Nutrition

What Is The Mediterranean Diet? | Food List & 1-Day Meal Plan

 
The Mediterranean diet has a great reputation and for very good reason. This type of diet originates from the countries bordering the Mediterranean Sea including Portugal, France, Italy, Spain and Greece. Over the last few years, it has really taken the spotlight as its high healthy fat content and emphasis on oily fish provides a multitude of health benefits – from a healthy heart to shiny hair and glowing skin.

Our bodies need healthy fats and in today’s society where emphasis is often put on convenience and not health, many people are deficient in these healthy fats.


The Mediterranean Diet Foods

 
Although the dishes vary in different countries that follow this approach to eating, they all include an abundance of plant-based foods such as;

Fruits and vegetables

Legumes

Wholegrains

Healthy fats are also incorporated into the diet, such as;

Olive oil instead of butter

Nuts

Fish e.g. salmon

These fit well into the healthy eating recommendations from the government as the Mediterranean diet is packed with nutrients that promote great health and balance.

See below for an example one-day meal plan on the Mediterranean diet!


Breakfast

 

– Overnight oats with omega seed mix and berries –

Ingredientsraspberries

40g Rolled oats
10g Organic chia seeds
10g Zero-sugar MYSYRUP – Maple flavour
80g Raspberries
120ml Milk
Pinch of cinnamon

Method

Place all the ingredients in a Mason jar and mix well making sure the top is well covered.

If your jar lid has holes in it, cover the jar with Clingfilm.

When it is mixed well leave in the fridge for a few hours to allow thicken.

Macros

Calories: 262
Carbs: 41g
Protein: 11g
Fat: 6g


Lunch

 

– Spinach Frittata with side salad –

Ingredients

120g High Protein Low-fat Cheese (grated)
300g Mushrooms
15ml Olive oil
150g Onions
500g Spinach
20g Parmesan cheese
6 Whole eggs

Method

Grease a pan with olive oil including the sides of the pan. Take a tablespoon of oil and heat it in the pan, then add the mushrooms and sauté them for around five minutes so that they are soft.

Add some more oil then add the onions and the spinach to the pan. While these are cooking, mix all the eggs together in a bowl.

Put some cheese in the pan on top of the spinach and pour the egg mixture on top of this. Don’t be afraid to move the vegetables around a bit so that the egg gets into all the nooks and crannies of the pan to hold the frittata together!

Cover the pan with a lid and reduce the heat. Cook for a further 15 minutes, then remove the lid and place the pan under a grill to finish cooking the eggs fully at the top. You can sprinkle extra cheese on if you like, just make sure you add this into the macros. This will take a further 6 minutes before you can remove from the grill.

Allow it to cool for a few minutes then cut into six slices. Serve with a side salad.

Macros per slice

Cal: 178
Carbs: 6.5g
Protein: 17g
Fat: 13g


Dinner

 

– Salmon with roast vegetables and quinoa –

Ingredientssalmon fillet

Lemon
Salmon fillet (125 g)
100g Carrots chopped into sticks
200g Sweet potato cubed
20ml Olive oil
100g Quinoa
Stock cube
Herbs

Method

Wrap a salmon fillet sprinkled with lemon juice and garnished with some lemon slices in tinfoil prepare the quinoa by rinsing the seeds well, before setting them aside in a bowl.

Boil some water and dissolve a stock cube. Use this mixture to cook the quinoa for around 30 minutes until the liquid has been absorbed.

Preheat an oven to 180. Toss the vegetables in olive oil mixed with herbs. Place in the oven for 20 minutes and cover with tinfoil to avoid them going too brown.

After 20 minutes add the salmon in foil to the oven and remove the foil from the vegetables. Bake everything for a further 20 minutes. Check the salmon is cooked through by cutting in half and remove and serve with quinoa if it is done.

100g of raw quinoa tends to equal nearly 350g-400g of cooked quinoa. You can reduce this portion if you like and keep any leftovers in the fridge for the next day.

Macros 

(with 180g cooked & measured quinoa) – feel free to reduce/split in half for lunch to reduce macros!

Calories: 840
Carbs: 84g
Protein: 36g
Fat: 40g


Snacks Ideas

 
Healthy snacks

– High-Protein Fruity’n’Crunchy Yoghurt –

200g Greek yoghurt
100g Peach slices
25g Almonds

Method

Simply add the almonds and peaches to the Greek yoghurt and serve.

Macros

Cal: 298
Carbs: 18g
Protein: 25g
Fat: 14g

– Homemade Hummus & Carrot sticks –

3 Cloves garlic
400g Chickpeas
80ml Lemon juice
60ml Olive oil
Pinch pepper
Pinch of salt
10g cumin

Method

Remove the skin from the garlic and place in a blender with all the other ingredients.

Blend until the desired texture is reached and serve with carrot sticks!

Keep any leftover covered in a fridge, it will last about two days.

Macros per serving

(Serves 4)

Calories: 241
Carbs: 16g
Protein: 7g
Fat: 16.5g


Take Home Message

 
Give some of these recipes a try to give your diet a healthy boost of good fats.

Find out more about why you should eat healthy fats.

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