Than you can checkout my 5 Day  Mediterranean Diet Menu Plan as well as the Mediterranean Diet Shopping […]. Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc. The diet you follow is quite restrictive and restricts most foods that are part of the Mediterranean diet. which not only add quite a few calories but also are a processed food with all that entails. Cheese and yogurt are your main dairy sources. Hi Brittany, I am currently based in Greece. Check our Mediterranean salad recipes. I’m looking forward to learning more . Hi Vicky, Yes of course! I am severely allergic to dairy. And thank you for such great resources. I would like to know what the typical sized serving was back in the 60s and prior. Yes, definitely, you would need to adjust calories for your exercise needs as well as if you are looking to build muscle. It was also a surprise that I could find plant-based meals so tasty and satisfying due to cooking in olive oil and using tomatoes, herbs and spices to bring out the flavors without meat to “fill you up.”. I’ve been asked many times to provide an authentic Mediterranean Diet meal plan, and when we say authentic, we mean it! If you have trouble doing that, you can switch dinner with lunch and try and have dinner somewhat early. Thanks Michelle! Lunch: 1 serving Mediterranean Tuna-Spinach Salad (375 calories) P.M. For more ideas just head over to the Recipe Index and you will find a large selection of Mediterranean recipes. Restaurant servings are larger, so that needs to be accounted for. Typically it is a small serving of lunch or a meal rich in vegetables. *Tomato with a rusk and sometimes cheese + a serving of fruit. I have not seen any evidence of such a diet being anti-inflammatory. It seems there is a daily article touting research that proclaims wine is health alternating with another article about research that indicates that even moderate intake of wine is associated with cancer or dementia. I’m trying to understand all of this conflicting data with the reality/evidence of Mediterranean cultures that include daily intake of wine. My Greek friend confirms they are accurate and good! I had weight loss surgery almost 3 years ago and I’ve had trouble keeping it off. Efkharisto poliiiiiiiiii. For yogurt, I recommend looking at the ingredients: yogurt should only contain milk, and or cream and live cultures, no gelatin, stabilizers, sweeteners etc. That’s what I was looking for also. Can I make a smoothie using fruit, veggies, and yogurt? Thank you for your comment and your kind words Beverly! I’ve had high cholesterol for quite a few years and my doctor has told me to concentrate on looking into the Mediterranean diet more. I would like to put this in MyFitnessPal. I was surprised to find that just eating some yogurt with fruit would keep me going for hours without the fatigue I had before. I explain in this article: https://www.olivetomato.com/greek-olives-healthier-california-spanish/, Thanks a million, Elena! Would the plan above yield weight loss in the long run? This is all new to me. Thank you! are not part of a Mediterranean Diet. This is so very helpful! The arthritis foundation also recommends a Mediterranean diet (https://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/anti-inflammatory-diet.php). Sorry, but edamame beans, minuscule amounts of  olive oil, canola oil, meat with every meal etc. Elena, I have always had hard time putting foods together without a recipe. Thank you SO much for this! Thanks Stevan. […] diets abound online – so if you’re not ready to invest in a cookbook, start here with some ideas for crafting your own Mediterranean meal plan.

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