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Pam's Mediterranean Diet Plan

Follow Pam's Mediterranean Diet Plan if you're serious about losing weight and starting a healthy lifestyle.
Below you'll find the Healthy Eating Pyramid from the Department of Nutrition Harvard School of Public Health. Just scroll down the page for your first week's program.


The Healthy Eating Mediterranean Pyramid


For more information visit The Nutrition Source.Org

Mediterranean Diet Romesco Sauce Recipe


We've kept the Mediterranean Diet Plan meat and alcohol free for the first two days and after that it's OK to have one or two small glasses of red wine with your dinner. Drink plenty of water - 1 or 2 liters / 2 or 3 pints a day is ideal.

After the first week just keep repeating the formula - you can add small amounts of cheese and yogurt but try to keep other dairy to a minimum and avoid butter.

It will feel strange to begin with but if you stick with it you'll soon begin to notice how much better you feel - fitter, leaner and healthier.

Another important aspect of this lifestyle change is exercise. Get out there and start to move those lazy bones - even if it just means walking round the block and taking the stairs instead of the elevator.

Pam's 1 Week Mediterranean Diet Plan

Our recipes in this Mediterranean Diet Plan usually serve 4 people. If it's only you who are using it, we recommend that you halve the recipe ingredients, to make a smaller portion. Then you can freeze the rest for the following week. (Just think a week without much cooking!) Alternatively why not get more people to do the diet with you....family or friends....it's much more fun to do it with company!!
Click on the links for each recipe.

Breakfast Every Day
Start off with a big glass of water, then have a small slice of Wholemeal Bread toasted with a little olive oil spread and 4oz/100g chopped mixed fruit. (It's a good idea to have a good stock of this ready prepared in the fridge)
Green tea or camomile tea to drink.

Mediterranean Diet Plan

Day 1
Lunch: Tabouli  (4oz/100g) Green Leaf Salad topped with 1 tablespoon Vinaigrette Dressing  A big glass of water. Green tea or camomile tea.

Dinner:
Half of a Stuffed Red Pepper with 4oz/100g Brown Rice and 2oz/50g fresh vegetable. A big glass of water. Green tea or camomile tea.

Day 2
Lunch: Bean Salad  (4oz/100g) with a small mixed salad topped with 1 tablespoon Vinaigrette Dressing. A big glass of water. Green tea or camomile tea.

Dinner: Roasted Vegetables or Ratatouille (4oz/100g) with 4oz/100g Cooked Wholemeal Pasta (if you are cooking dried about 2 1/2oz/60g) freshly cooked vegetable(2oz/50g). A big glass of water. Green tea or camomile tea.

Day 3
Lunch: Red Pepper Hummus with salad leaves topped with 1 tablespoon Vinaigrette Dressing and a small slice of Wholemeal Bread toasted. A big glass of water. Green tea or camomile tea.

Dinner: Hake In A Herb Crust with a small Jacket Potato moistened with a small amount of olive oil spread and 2oz/50g freshly cooked vegetable on the side. A big glass of water. 1 or 2 small glasses of wine or if preferred green or camomile tea.

Day 4
Lunch: Chilled Gazpacho or any of our hot Soup Recipes (1cup/8fl ozs) with small mixed salad topped with 1 tablespoon Vinaigrette Dressing and a small slice of Wholemeal Bread fresh or toasted.

Dinner: Cooked Wholemeal Pasta (2 1/2ozs/50g uncooked weight) with Arrabiata Sauce (2oz/50g) or Spinach Sauce (2oz/50g), whichever you prefer, with 2 tablespoons finely grated parmesan cheese and 2oz/50g freshly cooked vegetable on the side. A big glass of water. 1 or 2 small glasses of wine or if preferred green of camomile tea.

Day 5
Lunch: Baba Ganouch (4oz/100g) with salad leaves on the side topped with  tablespoon Vinaigrette Dressing and a small slice of Wholemeal Bread fresh or toasted. A big glass of water. Green or camomile tea.

Dinner: Grilled Salmon (4oz/100g) with Salsa Verde (2 tablespoons) and a small Baked Potato moistened with a small amount of olive oil spread with 2oz/50g freshly cooked vegetable on the side. A big glass of water. 1 or 2 small glasses wine or if preferred green or camomile tea.

Day 6
Lunch: 1/2 Avocado With Tuna with a small mixed salad and a little Vinaigrette Dressing. A big glass of water. Green or camomile tea.

Dinner: Lentil Stew (4oz/100g) with 4oz/50g Brown Rice and 2oz/50g freshly cooked vegetable. A big glass of water. 1 or 2 small glasses of wine or if preferred green or camomile tea.

Day 7
Lunch: Falafel (4oz/100g) with fresh salad leaves dressed with 1 tablespoon Vinaigrette Dressing. A big glass of water. Green or camomile tea.

Dinner: Marinated Chicken with a small Baked Potato moistened with a small amount of olive oil spread and 2oz/50g freshly cooked vegetable. A big glass of water. 1 or 2 small glasses of wine or if preferred green or camomile tea.

The wholemeal pasta and bread are so easy to make and taste so much better than the bought....but if you don't have the time just buy a good quality shop one.

We really hope that you enjoy this Mediterranean Diet plan... and if you stick to it the pounds will drop off and you will take on a new lease of life. All the best!



Mediterranean Diet Plan

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