A mediterranean diet is a type of diet traditional in Mediterranean countries, characterized especially by a high consumption of vegetables and olive oil and moderate consumption of protein, and thought to confer health benefits. It suggests replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods. Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease.
To make it simple, here are the basics; Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. Eat in Moderation: Poultry, eggs, cheese and yogurt. Eat Only Rarely: Red meat.
I have put together a sample option menu of the Mediterranean Lifestyle.
Option #1: Quest Protein Bar (Quest items found at any nutrition store) Or I just found a knock of version at Costco made by kirkland. 21G of protein 1G of sugar & 3G of carbs. water as beverage
Option #2: Greek yogurt or Oatmeal w/ strawberries, blueberries or apples
Option #3: Vanilla protein shake blended with sugar free almond milk and dash of ground cinnamon. I use the Modere Vanilla Slim Protein powder but if you have a low carb, high protein one that can work too.
Option #4: Oatmeal with Almond milk & 1/2 scoop of chocolate protein powder.
**Sustain** mixed w/ almond milk/water & ground cinnamon. I suggest you drink it with something other than just water. It takes on whatever taste you mix it with.
Option #1: Salad (lettuce, tomato, cucumber, broccoli & other mixed veggies with grilled chicken and balsamic or vinaigrette dressing.
Option #2: White tuna fish drained, slice apples, cucumbers, tomatoes, celery, peppers and other veggies and sprinkle lightly with an olive oil/lemon juice mix. 1 part olive oil/2 parts lemon juice. Few baked Quest chips, my favorite is BBQ
Option #3: If you are out to lunch try either ordering a salad with no croutons or cheese and add either grilled chicken or grilled shrimp or opt for a grilled chicken sandwich and take off the top or bottom bun. Opt for whole grain bread when available but do not eat bread every day. This is only an option when out for lunch or may be tired of salad.
Option #4: Whole avocado with sliced veggies or fruit
Option #5: Crave Mexican? Quest chips (or Cauliflower) & salsa.
Option #6: Turkey wrap (whole grain or low carb/low fat tortilla) No cheese and added veggies like lettuce and tomato.
Options #7: Mediterranean Pizza (LOTS of veggies & lean meat on top)
Drink water every time you eat and between meals.
Option #1: Apple & Protein bar
Option #2: Raw Almonds, light string cheese
Option #3: Modere Satiety chew (tastes like a starburst)
Option #4: 1/2 of a Quest Protein bar/kirkland bar or your favorite protein bar, save other half for snack on another day in a ziplock.
Option #5: Homemade Protein Balls (MY FAV)
1 Cup rolled oats
1 scoop Modere Chocolate Protein Powder (or whatever kind of protein powder you prefer)
2 Tbsp Ground Flaxseed
1/2 Cup Peanut Butter or Almond Butter
A few Choc Chips
Roll into a small balls, put in fridge, eat! (kids love them too!!)
Options #6: Veggies & Hummus
Drink * Sync** blended with almond milk or water either 20 minutes before your meal or if out and don’t get to before my meal, drink it after your meal. Great either way. You can make it into a hot drink as well.
Option #1: Try to cook low carb/ high protein. Turkey burgers instead of beef. Try to eat with no bun, use Lettuce instead of a bun. Roasted veggies.
Option #2: Grilled chicken breast, fish or turkey. With baked regular or sweet potato w/ salad
Option #3: Tilapia & Broccoli
Option #4: Chicken, Veggie Kabobs (they make premade ones you can throw in the over or BBQ.)
Option #5: Zucchini or whole wheat noodles, spaghetti sauce and ground turkey
CLICK blue for the Official Modere Mediterranean lifestyle guide Mediterranean_Guide