil later if desired.

Foods to avoid include:

- Highly processed industrial food products

- Carbonated drinks, sweets, and snacks

- Refined meat products

- Products made from white flour

Drink plenty of water throughout the day. You can also enjoy a glass of wine, coffee, or tea without sugar daily.

Below are some examples of the Mediterranean diet. Keep in mind that this is not a strict diet but rather a way of life. This simplified menu serves as a guide, and you should tailor it according to your tastes and lifestyle.

If the Mediterranean diet interests you, consider consulting a nutritionist. Nutritionists can help you adapt this diet to meet your unique needs, such as your height, weight, and overall physical condition, ensuring that you get the most benefits from this healthy lifestyle.

This text is for informational purposes only and aims to raise awareness about healthy eating!

7-Day Mediterranean Diet Plan

Snacks are essential 😉: Every day, take two fruit snacks, approximately 100 grams each.

Day 1 

Breakfast: Greek yogurt with blueberries

Lunch: Integral rice with vegetables

Dinner: Salmon with asparagus

Day 2

Breakfast: Buckwheat flakes with almonds and honey

Lunch: Lettuce with tuna drizzled with olive oil

Dinner: Greek salad (sliced cucumbers, tomatoes, green bell pepper, red onion, olives, and feta cheese, drizzled with olive oil)

Day 3

Breakfast: One slice of cornbread, one tomato, and 2-egg omelet

Lunch: Wholemeal pasta with tomato sauce

Dinner: Sandwich of wholemeal bread with avocado and fresh cheese, tomato juice

Day 4

Breakfast: Fresh cheese with walnuts (this is my favorite 😊)

Lunch:  Oven-roasted mackerel, baked potato, one glass of lemonade

Dinner: Grilled vegetables with olive oil

Day 5

Breakfast: Brown bread, sardines, tomato salad, lemon and orange juice

Lunch: Vegetable soup, baked hake, stewed mushrooms, lettuce drizzled with olive oil

Dinner: Baked potatoes with turkey and fresh vegetables

Day 6

Breakfast: Buckwheat flakes with honey and raspberry

Lunch: Vegetable soup, veal medallions, mashed potatoes, and salad (onion and tomato drizzled with olive oil)

Dinner:  Oven-roasted mackerel with grilled vegetables

Day 7

Breakfast: Brown bread, two boiled eggs, cucumber salad

Lunch: Vegetable soup, oven-roasted salmon, and salad (fresh pepper, tomato, and onion dressed with olive oil)

Dinner: Grilled vegetables with cheese