The Mediterranean diet is a diet with an impressive reputation. It is a nutrition system that allows you to strengthen your health and get a slim figure as a bonus to protection from cancer and cardiovascular diseases. However, the main secret is that fats and carbohydrates in the diet for weight loss should be correct. Namely, pasta from durum wheat, legumes, and many types of whole-grain bread. An approximate diet plan for a week may be as follows:
Monday:
- Breakfast – yogurt with cereals and berries.
- Lunch – cabbage soup and meat roast.
- Dinner – vegetable salad with eggs.
- Snacks – a fruit salad of seasonal fruits
Tuesday:
- Breakfast – oatmeal porridge with flaxseed, honey, and banana slices.
- Lunch – lasagna with vegetables.
- Dinner – baked eggplant with feta cheese and a cheese sandwich.
- Snacks – probiotic yogurt, grapes, and popcorn.
Wednesday:
- Breakfast – berry pudding made of Greek yogurt and chia seeds.
- Lunch is a whole-grain sandwich with vegetables.
- Dinner – fried salmon with a side dish of brown rice with vegetables.
- Snacks – fried pumpkin seeds, celery with peanut butter.
Thursday:
- Breakfast – omelet with tomatoes.
- Lunch – potatoes baked in the oven.
- Dinner – salad with shrimp, seasoned with olive oil.
- Snacks – assorted tropical fruits, carrots with hummus.
Friday:
- Breakfast – oatmeal porridge with dried fruits and nuts.
- Lunch – vegetable soup with chicken broth.
- Dinner – fried or baked fish.
- Snacks – cabbage chips or zucchini, olives.
Saturday:
- Breakfast – sweet potato casserole with spinach and cheese.
- Lunch – Mediterranean wholegrain pizza with cheese.
- Dinner – salmon with buckwheat, cabbage salad.
- Snacks – fruits, cottage cheese with dried fruits.
Sunday:
- Breakfast – yogurt with chopped fruits and nuts.
- Lunch – tuna salad seasoned with olive oil.
- Dinner – Greek salad with cucumbers, tomatoes, and black olives.
- Snacks – assorted nuts, fruit salad.
I want to try this diet as it does not involve serious restrictions. The disadvantage of this food system can be called, first of all, the need to change your eating habits – to abandon many processed and refined products in favor of high-quality and, often, not cheap in our region (Tosti et al., 2018). Perhaps this food is not fit for older people since this diet may not be suitable for people with individual intolerance and allergies to seafood. With caution, it is worth approaching the selection of menus for people with stomach and intestinal ulcers, given the high fiber content in the daily menu.
Reference
Tosti, V., Bertozzi, B., & Fontana, L. (2018). Health benefits of the Mediterranean diet: metabolic and molecular mechanisms. The Journals of Gerontology: Series A, 73(3), 318-326. Web.