The Mediterranean Diet


The Mediterranean Diet

The Mediterranean diet is famous for its low-fat, high-fiber foods and activities. While it’s not the same as the Atkins diet in terms of nutrient content, the low-carb approach is similar. Here’s how you can incorporate it into your plan.

Eating out in restaurants has a lot to do with what goes into the food. Many meals of the past have been based on canned or boxed foods. Now we have healthier alternatives. If you do eat out choose a restaurant with an emphasis on fresh produce, fruits, and fresh meat, including fish and poultry while doing the Mediterranean diet.

Canned foods contain a lot of sodium, which is bad for your health.  On this diet you should be watching your sodium intake, you’ll need to find a way to cut back on your food intake. The Mediterranean diet encourages this.

Look for low-fat products on the menu and find one that’s a more fresh version. This way you’re eating vegetables. You should also start eating plenty of whole grains and fresh fruits and vegetables, including dried fruit.

The Mediterranean diet has many benefits including a reduction in weight. Another benefit is that it allows you to eat more of a variety of foods without eating too much. And in my opinion, this is very important for anyone who is trying to lose weight.

The Mediterranean Diet Recipes

Greek Pasta with Tomatoes and White Beans


It takes about 25 minutes to make and is a delicious options for anyone on this diet.

(2) cans of Italian style tomatoes 14.5 ounce

(1) 19 ounce can of cannellini beans drain and rinse them

10 ounces of fresh spinach wash and chopped.

8 ounces of penne pasta

Half a cup of crumbled feta cheese

  1. Cook the Penne pasta in a large pot of boiling water until al dente.
  2. Meanwhile, combine tomatoes and beans in a large non-stick skillet (copper ones are great).  Bring to a boil over a medium high.  Reduce heat and simmer for 10 minutes.
  3. Mix the spinach into the sauce cook for 2 minutes or until the spinach starts to wilt, stirring constantly.
  4. Pour the sauce over the pasta and sprinkle with the feta.
  5. Eat & Enjoy.

Mediterranean Chicken with Eggplant

Ingredients Needed:

(3) eggplants peeled and cut lengthwise into half inch thick slices


6 skinless boneless chicken breast diced

1 onion diced (Sweet or any)

2 tablespoons tomato paste

Half a cup of water

2 teaspoons dried oregano

(Salt & pepper optional remember sodium is bad for diets)


  1. Place eggplant strips into a pot with lightly salted water (very little) soak for 30 minutes it will turn a brown color.
  2. Take the eggplant out of the pot and brush lightly with olive oil and saute.
  3. Saute the diced chicken stir in the water, tomato paste, and reduce heat to low and simmer for 10 minutes.
  4. Preheat the oven to 400 degrees.
  5. Pour chicken and tomato mixture into casserole pan (glass works better) and cover with foil and bake for 20 minutes.
  6. Enjoy & Eat.


However, if you aren’t careful, you may find that your diet doesn’t work. It’s important to test the waters by changing your food choices. Then once you find out that the Mediterranean diet recipes work for you, you can add them to your daily routine.

The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally.

Source = Mayo Clinic

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