Five-day Mediterranean diet for weight loss, reviews, menu


Mediterranean diet for weight loss is designed to consume 1000 kcal per day. The best olive oil, plenty of vegetables and fruits, yogurt, lean meat and fish – that's the secret of low-calorie and delicious Mediterranean cuisine.

Mediterranean diet Menu (recipes):

Day 1

Tomatoes ripened under the sun contain a lot of vitamins and minerals, so try to as far as possible, include in your menu only ground vegetables

Breakfast

Muesli with fruits
Cut into 1 kiwi and 1/2 banana. Mix with 2 tablespoons of oat flakes and 1 tablespoon of wheat germ. Beat 100 ml of sour cream and 1 tablespoon of sea buckthorn and orange nectar (20 g) and pour over the fruit. 262 kcal

Second Breakfast

Banana yogurt. Mash 1/2 banana and shift with 100 g of low-fat yogurt and ground cinnamon. One hundred three kcal.

Lunch

Baked vegetables. Boil for 8 minutes 100 g of potato slices. Cut into slices 150 grams of eggplant and 100 grams of zucchini, 100 grams of pods of red and green bell pepper strips and blanch for 3 to 54 minutes. Slice 1/2 of the onion. Cut into slices 1 tomato and mix with vegetables. Pour the mixture 1 tablespoon of vegetable oil, send rosemary and bake for 15 minutes at 220° C. Prepare a sauce of 50 g of yogurt 1.5% fat, 1 tablespoon of ketchup and ground red pepper. 284 kcal.

Afternoon Snack

Fruit salad. Mix 50 g of grapes, 1 kiwi, diced, and season with lemon juice and a liquid sugar substitute. 98 kcal. Mediterranean diet and fruit is the optimal combination.

Dinner

Tomatoes with mozzarella. Cut 2 fleshy tomatoes in half and season with salt, pepper, chopped garlic clove and 1/2 tsp vegetable oil. Cover 40 g of cheese mozzarella, bake and decorate with Basil. Serve with 1 slice of white bread. 267 kcal.

Day 2

The Golden rule of the day is to eat as much fresh greens as possible and as little salt as possible.

Breakfast. Bread with sauce tzadziki. Grate 100 g of cucumber, mix with 100 g of low-fat cottage cheese, 2 tablespoons of mineral water and chopped onion and garlic. Season. Spread sauce on 1 slice of bread from wheat flour with bran (50 g) and 1 slice of crispy bread and have to paint with dill. Serve with 2 small tomatoes. 261 kcal.

Snack before lunch

Sandwich with tomatoes. Cover 1 slice of crispy bread with 25 g of mozzarella cheese, 1 slice of tomato and season. 99 kcal.

Lunch. Lamb meat on skewers. Boil 40 grams of rice and put aside. 120 g lamb fillet, 100 g pods of yellow and green sweet pepper and 100 g zucchini cut and spread with 2 tomatoes cherry on 2 skewers. Season with salt, pepper, thyme and grill for 10 minutes. Serve with rice and 50 g yogurt sauce (1.5% fat), pepper and garlic. 312 kcal.

Afternoon Snack

Grapefruit Rice. Stir the boiled rice, remaining after lunch, with slices of 1 grapefruit (200 g) and sweeten with a sugar substitute. 100 kcal.

Dinner

Stuffed papaya. Remove the seeds from 1/2 papaya, scrape the pulp and cut it into cubes. To fill them fruits together with 50 g of soft cheese with nuts. Serve with 1 slice of white bread (40 g). 241 kcal.

Day 3

Include olive oil in your diet. It's very healthy. Of course, we mean unrefined extra virgin olive oil.

Breakfast

Fruit. Slice the pulp of 1/2 a papaya. Put on a plate with 100 g of melon balls, slices of 1 banana and 100 g of pineapple. Cup of fruit tea. Two hundred thirty one kcal.

Snack before lunch

Ham Sandwich. Spread 1 slice of crispy bread with 1 teaspoon of butter with low fat and cover 20 g of lean ham. 122 kcal.

Lunch

Vegetable stew ‘Italian fantasy’. Boil 300 g of frozen vegetable mixture in a small amount of salted water for 5 minutes, throw in a colander. 1/2 onion and 1 garlic clove cut into cubes and put out in 1 tablespoon of olive oil. Add vegetables, season with salt, pepper, nutmeg and parsley. Pour 75 ml of vegetable broth and simmer for 8 minutes. Cut into slices 50 g mozzarella cheese, spread on top and allow to melt. 305 kcal

This is the simplest recipe Mediterranean diet dishes, it is also the most democratic.

Afternoon Snack

Honey drink. Beat 200 ml of carrot with 2 tablespoons of artichoke juice, season with lemon, 1 teaspoon of honey and 1/2 teaspoon of olive oil. 86 kcal.

Dinner

Toast with cheese and shrimp. Cover 1 slice of bread for toast with hard-boiled egg and sliced slices, 30 g of mozzarella cheese in slices and 1 shrimp. Bake in a hot grill. Decorate dill and pepper. 269 kcal.

Day 4

Eat less fat! Bread, noodles and vegetables either contain very little fat or are completely absent.

Breakfast

Ham Sandwich. Spread 1 slice of bread from coarse flour with bran 1 h spoon of butter with low fat and cover 20 g of lean ham. Season with 150 g of low-fat yogurt, 2 tablespoons chopped herbs, lemon juice and pepper. Serve with 150 ml of tomato juice. 260 kcal.

Second Breakfast

Sweet cheese. Mix 50 g of homemade cheese with 100 g of pineapple pieces. Sweeten, 102 kcal.

Lunch

Lamb with noodles. Boil 30 g of pasta tubes. Dice the pulp of 100 GM of tomatoes. Cut into 100 g zucchini, put them out in 30 ml of water and season with thyme. 100 g of lamb fillet cut into slices. Fry in 1 teaspoon of olive oil, season. Pour 75 ml of broth. Mix the meat, pasta, zucchini and tomatoes. 297 kcal.

Afternoon Snack

Salami Sandwich. Cut in half 1 slice of white bread and cover it with 1 lettuce leaf, sweet pepper and 3 slices of salami. 69 kcal.

Dinner

Salad ‘Mallorca’. Cut 1 tomato, 1/4 of a stalk of leeks, 6 pieces of radishes, 1/4 of the sweet pepper and 1 pickled cucumber. Add 5 stuffed olives. Season with 1 tablespoon of red wine vinegar, the same amount olive oil and Basil. Serve with 1 slice of bread (50 g). 257 kcal.

Day 5

Salmon is not only tasty, but also contains useful fatty acids - in particular, omega-3.

Breakfast

Cheese Sandwich. 1 slice of bread (50 g) of flour spread 50 g of cottage cheese + 200 grams of melon with 100 ml carrot juice and 1 teaspoon of wheat germ. 232 kcal.

Second Breakfast

Tomato Salad. Slice 1 tomato and 30 g of mozzarella cheese. Season with 1 tsp olive oil, 1 tsp balsamic vinegar, salt, pepper and sprinkle with Basil. 114 kcal.

Lunch

Salmon with sauce. Boil 20 g wild rice, 125 g salmon pour lemon juice and fry in 1/2 tsp vegetable oil, season. 1 tbsp. spoon sour cream mixed with chopped herbs. Serve fish with rice and sauce, garnish with sweet pepper. 310 kcal.

Afternoon Snack

Fruit salad. Cut the pulp of 1 orange, 1 kiwi, 30 g of grapes. Season with a few drops of lemon juice and sugar substitute. 106 kcal.

Dinner

Tomato soup. Peel 2 tomatoes, cut and simmer for 25 minutes in 150 ml of vegetable broth. Cut 1 slice of bread from coarse flour and fry in 1 teaspoon of olive oil. Strain tomato broth, pour 2 tablespoons of bread drink into it, add salt and pepper. Add in soup, fried bread, 1 tbsp. whipped cream and sprinkle with rings of green onions. 253 kcal.

Here is such Mediterranean diet dishes can be used in a week. Of course, this is only a faint hint on the menu for the week for the Mediterranean diet, a variety of dishes can be used a huge amount.

Related posts