Mediterranean diet simplified

Learn how simple it is to implement the healthy, Mediterranean diet. Get the daily menu suggestions, and easy way to do the diet everyday. 

Many people think that following a new diet is complicated. Especially if you have tried many different diets before. You may have had to buy a recipe book and many special foods and the thought of doing this again is off-putting. 

I'm here to tell you that the Mediterranean diet is simple to follow. You are probably already eating many components of the diet. Maybe you just don't know it! 

With a few small tweaks you may be following one of the healthiest diets on the planet. One with much research to back it up. Large studies have shown that the Mediterranean diet is effective in reducing the risk of cardiovascular diseases and overall mortality.

So I wanted to simplify the diet for you so that you can easily see what it entails. It has the great benefit of including all the food groups. Yes, you can eat carbs. Yes you can eat fats. Yes the whole family can eat like this. Yes you will probably have most, or all, of the foods in your pantry already.

Read the simplified list below to understand the diet and see if it is for you and your family. 

The Mediterranean diet is a traditional diet in Mediterranean countries which is high in vegetable consumption. It includes the following :

• vegetables
• fish and other seafood
• small amounts of meat and chicken
• wholegrains
• fresh fruits 
• nuts
• legumes
• olive oil
• red wine in small amounts

It is healthy because:

• the foods contain high amounts of fibre
• a monounsaturated fat is the main source of fat
• full of antioxidants
• fresh food
• food is prepared simply
• herbs and spices are used instead of salt to flavor foods
• there is less red meat than in a typical western diet
• there is more fish and fruit and vegetables than in a typical western diet

It is easy to do because:

• it includes every food group
• it uses seasonal foods that you have easy access to. 

What a Day on the Mediterranean Diet might look like:

Summer:

Breakfast: Fresh fruit, yoghurt and a sprinkle of nuts. (Get more breakfast ideas here)

Lunch: Large nicoise salad of boiled egg, tuna or chick peas, lettuce, onion, olives, tomato, lettuce with olive oil and lemon dressing and wholegrain bread. 

Dinner: Mediterranean Pasta Frittata with steamed veges. A glass of red wine.

Snacks or dessert: Fresh berries. 

Winter:

Breakfast: Porridge withy berries and chia seeds.

Lunch: Baked eggs with vegetables including potatoes and fresh herbs. 

Dinner: Grilled fish or chicken with lemon almond broccoli and salad and a small wholegrain pasta with a tomato based sauce. Or replace fish/chicken with lentil lasagne for a completely plant based option or Greek style lasagna for a vegetarian with cheese based option option. A glass of red wine.

Snack or dessert: Fruit and nuts or olives, fetta cheese, carrots and wholegrain biscuits. 

You may be feeling that this doesn't look much like a diet and thinking how will this benefit me? The following simple guideline may help:

• Eat More vegetables, leafy greens, fruits, whole grains, and beans, legumes and nuts and seeds and herbs and spices.
• Eat Moderately lean proteins: mainly fish, some poultry, and some eggs.
• Eat LESS  Red Meats and Sweets 
• Use Extra Virgin olive oil regularly.
• Avoid processed foods, butter, cream, yellow cheeses, and too much sugar and fruit juices.

Simple way to do the Mediterranean Diet:

1. Look at the the Mediterranean Diet Pyramid as a weekly guide.

2. Look at the healthy eating plate as a guide for lunches and dinners.

You can get a printable copy of this healthy eating plate - Download one here, and hang it on your refrigerator to serve as a daily reminder when planning and preparing your meals.

Some Recipes to get you started:

Gluten-Free Hummus Tahini Recipe with Spiced Olive Oil

Quinoa Salad with Yellow Tomatoes, Olives and Mint

Roasted Vegetables with Two Sauces

Mediterranean Rustic Chicken Soup for the Soul

Mediterranean Pasta Frittata with Goat Cheese and Sun-dried Tomatoes

Mediterranean Tuna and Artichoke Pasta

Agave Lime Salmon

Thanks to gluten free goddess