That’s because Mediterranean Diet meal plan is composed of fresh fruits and vegetables, fish and other “costly” ingredients like olive oil. Mediterranean diet is composed of foods rich in antioxidants, nutrients, vitamins and minerals, and low in artificial additives. But, quality and freshness, and especially health, have a price tag.

If you get scared thinking about the cost of Mediterranean Diet in contrast to ordinary eating habits, start looking at Mediterranean Diet as an investment. Normal, processed foods and fast foods are cheaper and you can save a few bucks today, but these foods are unhealthy so when you eat them you pay a great price, just not in money. You risk a heart attack, high cholesterol and other illnesses like cancer and Alzheimer’s.

But, there’s a way to follow Mediterranean Diet and not brake the bank! You can create a strict and clear food budget. If you plan your Mediterranean Diet menu in advanced and buy some ingredients (like olive oil, vegetables and spices) in bulk, you can save a great amount.

If you create a strict food budget and follow Mediterranean diet plan, you can save money by buying produce that is in season. Also, shop at your local farmer’s market to get the freshest and cheapest fruits ad vegetables (the prices of produce on farmer’s market don’t include transportation costs, like those in supermarkets do).

Another way to save money and eat healthy at the same time is to substitute costly meats with poultry or vegetarian sources like eggs, beans and legumes. Extend your dishes with more vegetables, whole grains or beans, and serve smaller portions of meat.

Did you know you can actually save money by eating healthier foods? A study published in Journal of the American Dietetic Associations shows that families that started a weight loss diet not only lost weight but have reduced their food budgets also!

The savings in food budget came from reduced portions and from buying few high calorie foods called “extras” – people who are not on a diet, tend to spend a lot of grocery budget on foods that don’t have nutritional values but add calories (and costs!) like chips, sodas and baked goods.

And Mediterranean Diet menu doesn’t have to be full of expensive ingredients! There are many easy and inexpensive Mediterranean diet recipes online, like this here.

There are numerous theories and debates on what are the best strategies and plans for living healthier life, looking better and losing weight. The number of lose-weight-slim-fast diets seems to increase weekly, if not daily. Some of them aren’t worth anything (even worse, some wrong diets can cause more damage to your body than good), but here and there a healthy diet appears.

It’s impossible to find one diet that can be equally effective for everyone. We are all unique, and our bodies tend to react differently to different diets or eating patterns. Still, if you have difficulties maintaining your diet, here are few simple steps which can help you stick to your diet plan:

Simplify your diet. Counting calories all day long? You shouldn’t be obsessing with the number of calories you take in. That’s not the way to lose weight in the long term. Put away you calculator, and instead focus on you food! Use your sense: decrease the portions of your meals, avoid processed foods, and eat as much fresh food as possible.

Take it slowly. Most modern diet you read about in newspapers or health magazines are unrealistic. No truly healthy diet can help you lose weight overnight. Or over fortnight. That’ not only unrealistic, it’s extremely dangerous! You need to take baby steps, which will make eating healthier a natural habit, not something you’re forced to do. Start with adding a salad to your meal, or use olive oil instead of butter.

Indulge, but with moderation. The fact that you changed your eating habits and you’re on a diet, doesn’t mean you can’t enjoy a occasional threat! Depriving yourself of everything you enjoy isn’t the right way to diet. What will you do, stop eating chocolate for the rest of your life?! Of course not, indulge in your favorite food, but do it occasionally and with moderation!

Plan your meals on weekly basis. To be sure that you will eat healthy, plan your meals in advance. This will decrease the chances of you eating something unhealthy in the spring of the moment, or when you’re hungry but don’t know what to cook.

Pick different healthy dishes. Research and experiment. We have prepared for you a 7 Days Mediterranean Diet plan, full of tasty, healthy dishes very easy to prepare. Try them; you’ll probably like most of them, and those you don’t you can just avoid. It’s important that you eat healthy, is not important that you eat apples on Monday and lettuce on Thursday.

Cooking ahead of time is another “trick” to make sure you eat healthy diet food. You can cook a dish, freeze it and set aside for another day.

If you’re in pursuit for healthy diet recipes, download our free 7 Days Mediterranean Diet Meal Plan.

Basically, this diet has become popular due to ease in the acceptance of natural methods of living that enable people to stay fit and healthy. Mediterranean diet recipes also include the basics of healthy eating using natural ingredients and elements of traditional Mediterranean cuisine.

Mediterranean diet meal plan as one of the best means to prevent many diseases and promote good life, not only improves the overall health condition of your body, but also helps preventing the metabolic syndrome, which is frequently caused from too much fat around the waist or a high blood pressure.

An important ingredient that is required on regular basis in the Mediterranean diet plan is vegetarian food. Plant foods include all fruits, fresh and dried, fresh vegetables, nuts, legumes, potatoes but also includes grains, spices, herbs, rice and pasta. It’s also important to note that the Mediterranean diet uses olive oil as the primary source of fats. Mediterranean diet meal plan promotes the use of monounsaturated fats and dis-encourages people to use saturated fats.

Another feature of the Mediterranean diet plan is a moderate consumption of wine, which is voluntary. Studies have shown that small or moderate consumption of wine helps reduce the risks of heart disease.

While Mediterranean diet is based primarily on plant foods, it also combines all the other natural ingredients, from both land and sea. It is advised to consume fish, especially oily or blue. Poultry can be consumed in moderation but red meat only occasionally (two to three times a month).

Studies have shown that people who follow this diet have a 70% increase in life expectancy and 80% increase in quality of life. Mediterranean diet may be used as a guide on what to eat, but especially as a guide to what not to eat. Avoid modern artificial and processed foods since they contain trans-fats.

5 basic staples of the Mediterranean diet are:

Exercise
Regular exercise will keep your metabolism and help in the combustion of excess fat in the body.

Most of the Diet are Plant-Based Foods
Eating plant foods like fruits and vegetables is emphasized. Fruits and vegetables can make most of your meals, as they are available in great variety. Fruit is also considered best suited for desert in Mediterranean cuisine.

Nuts as Healthy Snacks
Eating nuts and nut products for snacks is recommended, while it’s important to avoid snacks with hydrogenated fats. Some nut products are walnuts, almonds and pistachios.

Eat Fish Instead of Meat
Consumption of fish and other sea food as a substitute for red meat is recommended. Grilled fish is desirable in relation to the fried, unless the fish are not prepared in olive oil.

Use spices
Mediterranean cuisine encourages people to use spices and herbs in substitution for salt.

Fresh Fruits with Ricotta Cheese

Fruits are one of the fundamental foods in Mediterranean cuisine. Fruits, dried or fresh, can be included in most Mediterranean meals. It is very healthy to consume snacks made in accordance with basic principles of the Mediterranean diet. Any kind of fresh fruit is ideal, because each fruit contains vitamins, potassium, fiber and plenty of helpful antioxidants. 2 or 3 slices of your favorite fruit can be served with 1 oz. low-fat fresh ricotta cheese or you can drizzle your fruit with honey.

Bean Dip Served with Fresh Vegetables

Fresh vegetables and all types of beans are also basic ingredients of the Mediterranean recipes. These foods are rich in vitamin A, protein, fiber and iron. Hummus is very popular in some parts of the Mediterranean Region. Hummus is frequently served as one of the mail dishes of a healthy meal, but hummus can be served as a healthy snack alternative as well. Try combining canned chickpeas with fresh garlic, some olive oil and tahini and then mix until smooth. Serve the dip with squash, carrots or peppers.

Dried fruit and nuts

Dried fruits and nuts are important sources of fiber, which contribute to the overall benefits of a Mediterranean diet and at the same time satisfy your hunger for a longer time. Combine dried fruit, such as figs, dates, apricots, currants and other, with your favorite variety of nuts. Pumpkin and sunflower seeds can also be part of a healthy Mediterranean snacks.

Bruschetta With Tomatoes and Mozzarella Cheese

Tomatoes, together with whole grain bread are staples of many Mediterranean meals, but can also make very healthy and tasty snacks. A slice of bread contains some fiber, while tomatoes are rich in vitamin C. Spread a few slices of whole grain bread with extra-virgin olive oil. Sprinkle with finely chopped garlic and a little black pepper to taste. Bake in toaster or oven until golden brown. Put finely chopped tomatoes on top, some chopped fresh basil and sprinkle with fresh mozzarella cheese.

Made of a tapestry of countries including Greece, Italy, Spain and France, the Mediterranean world is in essence an inland sea and as such it’s defined by the sea that lies at its heart. This geographic locality explains abundance of seafood and its sparse pastureland makes beef a rarity. Sheep, lamb and mutton not being so dependent on lush pastures, retain some prominence in the Mediterranean cuisine. Conversely, nurturing very dry lands packed with light and non-fertile soil, has naturally led the Mediterranean diet to be composed of high amounts of legumes, breads, fresh fruits and vegetables.

There are numerous studies and reports that prove the health benefits of the Mediterranean cuisine. There are high levels of monosaturated fatty acids contained in the recommended foods of the Mediterranean Diet, in addition to the high levels of fiber, vitamins, minerals and natural antioxidants.

Here are the Basic Guidelines of the Mediterranean Diet:

1. Get bulk intake from whole grains, legumes bread, pasta, and nuts. Primary energy fuel intake should ideally be derived from seasonally influenced complex carbohydrates, generally including legumes, grains, nuts, seeds, breads, potatoes, corn, pasta and rice

2. Ensure generous intakes of fresh fruits, vegetables seasoned with aromatic herbs and spices

3. Make olive oil a life partner (versus animal fat). Good fat, derived from fish and olive oil, is an important energy source. Studies conducted by Dr. Dimitrios Trichopoulos at the Harvard School of Public Health indicate a link between olive oil consumption and a lower incidence of breast cancer and osteoporosis

4. Consume dairy products in small amounts, usually 1 oz of cheese or 1 cup of yogurt daily. Eggs sparingly, up to 4 eggs per week

5. Fish or poultry, 1-3 times per week, usually preferred over red meat which is promoted only a few times per month

6. Organic natural grass-fed meats also hold a prominent part in the Greek diet pyramid. Rabbit meat has been part of the Greek diet for centuries as it provides the highest protein, full of Omega 3 fatty acids, lowest in fat, and is the most easily digested of any meat available

7. Use honey as the primary sweetener

8. Consume red wine in moderation, 1-2 glasses daily. For those who wish to avoid alcohol, other sources like grape juice or pomegranate juice are considered to be an acceptable substitute providing similar nutrients

9. Maintain an active lifestyle with ample exercise balanced with rest and relaxation

Breakfast:
Yogurt with Granola
Ingredients:
1 cup low fat, low sugar plain or vanilla yogurt
¼ cup almonds
¼ cup rolled oats
½ cup fresh berries
Simply sprinkle the oats, almonds and berries over the yogurt and enjoy!

Lunch:
Radish Salad with Tuna
Ingredients:
1 teaspoon salt
Juice of 1 lemon
1 pound radishes, thinly sliced or grated
2 tablespoons minced fresh parsley
¼ cup diced celery
¼ cup minced scallion
3 tablespoons extra-virgin olive oil
1 3.75 ounce can tuna, in water, drained and flaked
12 small black olives, pitted
Directions
In small bowl, dissolve salt in lemon juice. Add radish slices, parsley, celery, and scallions; mix well. Let set for 5 minutes. After 5 minutes, drain out any water from salad. Add olive oil, tuna, and olives. Serve piled on bed of greens.
Servings and Nutritional Information
Makes 6 servings at ½ cup each.
102 Calories, 4 g Carbohydrate, 4 g Protein, 8 g Total Fat, 1 g Saturated Fat, 6 mg Cholesterol, 370 mg Sodium

Dinner:
Stewed Green Beans Recipe
Ingredients:
1 pound green beans, ends trimmed off
¼ cup olive oil
2 cloves minced fresh garlic
¾ cup water
1 teaspoon sea salt
¼ cup chopped fresh mint leaves
¼ cup chopped flat leaf parsley
Directions
Heat a large skillet over medium heat. Add the olive oil. Toss the beans in the oil and stir as they cook for five minutes. Add the minced garlic and cook three to four minutes longer, stirring often. Add the water, salt, mint and parsley, stir, cover and let simmer for 30 minutes. Enjoy as a tasty side dish.

If you want more Mediterranean Diet Menus, download our FREE Mediterranean Diet Menu Plan!

Both diets have similar intakes of carbohydrates, cholesterol and protein but Mediterranean diet has higher amounts of monounsaturated fats, healthy omega-3 fatty acids.Both diets can be really effective components of post heart attack recovery process, say the researches.
Read more…

You may already heard that Mediterranean diet will help you weight loss while improving your overall health if you follow delicious and tasty Mediterranean diet menu preparing for you and your family some simple yet delicious Mediterranean diet recipes.

Here are some Mediterranean diet recipes for breakfast:
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Both diets do consists of some calories that come from consumed fat, but the big difference is that fats in Mediterranean diet are monounsaturated fats which do not raise cholesterol levels, unlike saturated fats in American diet.

Mediterranean Diet explained
Mediterranean diet is actually a dietary patterns which are followed in countries that border Mediterranean Sea. There are big differences between eating habits in different Mediterranean countries, but also some common factors: high consumption of vegetables and fruits, beans, whole grains, seed, nuts and spices, olive oil. Other foods like poultry, dairy products like cheese and yogurt are consumed in moderate amounts (almost daily), while seafood and fish can be eaten twice a week. But, to follow Mediterranean diet you don’t have to eat fish or seafood.

American Diet explained
On the other side of the diet world, American diet gives very little emphasis on fresh vegetables or fruits, but instead relies heavily on processed foods, fried or fast foods, red meat, sugars and refined carbohydrates. The fats in this diet contain saturated and trans fats and high amounts of sodium. Even worst, this diet can lead to deficiencies in fiber, vitamins and minerals since it gives very little value to consumption of fresh fruits and vegetables, essential to good health.

Mediterranean diet relies on fresh food which means lover amounts of hydrogenerated oils, and higher amounts of essential nutrients like minerals, vitamins and fiber. Combination of unsaturated fats, essential nutrients, omega 3 and low sodium intake lower cholesterol and blood pressure and reduce the risk of heart diseases.