Mediterranean diet recipes for weight loss

Mediterranean diet for weight loss

We all know how hard to overcome unnecessary folds on the abdomen or hips. Both women and men suffer from this problem, which can still be overcome.


We stand on the scales and do not believe their own eyes. Unfortunately, stress, fast pace of life, irregular meals, eating in a hurry or consuming unhealthy foods is conducive to building up successive layers of fat. With time, we have no control over this. And keep in mind that health is only one.

How many kilos you lose on  Mediterranean diet?

Following the recommendations of what dictates the Mediterranean diet, we can in a very short time to get rid of up to four kg of unnecessary weight. We should remember that regularity is the key. If you already begin to apply Mediterranean menu, should not be ignored basic rules.

What will be fed while the Mediterranean diet?

What can we eat while on this diet? First of all, we must consume large amounts of fruits and vegetables, all kinds of cereal and pasta, also an important part of your diet are fish, seafood and whole-grain breads. Why these products? They are rich in essential dietary fiber, vitamin C and important for the body micro and macro. With our diet we should eliminate while pork.

Therefore, let's have fun in exotic cook. Let's enjoy the possibility of preparing mouth-watering dishes and relish delicious taste. Let it be colorful and delicious. With vegetables compose colorful salad drizzled with a little olive oil. Avoid butter and animal fat. Dishes do not be afraid to use garlic and onions. Reduced cholesterol and will give the dish a sharper flavor.

A sample menu of Mediterranean diet

Day one of Mediterranean diet

BREAKFAST:

- 2 slices of rye bread with soy and sunflower spread with low-fat margarine,
- 30 g smoked salmon,
- 50 g salad with tomato and onion

SECOND BREAKFAST:

- 150 g lean cottage cheese

LUNCH:

- 1 bowl of mushroom soup cooked on vegetables with a bit of olive oil,
- 100 g of cod baked in foil,
- 3 tablespoons boiled potatoes,
- 100 g of lettuce with olive oil and lemon juice

TEA:

- 1 cup of skim milk curd,
- 1 cup of seasonal fruit, eg. raspberries, blackberries, strawberries

DINNER:

- 150 g salad of tomato and cucumber,
- 40 g of cooked couscous,
- 2 slices of ham steak

Second day of Mediterranean diet

BREAKFAST:

- 1 cup of muesli with 175 g of natural yoghurt,
- 1 kiwi

SECOND BREAKFAST:

- 2 slices of crisp bread spread with margarine,
- 2 slices of ham,
- 1/2 cucumber

LUNCH:

- Cold soup prepared from 200 g kefir, cucumber, botwiny and chives,
- 1 peach

TEA:

- 1 cup of vegetable juice

DINNER:

- 250 g tuna salad, grated carrots, corn and peas cans,
- 1/2 graham subtly oiled with margarine

Day three of Mediterranean diet

BREAKFAST:

- 2 slices wholemeal bread thinly spread with margarine,
- 2 slices of turkey sausage,
- 100 g salad with tomato and chives

SECOND BREAKFAST:

- 1/2 banana,
- 175 g of natural yoghurt

LUNCH:

- 2 soup with potatoes, greens and chicken breast,
- 200 g peppers stuffed tomatoes, calf liver and onions (red pepper on the mediterranean)

TEA:

- 1 orange

DINNER:

- 200 g Greek salad (tomato, lettuce, cucumber, feta cheese poured a little olive oil) -
2 slices rye crispbread

Day Four of Mediterranean diet

BREAKFAST:

- 2 slices of dark bread thinly spread with margarine,
- 60 g lean cottage cheese with chives,
- 2 slices of pineapple

SECOND BREAKFAST:

- 1/2 graham with 20 g of chicken sausages,
- A bunch of radishes

LUNCH:

- 1 bowl of soup cauliflower on vegetables and chicken breast,
- 200 g lean beef grilled,
- 30 g of buckwheat,
- 100 g of water Brussels sprouts

TEA:

- 150 g homogenized cheese

DINNER:

- 250 g salad with broad beans,
- Apples, red peppers,
- Dill,
- season with olive oil and lemon juice

Day Five of Mediterranean diet

BREAKFAST:

- 2 slices of whole-meal bread thinly spread with margarine,
- 1/2 boiled eggs,
- 2 slices of chicken fillet,
- 100 g salad with tomato and onion

SECOND BREAKFAST:

- 1 peach,
- 150 g of natural yoghurt

LUNCH:

- 200 g shashlik chicken breast,
- Onions and red peppers,
- 30 g of rice,
- 150 g cooked carrots and peas

TEA:

- 1 apple

DINNER:

- 1 slice grahama of 2 sausages,
- 1 slice of feta cheese,
- 1/2 tomato with chives