MEDITERRANEAN

GUIDE 3 : BASIC MEDITERRANEAN & SIMPLE RECIPES

BASIC STARTING MEDITERRANEAN

BASIC STARTING MEDITERRANEAN

Published on: 05/03/2025

Increase your intake of fruits and vegetables: Aim for 7 to 10 servings of fruits and vegetables each day. If that seems challenging, start with 3 to 5 servings per day, as even this lower amount has been shown to reduce the risk of cardiovascular disease. Look for ways to incorporate more vegetables into your meals, such as adding spinach to your eggs, including avocado and cucumber in your sandwiches, and having vegetable-based salads or side dishes.

BASIC MEDITERRANEAN & SIMPLE RECIPES
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AUTHENTIC TRADITIONAL MEDITERRANEAN

AUTHENTIC TRADITIONAL MEDITERRANEAN

Published on: 05/03/2025

Traditional authentic Mediterranean cuisine is based on the dietary habits of people in countries located around the Mediterranean Sea, such as Greece, Italy, Spain, Turkey, and the Middle East. This cuisine is known for using fresh ingredients, simple cooking techniques, and reliance on key ingredients like olive oil, tomatoes, garlic, and herbs.

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7 Day Meal Plan

7 Day Meal Plan

Published on: 05/03/2025

This meal plan is intended as a guide and can be adjusted to meet individual dietary needs and preferences. Additionally, portion sizes should be adjusted based on individual calorie needs.

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DAIRY TIPS

DAIRY TIPS

Published on: 05/03/2025

Dairy is a controversial food group when it comes to the Mediterranean diet, which is primarily plant-based and emphasizes whole, unprocessed foods. While dairy is not a main staple in the Mediterranean diet, it can still be consumed in moderation as part of a healthy, balanced eating plan.

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MEDITERRANEAN

The Mediterranean Diet is celebrated for its emphasis on whole, nutrient-dense foods like fruits, vegetables, whole grains, legumes, and healthy fats from olive oil.

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