Mediterranean diet recipes breakfast vegetarian for weight loss Mediterranean diet is a traditional European diet in the Mediterranean region. This Diet emphasizes
On a diet rich in fruit, vegetables, kacangkacangan, and cereals, with olive oil as the only source of fat, consumption
While eating red wine, and consumption of low red meat.
The Mediterranean diet is not just a regular diet that is able to lose weight alone. Because this diet can avoid people exposed to a wide range of diseases. Stroke, heart pain, metabolic syndrome such as unstable cholesterol levels, lung diseases such as asthma, Parkinson’s, Alzheimer’s and various types of cancer is a disease that can be avoided by doing a Mediterranean diet. The number of diseases that can be avoided makes the Mediterranean diet touted as a method of diet in the world.
Contains many benefits
The Mediterranean Diet is believed to be good for your health. Doing and applying a diet rich in fruits, vegetables, healthy fats, and grains, can lower your risk to avoid some health problems, you know.
If you are looking for a meal plan for a healthy heart, then the Mediterranean diet may be the right choice for you. The Mediterranean Diet combines the basics of healthy eating, which adds an aromatic olive oil splash and possibly a glass of red wine into other menu components. This is characterized by the country’s traditional cooking style bordering the Mediterranean Sea. A Mediterranean Diet can be trusted to reduce the risk of heart disease, because it can suppress the bad cholesterol levels in your body.
what can you eat on the mediterranean diet
The delicious Mediterranean cuisine is no different from vegetables, fruits, nuts, cereal grains, olive oil, and fish. According to a study, people who have lower risk of developing heart disease and stroke.
In addition, the Mediterranean Diet is also believed to reduce the risk of cancer, Parkinson’s disease and Alzheimer’s. Women who consume Mediterranean food coupled with extra olive oil mixed with nuts can reduce the risk of breast cancer. By applying a Mediterranean Diet, you can take precautions for various chronic diseases.
The Mediterranean Diet is a delicious and healthy eating way. Here’s how to apply it to a healthy diet, recipes for the Mediterranean Diet include:
Vegetables and fruits, and switch to wheat. Try to consume 7-10 servings of vegetables and fruits every day.
Replace butter with healthy fats like olive oil and canola oil.
Use seasonings and seasonings, not salt, for food enhancer.
Limit the intake of red meat no more than a few times a month.
Eat fish at least a week, also try not to fry.
Lots of sports.
Mediterranean Food Diet
Limit consumption of fast food, which may contain high salt and saturated fats.
Replace your snack with dried fruits and nuts without salt. Instead of cakes, chips and biscuits.
It can consume red wine, but it should be no more than two small glasses per day.
Drink plenty of water to hold the sweet drink you consume.
The basics of the Mediterranean Diet
Size of some Mediterranean food diet
Maximum intake per month: can consume up to 4 portions of red meat in a month. In one section contains about 60 grams of red meat.
Maximum intake per week: can consume 3 servings of eggs in a week, where one portion is 1 egg, 3 portions of potatoes (1 serving 100 grams), 3-4 portions of beans (1 serving 30 grams, can be eaten as a snack) and pods pods (1 serving is 100 grams), Consume 5-6 servings of fish.
Maximum intake per day: 3 servings of fruit (1 apple, 1 banana, 1 orange, 200 grams of Melon or watermelon, 30 grams of wine), 6 servings of vegetables (1 serving containing a cup of raw leafy vegetables or a half cup of other vegetables).
Mediterranean Core Diet
In essence, the Mediterranean Diet encourages the culprit to consume natural foods with the composition of more vegetable ingredients than animals. If you eat animals, focus on fish and seafood.
Mediterranean Diet Recipes
In addition, the menu is a menu that is quite healthy and also varied. In fact, many people say that the Mediterranean Diet Menu is delicious food to eat for people on a diet. No, here are some Mediterranean Diet recipes that you can try during your diet.
For those of you who want to start a Mediterranean diet, there’s no harm in trying to make a Mediterranean Diet recipe on this one. In fact, this daily Mediterranean food menu can be used as your breakfast menu. What needs to be prepared?
- 1 1/2 cup. Sell ??fat yogurt
- 1 cup buckwheat flour
- 3/4 cup non-fat milk
For those of you who want to explore the Mediterranean Diet Menu, just mix the ingredients above evenly. Next, prepare a skillet spread with a little olive oil. Serve with real honey instead of sugar.
Cake in a jar
Maybe you are wondering why a cake in a jar that actually uses a lot of sugar in its making can be used as a Mediterranean Diet Menu. EITs, wait a minute. Cakes in jars that will be made today are a healthier Mediterranean Diet Menu. In fact, production uses high nutritious ingredients as:
- 6 ounces of fruit flavored yogurt, it would be better if you use selling fat yogurt
- 1/2 cup raspberries, thinly sliced
- 1/4 cup of blueberries, sliced ??into two parts
- 1 cup of strawberries, thinly sliced
- 2 tablespoons of granola
This Mediterranean Diet menu is very easy to make. Prepare several jars that you will plant as containers. With one spoonful of yogurt as a bag. Then, add the sliced ??strawberries, coat again with one tablespoon of yogurt. Add with granola, coated again with yogurt. Add raspberry slices and also blueberries.
The Mediterranean diet menu is also available drum. It would be better if you keep it in the refrigerator for several minutes because it makes this Mediterranean Diet Menu fresh to eat.
Mediterranean menu This second diet can be enjoyed as a lunch menu. Apart from being made from vitamin-based vegetables, this one menu also makes your stomach feel more complete. What must be prepared to make the Mediterranean Diet Menu?
7 1/2 ounces of canned beans, you can also use fresh boiled peanuts. However, you who use canned beans will prefer to filter them. Articles, canned beans contain high sodium content.
- 2 tablespoons olive oil
- 1/4 cup green peppers, chopped
- 1 tablespoon of black sauce, chopped
- 1/4 spoonful of pepper
- 1 1/2 tablespoons of white vinegar
- 2 cups of lettuce
- Make it easy enough. You only need to mix the ingredients above.
Refreshing jam, various additional herbs and spices will further enrich the taste of this one bean salad. How to make this Mediterranean Diet menu also does not take much time because of ingredients that are easily obtained.
The rain that continues to sparkle for several weeks will definitely make you choose a warm and delicious menu. However, for those of you who are on a diet not grieving. The reason, one of the Mediterranean Diet Menu can also be served and enjoyed in the rain. You only need to set:
- 2 ounces of chicken breast, diced
- 1 cup of chicken stock
- 2 carrots, cut into cubes
- 1/2 cup of peas
- 1/2 cup Celery
- 1 tablespoon of black pepper
- 1 sheet of Puff Pastry
For those of you who want to enjoy Mediterranean food that is refreshing and warm when eaten is enough to make one of these recipes. First, saute the carrots until they are half done. Add chicken meat, peas, celery and black pepper.
Add chicken stock and cook until boiling. Next, put the cooked ingredients into a heat-resistant bowl. Cover the top of the bowl with Puff Pastry in a sheet, and bake for 10 minutes. Enjoy the Mediterranean Diet Menu while staying warm.
Love to eat snacks in your free time? If you usually eat snacks that contain a lot of salt, you can taste snacks included in the following list of the Mediterranean Diet:
- Two pieces of carrot, cut into length
- One cucumber, cut to length
- 1 oz peas
- Black pepper
- Paprika powder
- 1 tablespoon of yogurt
How to make Mediterranean Diet recipes very easy. You only need to boil the ingredients. Next, install the boiled peas. Add yogurt, black pepper and powdered paprika. Stir well. You can eat cucumbers and carrots eaten with peanut sauce.
Who says you can’t enjoy delicious chicken satay as a daily menu on the Mediterranean Diet? Well, you can make chicken satay healthier by using ingredients like the following:
- 4 ounces diced chicken breast, soak for 30 minutes with Italian fat free sauce
- 1 onion, cut the box
- 1 green bell pepper, cut the box
- 10 cherry tomatoes
The arrangement of each ingredient on the wooden stick is almost full. Bake using a little olive oil until the chicken is cooked. You can enjoy Mediterranean food recipes with pita bread or toast. This Mediterranean Diet menu can also function as your dinner menu.
Salted fish burger
Salt is prohibited for those who follow the Mediterranean Diet. However, you can express it using certain ingredients such as cheese that will give you a salty taste. Well, the Mediterranean diet that you should try is salted fish burger made from:
- French roll 6 inches, 2 cm thick
- 1 ounce of low-fat Mozarella cheese
- 1 tomato, thinly sliced
- 1/2 slice of cucumber, thinly sliced
- 1 ounce of fish fillet
- Olive oil
- Black pepper
- Paprika powder
First, all you have to do is make a sauce for the Mediterranean Diet Menu.
How to make a sauce just by mixing olive oil, black pepper and paprika powder. Stir until all ingredients are well blended.
Next, take baguette slices.
Cover with sauce, coated with tomato slices. Add a slice of mozzarella cheese, fillet fish, and add more sliced ??tomatoes. Reapply the olive sauce and add the baguette. Bake about 4-6 minutes until the fillets are cooked.
By knowing the information about the Mediterranean Diet above, you can apply healthy and delicious eating methods. To determine if this diet is suitable for you, it does not hurt to consult your nutritionist. Another important factor of this diet is limiting or avoiding foods that are high in fat and sugar.