Small guide on how to prepare a Mediterranean diet rich in nutrients but light!
Instructions
1. First of all, remember to accompany your main meals, ie lunch and dinner, with a glass of wine, because if you drink it in a very moderate (one glass per meal) has many beneficial effects on your body!
2. And it is very important that you know the right meal times!
- Breakfast: 8:00 am (maybe from 7.00 to 9.00)
- Morning snack: 10.00 (maybe 10.00 to 11.00)
- Lunch: 12 noon (maybe from 12.00 to 13.00)
- Snack: 16 hours (maybe from 15.00 to 17.00)
- Dinner: 19.30/20.00 hours (maybe from 19.00 to 21.00)
of course you have regolarvi also according to your needs work or school, but it is important that you are in the phase slots which I have pointed out!
3. Then remember that the Mediterranean diet:
- Is rich in nutrients (vitamins, minerals, proteins)
- Prevents heart disease and venous (blood!)
- Has a significant reduction of fat!
4. Here now I recommend this weekly diet that will make you lose 1 or 2 pounds a week! To be repeated for another 2 or 3 weeks if you want, but do not exceed 3 weeks! If followed for 3 weeks (obviously changing the quality of the fruit, vegetables, meat and fish).
5. Always remember to:
- Seasoned only with olive oil or virgin!
- Lemon juice!
- Vinegar!
Never use in this diet, sauces and condiments and fats, and oils of other kinds!
6.Here is your diet for Monday:
- Cup of semi-skimmed milk with yogurt and white fruit.
- Mid-morning snack: a fruit (which must be different from that of breakfast)!
- Lunch: rice salad (tuna, tomatoes, cucumbers ...) with salad of your choice!
- Snack: orange juice!
- Dinner: boiled eggs boiled with radicchio and a fruit of your choice!
7. Here is the menu for your second day of the Mediterranean diet, ie Tuesday:
- Breakfast: skimmed milk, one white yogurt and a fruit of your choice!
- Mid-morning snack: a fruit of your choice, which must be different from the breakfast!
- Lunch: whole wheat pasta with tomato and basil, grilled sausage with salad and tomatoes!
- Snack: orange juice!
- Dinner: Grilled fish with salad and boiled potatoes songino!
8. Here is the menu for your third day of the Mediterranean diet, ie on Wednesday!
- Breakfast: low-fat milk, yogurt and low-fat white fruit!
- Mid-morning snack: a fruit of your choice to be different from the breakfast!
- Lunch: grilled turkey breast with spinach seasoned with lemon juice and olive oil or virgin olive oil.
- Snack: a banana smoothie with milk!
- Dinner: salad of mozzarella topped with tomatoes and carrots!
9. Here is the menu for your fourth day of Mediterranean diet that is then on Thursday!
- Breakfast: cup of semi-skimmed milk with yogurt and white fruit! (Change the result is the one snack, and from the other day for breakfast!)
- Morning snack: a fruit of your choice, which is different from that of the breakfast!
- Lunch: spaghetti with tomatoes and mozzarella cheese and salad of spinach!
- Snack: orange juice!
- Dinner: sole with fennel read!
10th. And now here was the menu for your fifth day of a Mediterranean diet! So on Friday!
- Breakfast: cup of skimmed milk with a low-fat plain yogurt and a fruit of your choice!
- Mid-morning snack: a fruit of your choice!
- Lunch: pasta with tomato sauce and vegetables, and salad!
- Snack: orange juice!
- Dinner: boiled cod with lettuce salad (with tomatoes and black olives!).
11th. And now the menu for your Saturday!
- Breakfast: a cup of low-fat milk, yogurt, fruit (your choice!)
- Morning snack: a fruit of your choice!
- Lunch: Spaghetti with tomato sauce and basil, and meticulous with mixed salad (with tomatoes, olives, carrots, beans ...)
- Snack: banana smoothie with milk!
- Dinner: chicken breast with chicory!
12th. And finally the menu on the seventh day of your Mediterranean diet, ie on Sunday!
- Breakfast: low-fat milk, bread (or toast) with marmella and a fruit!
- Mid-morning snack: an apple!
- Lunch: baked pasta casserole or eggplant!
- Snack: yogurt with fruit or ice cream!
- Dinner: fish of your choice!
13th. Remember it is very important to vary often in fruit! Because each fruit has different vitamins that are important for our body! I advise you to associate these fruits per day:
pear - banana (eg breakfast pear, banana snack!)
apple - banana
orange - pear
orange - banana
orange - apple
also vary with: kiwi (highly recommended for breakfast!), mandarins, berries (recommended as a snack!), strawberries (recommended as a snack or dinner!), pineapple, lemon ...
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