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The Mediterranean diet is a diet with an impressive reputation. It is a nutrition system that allows you to strengthen your health and get a slim figure as a bonus to protection from cancer and cardiovascular diseases. However, the main secret is that fats and carbohydrates in the diet for weight loss should be correct. Namely, pasta from durum wheat, legumes, and many types of whole-grain bread. An approximate diet plan for a week may be as follows:
Monday:
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Breakfast yogurt with cereals and berries.
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Lunch cabbage soup and meat roast.
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Dinner vegetable salad with eggs.
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Snacks a fruit salad of seasonal fruits
Tuesday:
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Breakfast oatmeal porridge with flaxseed, honey, and banana slices.
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Lunch lasagna with vegetables.
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Dinner baked eggplant with feta cheese and a cheese sandwich.
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Snacks probiotic yogurt, grapes, and popcorn.
Wednesday:
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Breakfast berry pudding made of Greek yogurt and chia seeds.
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Lunch is a whole-grain sandwich with vegetables.
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Dinner fried salmon with a side dish of brown rice with vegetables.
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Snacks fried pumpkin seeds, celery with peanut butter.
Thursday:
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Breakfast omelet with tomatoes.
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Lunch potatoes baked in the oven.
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Dinner salad with shrimp, seasoned with olive oil.
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Snacks assorted tropical fruits, carrots with hummus.
Friday:
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Breakfast oatmeal porridge with dried fruits and nuts.
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Lunch vegetable soup with chicken broth.
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Dinner fried or baked fish.
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Snacks cabbage chips or zucchini, olives.
Saturday:
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Breakfast sweet potato casserole with spinach and cheese.
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Lunch Mediterranean wholegrain pizza with cheese.
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Dinner salmon with buckwheat, cabbage salad.
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Snacks fruits, cottage cheese with dried fruits.
Sunday:
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Breakfast yogurt with chopped fruits and nuts.
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Lunch tuna salad seasoned with olive oil.
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Dinner Greek salad with cucumbers, tomatoes, and black olives.
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Snacks assorted nuts, fruit salad.
I want to try this diet as it does not involve serious restrictions. The disadvantage of this food system can be called, first of all, the need to change your eating habits to abandon many processed and refined products in favor of high-quality and, often, not cheap in our region (Tosti et al., 2018). Perhaps this food is not fit for older people since this diet may not be suitable for people with individual intolerance and allergies to seafood. With caution, it is worth approaching the selection of menus for people with stomach and intestinal ulcers, given the high fiber content in the daily menu.
Reference
Tosti, V., Bertozzi, B., & Fontana, L. (2018). Health benefits of the Mediterranean diet: metabolic and molecular mechanisms. The Journals of Gerontology: Series A, 73(3), 318-326. Web.
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