What To Prepare on Mediterranean Diet Recipes

Mediterranean Diet Recipes

Many are appreciating the benefits of a Mediterranean diet and many are looking into adopting it. However, you will need some Mediterranean diet recipes to help you prepare your meals. Keep in mind that this diet is low on saturated fats, packed with fresh foods an vegetables, as well as very rich in healthy oils. Even at this, you need to know what to eat at what time of the day.

This diet come with the following which includes fish, whole grain, antioxidants, and healthy fats. It has a high fiber intake, moderates the amount of meat and alcohol. While it does not advocate for alcoholic drinks, it will not restrict the use of wine from time to time.

Foods promoted in a Mediterranean Diet

You can play around on how you prepare your meals but the following are foods you should focus on.

Nuts and seeds

Nuts and seeds are recommended on a daily basis though in small quantities. Advisable is a handful daily. Those you can consider will include almonds, walnuts, macadamia nuts, hazelnuts, cashew nuts, sunflower seeds, as well as pumpkin seeds.


A major source of fiber and protein in the Mediterranean diet are legumes. Try out beans, peas, lentils, chickpeas, as well as peanuts. These go hand in hand with whole grain such as oats, barley, buckwheat, brown rice, as well as corn.


Tubers such as sweet potatoes, potatoes, yams, and turnips provide a proper starch solution for your body. However, it is recommended that you consume these in smaller quantities.


Increase the amount of fresh fruits and vegetables in your diet with a better focus on tomatoes, bananas, pears, apples, berries, oranges, and melon when considering fruits. On the other hand, the following vegetables are a great option. These include spinach, carrots, onions, cucumber, broccoli, as well as kale and cauliflower.

Sea Foods

Fish and other sea food such as tuna, shrimp, clams, salmon, sardines, oysters, trout, and mussels should be part of your recipes at least twice in a week. Another source of meat is poultry in which you should occasionally enjoy chicken, duck, turkey, and other edible bird.


Dairy products such as cheese and yogurt are recommended but you can also consume milk as it is occasionally as a source of fats and protein. Alternatively, your recipe may include eggs. However, keep in mind that too many eggs are not good for you, especially when you are on a weight loss program using Mediterranean diet.

Spices and Herbs

To help you to spice up your foods, the Mediterranean diet incorporates herbs and spices as opposed to the use of salt and processed spices in shops and markets. Lastly is the incorporation of healthy fat and oils including olive oil, nuts, and avocados.


All recipes can be completed with a glass of wine, tea or coffee but these should be taken in moderation. Avoid heavy and frequent alcohol intake.

Once you know what constitutes a Mediterranean diet, you will be able to draft an ideal Mediterranean diet recipe that will reap the best benefits for you. Include plenty of water in your meal. Play around with color, texture, and flavors. Even with the recipes at and, you will need a Mediterranean diet meal plan to guide you on the quantities and portions to encourage low calorie count.







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