Breakfast
1/3 cantaloupe
1 slice whole-grain toast
2 tsp peanut butter
1 apple
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Lunch
2 cups fresh spinach salad
2 ounces grilled chicken breast
1 tbs. olive oil
1 tbs. vinaigrette
1 small whole-wheat pita
1 apple
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Dinner
5 ounces fish (cod, halibut, etc.)
1 small sweet potato
2-3 cups broccoli, carrots, peppers, onions sauteed
in garlic and olive oil
1 cup fresh fruit
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Snacks
(mid morning or afternoon)
1 small handful of nuts (almonds, peanuts, pecans,
walnuts, etc.) |
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Decrease your risk of heart disease. |
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Add years to your life. |
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Lower your risk of cancer. |
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Lose weight safely and quickly! |
| The Mediterranean Diet calls for large consumption
of fruits, vegetables, potatoes, cereals, beans,
seeds, nuts, and bread.
Olive oil is commonly used for cooking and dressings.
The diet calls for moderate consumption of fish
but little red meat. A low to moderate amount
of full fat cheeses and yogurt is consumed.
And contrary to popular belief, there is only
a moderate consumption of wine that is usually
only had during meals.
Also, there is a strong reliance on seasonal
produce. And lastly, those living in the Mediterranean
live an active lifestyle which is vital for complete
state of fitness.
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