Mediterranean Diet: Essence And 5-day Diet Plan

The Mediterranean diet is not popular since yesterday. Despite its name, it is more of a diet than a restrictive diet. It helps to quickly lose weight, regulate weight and gradually switch to a healthy diet. By following such a diet, the body rejuvenates and strengthens, improves the work of the cardiovascular system, the condition of the skin and vision, lowers blood cholesterol levels. In addition, this diet is not very strict and completely feasible.

The essence of eating in the Mediterranean style

• The consumption of unnatural and starchy foods is completely excluded from the menu. This helps the pounds "go away". Proteins (fish, meat, cheese) represent 10% of the diet, fats (olive oil and olives) - 30%, unrefined carbohydrates (whole grains and cereals) - 60%.
• Protein (meat, fish, cheese) needs to enter the body daily, foods should be lean and natural. Lean meat - not less than 5 times a week, eggs (1 pc) - no more than 4 per week, 1 cup of yogurt every day, cheese - a few pieces a day. Eat seafood regularly, it is better to roast the fish with olive oil or stew with vegetables.
• Vegetables - should be consumed daily, not less than 1 kg (raw, cooked or steamed). All vegetables are useful, olives are no exception - they are rich in vitamins A, E and C, vegetable fats, sugar, protein and pectin.
• Carbohydrates (cereals, bread and pasta) - are good for health. Wholemeal bread, cereals and wheat grains contain a huge amount of vitamin F, which is responsible for the normal functioning of the cardiovascular system. 
• Mandatory to eat garlic, spices, onions, green spices. Fruits are consumed at least three times a day.

Five-day menu with recipes for the Mediterranean diet

The Mediterranean diet offers 1000 kcal per day.

• Breakfast: Fruit muesli (1/2 banana, 1 kiwi, 1 tablespoon wheat germ, 2 tablespoons oatmeal). Drizzle with 20 grams of buckthorn and orange nectar and 100 grams of cream.
• Breakfast: 1/2 banana, yogurt and a little chicken. All products can be mixed.
• Lunch: roasted vegetable ragout (eggplant, potatoes, zucchini, green and red peppers, tomatoes, onions). Season the vegetables with vegetable oil, sprinkle with rosemary and bake. They can be prepared with a sauce of 50 grams of yogurt with ground red pepper.
• Afternoon snack: fruit salad.
• Dinner: 2 tomatoes with mozzarella, seasoned with pepper, salt, oil and garlic. Everything can be baked.

• Breakfast: Bread with tzatziki sauce. The sauce is made by mixing 100 grams of cottage cheese, 100 grams of grated cucumber, mineral water, onion and garlic. Spread a slice of wholemeal bread with it, garnish with tomato and dill.
• Breakfast: Sandwich with tomato and mozzarella.
• Lunch: Skewers of lamb with peppers, tomatoes and zucchini. Combine with rice and yogurt, garlic and pepper sauce.
• Afternoon snack: Rice and 1 grapefruit (200 grams).
• Dinner: Stuffed papaya, which is prepared as follows: cut the inside of the fruit and cut into cubes. To them add 50 grams of cheese and a few nuts. Fill the papaya with this mixture. It is taken with bread.

• Breakfast: Fruit and fruit tea.
• Breakfast: Slice of bread and ham.
• Lunch: Vegetable stew. Boil 300 grams of frozen vegetables. Fry garlic and onion in vegetable oil, add vegetables, parsley, spices, nutmeg. Pour the vegetable broth over everything and stew. Sprinkle with mozzarella cheese.
• Afternoon snack: Carrot drink - mix 200 milliliters of carrot juice with 2 tablespoons of artichoke juice, 2 tablespoons of lemon juice, 1 teaspoon of honey and 1/2 teaspoon of olive oil.
• Dinner: Toasted slice with boiled egg, shrimp and mozzarella.

• Breakfast: Slice of wholemeal bread, ham, 150 grams of yogurt, green vegetables. Tomato juice.
• Breakfast: 50 grams of unsalted cheese, 100 grams of pineapple.
• Lunch: Lamb fillet with vegetables and pasta. Boil 30 grams of pasta, chop 100 grams of zucchini, 100 grams of tomatoes and stew in water, adding thyme. Fry the fillet (100 grams) in vegetable oil, add the broth and pasta with vegetables.
• Afternoon snack: Sandwich with pepper, lettuce leaf and a piece of salami.
• Dinner: Salad of 1 tomato, 1/4 stalk of leek, 6 radishes, 1 pickle, 1/4 pepper, 5 olives. Mix everything, season with wine vinegar, basil and olive oil. It is taken with bread.

• Breakfast: A piece of melon, cheese sandwich, carrot juice.
• Breakfast: Salad of 1 tomato and mozzarella cheese, seasoned with olive oil, wine vinegar and basil.
• Lunch: Salmon and rice. The rice is boiled and the salmon is baked. The dish is consumed with cream sauce and parsley.
• Afternoon snack: Fruit salad.
• Dinner: Tomato soup and toasted slice of black bread.