Mediterranean Diet Recipes and its Three Days Meal Plan

The Mediterranean diet recipes consists of plant based foods like vegetables, whole grains nuts, legumes and fruits. It can replaces butter with olive oil, canola oil healthy fats and use spices instead of salt in flavor foods. Mediterranean diet which is rich in fruits and vegetables, it also contain fish and chicken and there is also little red meat and most of the fat is unsaturated and it comes from nuts and olive oil. Little consumption of wine can lead to toward good health.  Healthy Eating is very important for living well being.  Mediterranean diet foods mostly are low in saturated fat which is rich in healthy oils and with fresh vegetables and fruits. The Mediterranean diet recipes have very delicious foods.

Mediterranean Diet Recipe


2 teaspoons capers, rinsed
¼ teaspoon salt
1 cup tomatoes (grape)
12 ounces broccoli crowns, trimmed and cut into bite size florets (4 cups)
2 cloves garlic, minced
1 spoon of olive oil extra-virgin
1 teaspoon dried oregano
10 pitted black olives, sliced
1 spoon lemon juice
½ teaspoon freshly grated lemon zest


Keep oven at 450 °F
Toss tomatoes, garlic, salt, broccoli, oil and salt in a bowl until it gets coated. Take baking sheet and spread in layer. Baked until the broccoli until it get brown for 10 to 13 minutes.

Now mix juice and lemon zest, oregano, capers and olives in a bowl. Now add the roasted vegetables.
Cut down these on dishes. Rimmed baking sheet is good for everything from catching accidental drips or spills to roasting.

Benefits of Mediterranean Diet Recipes

Less chance of obesity
Reduce the chances of asthma
Cardiovascular benefits
Lower depression symptoms

Mediterranean 3 Days Meal Plan

Here given below Mediterranean’s five day meal Diet Plans which will give benefits to you…..

Day one:

Breakfast : greek yogurt, add almonds ( slivered) pumpkin seeds and sprinkle of granola.
Morning snack : handful walnuts with apple
Lunch: toasted pita with hummus, cut the onions, tomatoes, peppers, cucumbers and some kalamata olives.
Afternoon snack: two boiled eggs
Dinner: two roasted lemon and dill salmon (1 for dinner and 2 for lunch tomorrow)

Day two:

Breakfast: banana and quinoa with walnuts, hazelnuts and cinnamon (chopped)
Morning snack:  one boiled egg
Lunch: Greek style salad red onion, black olives, cucumber pepperoncinis, tomatoes, fata) with salmon from previous night
Afternoon snack: 2 boiled eggs
Dinner: Mediterranean shrimp skillet with homemade tabbouleh.

Day three:

Breakfast: eat two pieces of whole wheat bread with the slice of avocado and with egg.
Morning snack: Greek yogurt parfait
Lunch: homemade tabbouleh with a toasted pita
Afternoon snack: eat slice of fresh basil, tomatoes, low fat mozzarella and some olives drizzled in olive oil.
Dinner: lemon cumin Greek yogurt with lamb meatballs.

By : Natural Health News

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