Healthy diet & Balanced diet:
“The Mediterranean Diet”

Mediterranean Diet: the healthiest diet to lose 2 lbs per week.

The Mediterranean Diet is the healthier diet in the world. Scientists confirm that the Mediterranean Diet reduces cardiovascular disease, increasing life expectancy and reduce overweight.

Weight loss: 2 lbs per week (until reach your ideal body weight).
Diet duration: unlimited.
Calorie diet: 2,000 calories per day.

Food of the Mediterranean Diet (nutritional pyramid)

Eat a little: Sweets: cakes and pastries (sugar) Fat: oil and butter (fat) Meat (pork, lamb, veal), fish and eggs (proteins) Eat with moderation: Milk (especially cheese, yogurt), eggs (protein and calcium) Eat usually: Vegetables (micronutrients and carbohydrates) Fruits (micronutrients and carbohydrates) Nuts (proteins and carbohydrates) Bread, pasta and cereals (carbohydrates)

Calories distribution of the Mediterranean Diet

WHO (World Health Organization) sets the calorie origins of the Mediterranean diet:

♥ Carbohydrates: 55-60 % of the total calorie intake: cereals (bread, rice, pasta), vegetables (beans...)
♥ Nutrients: 15 % of calories:fruits and vegetables, both fresh and cooked.
♥ Proteins: 15 % of calories: meat, eggs and especially fish.
♥ Fat: 10% of calories: olive oil.


For a Mediterranean Diet, we suggest you to follow this weekly diet menu with healthy and delicious meals (2000 calories menu).

The Mediterranean Diet Menu to lose 2 lbs per week:

Monday: Mediterranean Diet Menu

Breakfast:
- 1 glass of skimmed milk or soy.
- 1 portion of cereal (12 oz, 40 grs)
- 1 natural orange juice.

Mid-morning:
- 1 skimmed yogurt.
- 1 piece of seasonal fruit.

Lunch:
- Pasta salad with tomato, fresh cheese, nuts, basil and olive oil.
- Grilled chicken breast with lemon.
- 1 slice of whole-wheat bread (12 oz, 40 grs).
- 1 infusion.

Snack:
- 1 natural orange juice.
- 1 toast of bread with turkey.

Dinner:
- Shaken of garlic with prawns and green asparagus.
- Grilled hake.
- 1 skimmed yogurt.

Tuesday: Mediterranean Diet Menu

Breakfast:
- 1 glass of skimmed milk or milk soy.
- 1 slice of toasted bread with olive oil or jam.
- 1 natural orange juice.

Mid-morning:
- 1 skimmed yogurt.
- 1 piece of seasonal fruit.

Lunch:
- Mashed potatoes with marrow.
- 1 slice of mere with vegetables
- 1 egg creme caramel.

Snack:
- 1 gelatin, or 1 skimmed yogurt.

Dinner:
- 1 fillet of calf with slices of tomato with oregano or basil.
- 1 slice of toasted bread.
- 1 skimmed yogurt.

Wednesday: Mediterranean Diet Menu

Breakfast:
- 1 glass of skimmed milk or soy milk.
- 3 whole-wheat biscuits.
- 1 juice of natural grapefruit.

Mid-morning:
- 1 skimmed yogurt.
- 1 piece of seasonal fruit.

Lunch:
- Spinach boiled with grilled cheese.
- Rice three delights.
- 1 skimmed yogurt.

Snack:
- 1 creme caramel, or 1 skimmed yogurt.

Dinner:
- Salad of cabbage with carrot and yogurt sauce.
- 2 toasts of bread with turkey.
- 1 skimmed yogurt.

Thursday: Mediterranean Diet Menu

Breakfast:
- 1 glass of skimmed milk or soy milk.
- 1 salad of seasonal fruits (strawberries, peach, grapes).

Mid-morning:
- 1 tomato juice.
- 1 sandwich with turkey and fresh cheese.

Lunch:
- Salad with lettuce, tomato, cucumber, carrot, onion and garlic.
- Potatoes omelet with tomato and peppers.
- 1 piece of whole-wheat bread (12 oz, 40 grs).
- 1 infusion.

Snack:
- 3 whole-wheat biscuits.
- 1 orange juice.

Dinner:
- Asparagus wrapped with Turkey and fresh cheese.
- 2 toasts of bread.
- 1 skimmed yogurt.

Friday: Mediterranean Diet Menu

Breakfast:
- 1 glass of skimmed milk or milk soy.
- 1 skimmed yogurt with cereals.
- 1 peach juice.

Mid-morning:
- 1 skimmed yogurt.
- 1 piece of seasonal fruit.

Lunch:
- Grilled sole.
- Boiled or roasted artichokes.
- 2 toasts of bread.
- 2 slices of melon or watermelon.

Snack:
- 1 jelly, or 1 skimmed yogurt.

Dinner:
- Grilled mushrooms.
- Cooked cod.
- 1 toast of bread.
- 1 skimmed yogurt.

Saturday: Mediterranean Diet Menu

Breakfast:
- 1 glass of skimmed milk or soy milk.
- 1 portion of cereal (12 oz, 40 grs).
- 1 natural orange juice.

Mid-morning:
- 1 skimmed yogurt.
- 1 piece of seasonal fruit.

Lunch:
- Roasted eggplant with little slices of meat, onion and garlic.
- 1 skimmed yogurt.
- 1 infusion.

Snack:
- 1 natural orange juice.
- 1 sandwich with chicken and fresh cheese.

Dinner:
- 2 turkey sausages accompanied by grilled onion.
- 1 toast with light cheese.
- 1 skimmed yogurt.

Sunday: Mediterranean Diet Menu

Breakfast:
- 1 grapes juice or fruit season.
- 1 glass of skimmed milk or soy milk.
- 1 slice of toasted bread with oil olive or jam.

Mid-morning:
- 1 skimmed yogurt.
- 1 piece of seasonal fruit.

Lunch:
- Salad with lettuce, tomato and cucumber.
- Mashed potatoes with chicken roast.
- 2 slices of natural pineapple.
- 1 infusion.

Snack:
- 1 creme caramel, or 1 skimmed yogurt.

Dinner:
- Organic tomatoes with fresh cheese without fat and basil.
- Grilled chicken burger.
- 1 toast of bread.
- 1 skimmed yogurt.

Recommendation about the Mediterranean Diet

• Drink a lot of water, 8-ounce glasses of water per day (2 quarts, 1.8 liters).
• A glass of red wine to accompany meals (optional). It's the pleasure of the Mediterranean Diet!
• Don't eat fruits during meals. Eat fruits with 3 hours margin with the rest of food.
• You can replace all foods with one similar (see nutritional pyramid).

Reduce diseases with the Mediterranean Diet

The Mediterranean Diet is a healthy diet with a very favorable effect on health:

♥ Reduce Cholesterol: the diet contains few foods with saturated fat that gives cholesterol (meat, egg, milk)
♥ Reduce Cardiovascular problems: the diet prevents clogging of the coronary arteries that supply blood.
♥ Rich in unsaturated fats: reduce the level of the bad cholesterol (thanks to olive oil and avocado)
♥ Anti-aging: the diet is rich in antioxidants (vitamins, minerals) that block the harmful effects of free radicals (ageing). Antioxidants are found in plants especially in fruits, vegetables, and whole grains.

Before starting a diet, please consult your nutritionist, she help you lose weight in good health.