Healthy Mediterranean Diet

Diet

The following is a Mediterranean diet that provides about 2000 calories a day. It can be done indefinitely, and with it you can lose up to 1 pound a week without causing the so-called rebound effect.

Mediterranean Diet Weekly Menu 2000 calories

MONDAY

  • Breakfast: 1 glass of skim milk or soy milk, 1 serving of cereal (40 g.), 1 glass of fresh orange juice.
  • Mid-morning: 1 yogurt, 1 seasonal fruit
  • Food: pasta salad, tomato, cheese, nuts, basil and olive oil, chicken breast, grilled seasoned with lemon juice, 1 slice of bread (40 gr.), 1 infusion.
  • Snack: 1 glass of orange juice, 1 slice of bread.
  • Dinner: scrambled eggs with shrimp and asparagus, garlic, grilled hake, 1 Yogurt

TUESDAY

  • Breakfast: 1 glass of skim milk or soy milk, 1 slice of toast with jam or olive oil, 1 glass of orange juice.
  • Mid-morning: 1 yogurt, 1 seasonal fruit
  • Food: mashed pumpkin, vegetables, cream 1 egg
  • Snack: 1 gelatin
  • Dinner: 1 fillet of beef with sliced tomatoes with oregano or basil, 1 slice of toast, 1 Yogurt

WEDNESDAY

  • Breakfast: 1 glass of skim milk or soy milk, 3 crackers, 1 cup of grapefruit juice natural
  • Mid-morning: 1 yogurt, 1 seasonal fruit
  • Lunch: boiled spinach with melted cheese, saffron rice, 1 low-fat yogurt.
  • Snack: 1 yogurt
  • Dinner: cabbage salad with carrots and yogurt sauce, 2 slices of bread, 1 Yogurt

THURSDAY

  • Breakfast: 1 glass of skim milk or soy milk, 1 fruit salad in season (strawberries, peaches, grapes)
  • Mid-morning: 1 glass of tomato juice, 1 slice of bread with turkey and cheese
  • Lunch: salad with lettuce, tomatoes, cucumbers, carrots, onion and garlic frittata with tomato and bell pepper, 1 slice of bread (40 grams), 1 Infusion
  • Snack: Graham crackers 3, 1 glass of orange juice
  • Dinner: Asparagus wrapped with turkey and cheese, 2 slices of toast, 1 Yogurt

FRIDAY

  • Breakfast: 1 glass of skim milk or soy milk, nonfat yogurt 1 grain, 1 cup of peach juice
  • Mid-morning: 1 yogurt, 1 seasonal fruit
  • Food: artichokes, grilled sole or boiled, 1 slice of toast, 2 slices of cantaloupe or watermelon.
  • Snack: 1 yogurt
  • Dinner: mushrooms and fungi, cod croquettes made with skim milk, 1 slice of toast, 1 Yogurt
    Saturday
  • Breakfast: 1 glass of skim milk or soy milk, 1 serving of cereal (40 g.), 1 glass of orange juice
  • Mid-morning: 1 yogurt, 1 seasonal fruit
  • Food: Roasted eggplant stuffed with ground beef with onion and garlic, 1 yogurt, 1 Infusion
  • Snack: 1 glass of orange juice, 1 slice of bread with chicken and cheese
  • Dinner: 2 turkey sausages accompanied by grilled onions, cheese toast with 1 light, 1 fat free yogurt.
    Sunday
  • Breakfast: 1 glass of grape juice or fresh fruit, 1 cup of skim milk or soy milk, 1 slice of toasted bread with olive oil or jam
  • Mid-morning: 1 yogurt, 1 seasonal fruit
  • Lunch: salad with lettuce, tomato and cucumber, mashed potatoes with grilled chicken, 2 slices of fresh pineapple, 1 Infusion
  • Snack: 1 yogurt
  • Dinner: tomato salad with fat-free cheese burgers and grilled chicken with oregano, 1 slice of toast, 1 Yogurt
    Recommendations:
  • Drink at least 2 liters of water per day (8 glasses).
  • A glass of red wine can drink to accompany a meal.
  • Do not eat fruit during meals, eat 3 hours outside with the other food.
  • If food is not tolerated, can be replaced with one similar.
  • Daily exercise. The exercise in addition to being a healthy activity, contributes to increasing the energy expenditure, using the fat reserves and promotes muscle growth, which requires the same way an increased energy consumption.

Related posts

*

*

Top