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30-Day Mediterranean Diet Meal Plan: 1,200 Calories


mediterranean diet recipes for weight loss plan

Mediterranean diet. This term was first spoken by Ancel Case, in the 1950s. The nutritionist who visited the Italian coast surprised that the locals do not suffer from obesity and diabetes and do not face cardiovascular diseases. In 1953, he published a book on healthy food, in which he explained how a Mediterranean diet affects health






The diet, or rather the usual diet for the Mediterranean region, has very quickly become popular. 

*Scientists and doctors have been repeatedly exposed to diet. And every time they were convinced that the Mediterranean food was very useful. Therefore, it is classified as one of the directions of a healthy diet.



Pros and Cons

The traditional cuisine of the Mediterranean population consists of a variety of vegetables and fruits. Supplementing cereals, legumes, and pasta. In the diet always fish, seafood and olive oil. , there is a clear control. Sweets, snacks, and desserts are completely excluded from the diet. Good nutrition is supplemented by high physical activity, positive posture, and optimism. These principles formed the basis of the diet, called the Mediterranean.

There is a desire to immediately develop a Mediterranean menu for a week, and you feel like a resident of hot countries. But before trying a diet, you need to familiarize yourself with some of the nuances.

the Mediterranean diet recipes list :

Green Bean Salad

mediterranean diet recipes for weight loss plan


the ingredient 

  1. 500 grams green beans
  2. 1 celery stick
  3. 2 medium sliced tomatoes
  4. 1 medium fennel
  5. 1 medium onion
  6. 1 piece 3 cm ginger
  7. 1/4 cup lemon juice
  8. 1/4 cup vinegar
  9. 2 teaspoon salt
  10. 1/4 teaspoon black pepper
  11. 2 teaspoon sugar

Mixture of nuts

  1. 1 teaspoon olive oil
  2. 2 tablespoons of kazo
  3. 2 tablespoons of almonds
  4. 2 tablespoons of pistachios
  5. 2 tablespoons of raisins
  6. 1 tablespoon roasted sesame

How to prepare it :

  1. In a deep saucepan, put a large amount of water and add a tablespoon of salt. Place the pot over medium heat. Boil the water vigorously
  2. Using a sharp knife and on the cutting board, cut the beans into medium-sized pieces. Put the beans in the water and leave them for a few minutes to become soft
  3. Bring a deep dish and place some water and ice cubes in it. Take the beans out of boiling water and put them directly in ice water. Leave it for a few minutes
  4. Using a sharp knife and on the cutting board, cut the celery into slices. cut the fennel into slices. Leave it aside
  5. Peel and grate the ginger. Leave it aside.
  6. Cut the onions into very thin slices. With your fingertips, separate the onion slices from each other
  7. In a deep dish, place lemon juice, vinegar, salt, pepper, and sugar. Turn them over with a manual grill until the sugar dissolves. 
  8. Put the onion slices and stir until cover completely with the mixture. Leave it aside
  9. Mix nuts: In a large skillet, put the oil, put the skillet over medium heat
  10. Add cashews, almonds, pistachios, raisins, and sesame. stir nuts until they become golden.
  11. Bring a wide serving dish. Put several slices of tomato in the dish. Spread some onion slices with the vinegar mixture. Spread a few beans, celery and schomor. Repeat distribute the vegetables in layers. Distribute nuts and sesame. Serve it directly

Seafood soup with vegetables


mediterranean diet recipes for weight loss plan


the ingredient 

  1. 1/4 kilogram of shellfish
  2. 200 grams of shrimp
  3. 400 g of white fish fillet
  4. 4 cups of fish broth
  5. 1/3 cup of flour
  6. A cup of cream
  7. 1 potato
  8. 1 celery stick
  9. A carrot
  10. 1 leek
  11. 60 g of butter
  12. 1/3 cup of parsley
  13. salt
  14. White pepper


How to prepare it :

  1. Roast leeks, carrots, and potatoes in butter until they become tender
  2. Add the flour and fish broth, stir the mixture and keep it on low heat for 5 minutes
  3. Add fish, shellfish, shrimp, cream, salt, and black pepper, and mix ingredients well until heated and served it 

Creamy salmon

mediterranean diet recipes for weight loss plan


the ingredient 

  1. 4 slice of salmon.
  2. 1 large cup of cream.
  3. 3 tablespoons of butter.
  4. 3 tablespoons of oil.
  5. 3 tablespoons of lemon juice.
  6. Half a tablespoon of salt.
  7. A quarter of a teaspoon of white pepper.
  8. Pinch of brown pepper.
  9. 1 teaspoon of rosemary.

There are two ways to prepare salmon with cream, we explain to you in this article the two methods and you have to choose the easiest way for you, Madam, as follows;


How to prepare it :

Methode 1 :

  1. We prepare a small bowl and prepare the salmon, add salt, pepper, rosemary and vegetable oil, then mix the ingredients well, do not add the fish before mixing the ingredients together.
  2. We put salmon slices in this marinade, stir the slices until the salmon marinade is marinated with the marinade. ( sorry for the many " marinade" ) 😄
  3. Bring a small tray and put the salmon slices, then put them in the oven for half an hour.
  4. After the time has passed, we remove the tray from the oven and add the lemon juice. Do not put it in the beginning with the marinade, as the lemon juice causes the fish to get a bitter taste.
  5. We put the fish tray in the oven for 10 minutes, after removing the tray from the oven, serve it in a dishes and add the cream to it.


The liquid cream is prepared by adding butter to the cream, with the addition of a little salt and black pepper. Leave this mixture on the heat until thick and then add it to the fish.


Methode 2 :

  1. The liquid cream is prepared in this method of only two components, namely the liquid cream and coconut milk, we add the two components to each other.
  2. Add part of this mixture under the fish tray, then put salmon slices on the cream and leave in the refrigerator for an hour.
  3. Add the rest of the mixture to the fish slices and add slices of red pepper and lemon slices, add a little salt and brown pepper as desired.
  4. put the fish tray in the oven for about 20 minutes, and then when you notice that the fish is ripe and the mixture becomes more firm. take it out from the oven 
  5. served it with cream and white rice.

Boiled shrimp

mediterranean diet recipes for weight loss plan


the ingredient 

  1. One and a half kilos of shrimp
  2. 10 cups of water
  3. Tablespoon of salt
  4. A teaspoon of black pepper
  5. Bay leaves
  6. Small onion
  7. Cinnamon stick


how to prepare it :

  1. Clean shrimp perfectly, by soaking it in water, and then with a knife open the back of shrimp and get rid of the sandbag and clean the shrimp from shells and from the inside.
  2. After thoroughly cleaning the shrimp, put a bowl of water in the fire, then put the shrimp in it with onions, cinnamon sticks, bay leaves, salt, and black pepper, and leave the mixture on low and medium heat until it boils.
  3. When the water starts to boil, leave the shrimp on fire until it becomes pink and then filter the shrimp from the water, put the cooked shrimp in a serving dish, and allow it to cool.
  4. Serve it to your family members with sour, or you can prepare a cocktail sauce made from mayonnaise and ketchup and a pinch of white pepper and a small pinch of salt.

Spaghetti with lamb and curry


mediterranean diet recipes for weight loss plan



the ingredient 

  1. 2 tablespoons of oil 
  2. 100 g or a small onion, finely chopped 
  3. 1 clove of garlic, powder 
  4. 1 tablespoon fresh ginger, minced 
  5. 75 g or a small carrot, finely chopped 
  6. 300 g lamb, minced and low-fat 
  7. 1 teaspoon ground turmeric 
  8. 1 / 2 tablespoons curry powder or to taste 
  9. 1/2 tablespoon flour 
  10. 600 g or 4 medium-sized tomatoes, finely chopped 
  11. 1 cup of water 
  12. 2 cubed chicken broth 
  13. 500 g fettuccine pasta, cooked or any pasta of your choice



how to prepare it :

  1. Heat the oil in a large saucepan, and sauté onions for 4 to 5 minutes, add garlic, ginger, and carrots.
  2.  Fry components for 2 minutes. 
  3. Add the minced meat and cook it for 8 minutes, or until it becomes golden brown.
  4. Add turmeric, curry powder and flour and stir them for 2-3 minutes.
  5. Add tomatoes, water, and chicken broth cube. 
  6. boil and simmer them for 10-15 minutes.
  7. Serve it with cooked pasta

Health benefits of these foods : 

The Mediterranean diet is a thoughtful way to achieve an ideal weight and live longer, as the aforementioned diet is a healthy lifestyle. In the following, Lana Zayla *, the Nutrition and Public Health Specialist, explains to "My Lady. Net" readers about the details of the Mediterranean diet:




The benefits of the Mediterranean diet recipes are: 

1. Maintaining weight, as the healthy fats and protein in this diet keep the sugar level moderate in the blood, thus limiting the appetite for food.
2. Maintaining a healthy heart, as the elements of this diet reduce the risk factors for heart disease, high levels of blood pressure, cholesterol, sugar, and triglycerides.
3. Slow down aging. Note that studies have demonstrated the richness of the aforementioned diet, with omega-3 fatty acids and antioxidants that delay aging.
4. Extending life. Health data indicate a reduction in mortality rates from heart disease, cancer, Parkinson's and Alzheimer's, among those who follow this diet and eat this food and many other Mediterranean recipes we will be mention later in this article by update it or in another article

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mediterranean diet recipes for weight loss plan


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