Mediterranean diet: menu for the week, recipes


In Order to lose weight and not to harm your own body, you need to choose the right and healthy diet. An excellent result was shown by the Mediterranean diet, the menu of which will especially appeal to women. This technique allows you to gain weight loss beautiful body shape and cleanse the body of harmful substances.

Interesting! Features of nutrition of the population of the Mediterranean countries are sometimes called diet Aphrodite, which is the goddess of beauty and love.

Mediterranean diet features

Mediterranean People have long been following a special menu that helps them keep weight and stay healthy. The term "Mediterranean diet" was introduced relatively recently.

Note! It was noted that the French, who consume a minimum of fat, practically do not suffer from diseases of the cardiovascular system, which can not be said about the Americans, in the diet of which every day there are products with a high fat content.

The Mediterranean diet menu is based on useful ingredients such as fruits, vegetables, seafood, a small amount of olive oil. They can be used to prepare delicious and healthy dishes that will enrich the body with valuable components and help to avoid the accumulation of fats. Thus, the Mediterranean diet menu includes low-calorie foods that do not contribute to weight gain. At the same time, they restore metabolism in the body, which also leads to weight loss. It is worth noting that the Mediterranean diet is recommended for people prone to cancer diseases, obesity, diabetes.

Note! If you follow the Mediterranean diet every day you can eat any fruit, but you should limit the number of bananas, figs, grapes, avocado, mango.

In addition to seafood, residents of the Mediterranean get their protein from eggs and meat, but use them in quite small quantities. In the diet of the Mediterranean present and seasonings. Preference is given to oregano, thyme, Basil, rosemary.

Don't have to give up pasta, but it is desirable that they are made of durum wheat. Additional protein source – the bean. They are always present in the diet.A special place is necessary to allocate dishes from groats. Due to the content of complex carbohydrates, they help the body burn excess body fat.

It Is recommended to choose kefir, natural yogurt and cottage cheese.

Important! One of the main rules in force during the preparation of dishes in compliance with the Mediterranean diet is to use a large number of vegetables and garlic.

It is Worth noting that the menu for each day of the Mediterranean diet for weight loss is suitable even for the most demanding gourmets. It it is distinguished by refinement and refinement. At the same time, you do not have to starve, so the human body will easily accept changes in the diet.

According to the Mediterranean diet, the diet should be necessarily balanced and include about 60% carbohydrates, 10% protein and 30% fat. It is not necessary to completely exclude bread and bakery products from the menu, as many women try to do in the fight against excess weight. It is worth noting that if you constantly eat in accordance with the rules of the Mediterranean diet, you can not just lose weight, but keep your weight at the same level for life.

Note! Nutritionists believe the Mediterranean diet is one of the most useful and effective. According to them, it not only helps to lose weight, but also improves health. Scientists have proved that the Mediterranean diet makes it possible to maintain youth for at least 8 years. The secret of longevity is simple: a balanced diet.

Residents of 15 countries near the Mediterranean sea have similar traditional diets. Despite living on three different continents, their food is virtually the same. Due to the correct diet, the population of these States rarely suffer from diseases of the blood vessels and heart, and look younger than their real age.

Rules nutrition

In General, developed the following rules for the Mediterranean diet to be followed every day:

  • preference dishes, which combines proteins and carbohydrates;
  • exclusion of any fats except olive oil;
  • consumption of a large number of legumes, vegetables and fruits;
  • in the main meal it is recommended to drink a glass of red wine;
  • sugar is replaced honey;
  • drinking large amounts of water during the day (6 glasses or more).

According to the rules of nutrition you should always eat three times a day. Skipping meals is not recommended, fasting is also unacceptable. From drinks should prefer green tea, natural juices.

Benefits of the Mediterranean diet

The Benefits of the Mediterranean diet are hard to refute, after all, this is evidenced by the relatively high life expectancy of the inhabitants of Italy, southern France, Spain. This diet has a positive effect on all organs and systems of the human body.

The Benefits of the Mediterranean diet are as follows:

  • contributes to the saturation of the body with antioxidants;
  • is a cardiovascular prevention diseases;
  • prevents the risk of developing cancer;
  • reduces the likelihood of developing emphysema, Alzheimer's disease and bronchial pathologies;
  • restores blood pressure;
  • increases efficiency.

In General, the Mediterranean diet improves the quality of human life.

Mediterranean diet: detailed menu for the week

If you follow the Mediterranean diet, it is necessary to consume animal products rich in protein up to 3 times a week. These include seafood, meat, fish, eggs. As for meat, it is desirable that it was natural and did not contain preservatives. Among seafood preference should be given to shrimp, squid, mussels, lobsters. It is recommended to include in the menu such varieties of fish as anchovies, herring, sardines. Cook dishes preferably steamed or boiled, you can also use the grill.

The table shows the menu of Mediterranean diet for weight loss for a week.

Days of the week the Techniques food
Monday
  1. Breakfast: muesli with natural yogurt (up to 200 g), natural fresh juice, Apple.
  2. Lunch: vegetable casserole (about 100 g), boiled sea fish fillet (up to 150 g), a glass of dry red wine.
  3. Dinner: vegetable salad (up to 300 g), low-fat hard cheese (2 slices), green tea.
Tuesday
  1. Breakfast: milk porridge (about 100 g), whole grain bread with a slice of low-fat cheese, green tea.
  2. Lunch: salad of eggs and tomatoes, dressed with olive oil (up to 250 g), boiled rice (100 g), a glass of red wine.
  3. Dinner: fish fillet baked with greens (up to 250 g), green tea.
Wednesday
  1. Breakfast: fruit salad with natural yogurt (about 150 g), juice.
  2. Lunch: vegetable salad (up to 100 g), seafood (about 100 g), a glass of red wine.
  3. Dinner: steamed or grilled meat (250 g), olives, green tea.
Thursday
  1. Breakfast: toast with meat (50 g), vegetable salad with olive oil (up to 150 g), green tea.
  2. Lunch: squid carcass baked (200 g), salad with kelp (100 g), a glass of red wine.
  3. Dinner: rice, stewed with spices (up to 200 g), green tea.
Friday
  1. Breakfast: 2 eggs in the form of steam omelet, tomatoes, olives and greens, tea on herbs.
  2. Lunch: wheat paste (up to 100 g), 2 slices of low-fat cheese, a glass of red wine.
  3. Dinner: stewed vegetables (about 100 g), lentils (150 g), green tea.
Saturday
  1. Breakfast: oatmeal with milk (up to 150 g), grapefruit, fresh juice.
  2. Lunch: vegetable soup (up to 200 g), seafood (100 g), a glass of red wine.
  3. Dinner: steamed fish fillet (up to 200 g), vegetable salad (100 g), green tea.
Sunday
  1. Breakfast: 2 hard boiled eggs, toast with cheese, green tea.
  2. Lunch: vegetable salad with garlic and herbs (up to 200 g), boiled rice (100 g).
  3. Dinner: boiled chicken fillet (100 g), steamed vegetables (100 g), green tea.

Between main meals can be done one snack any fruit, kefir, cottage cheese or natural yogurt. It is also allowed to use a handful of nuts.

Presented Mediterranean diet menu can be used as a basis for the creation and menu for the month.

Mediterranean diet Results: photos before and after weight loss

To Assess the effectiveness of the Mediterranean diet can be on the photo before and after losing weight.

Recipes from the Mediterranean diet menu

It is Worth noting that the Mediterranean diet menu consists of simple products, the recipes of which will not cause difficulties in preparation. The main rule –it is desirable to cook dishes for a couple, bake or boil. Vegetables and fruits can be eaten fresh each day.

Vegetable casserole

To prepare a delicious vegetable casserole you will need the following ingredients:

  • zucchini – 1 PC.;
  • bell pepper – 1 PC.;
  • onion – 2 PCs.;
  • hot pepper – 1 PC.;
  • potatoes – 2 PCs.;
  • tomato – 1 PC.;
  • sour cream – 3 tbsp. l.;
  • hard low-fat cheese -50 g;
  • salt, pepper, spices.

To prepare vegetable casserole you will need the following:

  1. the Vegetables should be washed, cleaned if necessary and cut into cubes.
  2. lay the baking Sheet with foil, put the crushed ingredients in a chaotic manner.
  3. sour Cream mix with salt, pepper and spices. Pour the resulting dressing over the vegetables. Grate cheese on top to make it coated the ingredients evenly.
  4. Bake vegetables for half an hour at 200 degrees.

Cottage cheese

To prepare homemade cottage cheese you will need:

  • low-fat cottage cheese – 1 pack;
  • low-fat cream – 3 tbsp;
  • cucumber – 1 PC.;
  • parsley greens – 1 bunch;
  • salt.
Related posts