The Mediterranean Diet Menu: Customize Your Own for Healthy Eating

Introduction

Because the people living in Mediterranean regions such as southern Italy and Greece have such low rates for certain cancers and coronary heart disease, interest has grown in the way they eat.

Though there are a wide array of differences among the 16 countries bordering the Mediterranean Sea, there are some common food items and lifestyle choices that can be replicated for healthier living.

Some people, when referring to “The Mediterranean Diet”, mean this style of eating. Others are referring to a specific book written by Marissa Cloutier and Eve Adamson, under that name. The updated and revised book has just over 30 recipes and a lot of information regarding the health benefits of the way the Mediterranean people eat.

One easy means of understanding The Mediterranean Diet in general is to refer to the Mediterranean Diet Pyramid. The key components of The Mediterranean Diet are daily exercise and eating an abundance of nuts, seeds, vegetables, fruits, and whole grains. The use of herbs, spices and olive oil is not skimped upon, either.

In pyramid form, from most to least, the next elements are fish and shellfish; poultry, eggs, cheese and yogurt; with meats and sweets taking the final spot at the top.

Drinking plenty of water and the consumption of wine are also included along the side of the pyramid.

The Menu

Depending upon the source, The Mediterranean Diet menu examples will vary. The heart of it is always eating according to the way Mediterranean eat, which is illustrated in the pyramid. The emphasis on any of the menus is to eat by the pyramid and make your own menu plans based upon what works for you that is in accordance with the guidelines.

A few examples of various menus associated with the Mediterranean Diet are as follows:

• Breakfast: Olive oil toast. Yogurt with blueberries and almonds.

• Breakfast: One slice whole grain toast with two teaspoons peanut butter. One apple. 1/3 cantaloupe.

• Lunch: Two cups spinach salad with one tablespoon vinaigrette dressing. Two ounces grilled chicken breast. One tablespoon olive oil. One small whole wheat pita. One apple.

• Lunch: Mediterranean bean salad (with kiwi and cheese).

• Dinner: Spaghetti Bolognese, chicken stew with prunes, nut dessert, one slice bread, water. Wine optional.

• Dinner: Five ounces fish. Two or three cups broccoli, carrots, peppers and onions sautéed in garlic and olive oil. One small sweet potato. One cup fresh fruit.

• Snack: One small handful almonds.

• Snack: One apple with goat cheese.

Summary

This way of eating is great for people who prefer to eat a lot of fresh fruits and vegetables and fish. The “meat and potatoes” crowd may really struggle with making the change to this diet.

Though there are examples of The Mediterranean Diet Menu available online, they are best used as a guide to creativity, as there are just too few of them to really create a functional plan for the long-term.

Once the concept is understood, the user should be able to easily create their own custom menu that fits their preferences, budget and lifestyle.

Further Reading

Why the Spanish Ketogenic Mediterranean Diet is Good for Your Heart

References

The Mediterranean Menu – A Diet You Can Enjoy. Kathy McManus, M.S., R.D., L.D. Brigham and Women’s Hospital. https://www.brighamandwomens.org/healtheweightforwomen/special_topics/intelihealth1203.aspx

The Mediterranean Diet. Marissa Cloutier and Eve Adamson. https://www.amazon.com/Mediterranean-Diet-Marissa-Cloutier/dp/0060578785

The Mediterranean Diet Pyramid - list. (printable pdf). https://www.oldwayspt.org/sites/all/files/mediterranean_foods_download.pdf

What is the Mediterranean Diet Pyramid? https://www.oldwayspt.org/print/mediterranean-diet-pyramid

Mediterranean diet plan – menus for you (by season). https://www.mediterranean-food-recipes.com/mediterranean-diet-plan.html

Mediterranean Meal Plan. https://www.ediets.com/diet/mediterranean-diet/