The Mediterranean Diet is more than a diet. And it is a whole philosophy of life based on a different way of eating, cooking food, sharing it, and enjoying our environment. What we eat in a Mediterranean diet is as important as preparing a weekly menu.
Declared by UNESCO Intangible Cultural Heritage of Humanity, adherence to the Mediterranean Diet has decreased significantly. The second country, after Greece, has moved further away from it. At present, the fat intake had increased and, when four decades ago it constituted only 25% of the diet, now it represents 40%.
However, when people ask if they follow a Mediterranean Diet. 41% of those surveyed answered that they follow it often, 21% follow it, and 26% think they follow it sometimes or never. The consequence? Spain ranks third in the prevalence of obesity globally, with 13.9%, only behind the United States (22.5%) and the United Kingdom (17%).
For this reason, it is essential to recover your eating habits, buy fresh and seasonal products and prepare them ourselves, in a simple way. Most of the dishes are in the extensive Mediterranean cookbook—a style of eating like this weekly menu for the weekly Mediterranean diet proposed by the Mediterranean Diet Foundation.
Weekly menu for Mediterranean diet
Follow this menu for Sunday to Saturday weekly Mediterranean diet plan to make yourself healthy and good.
- Breakfast: Coffee with milk. Ensaymada.
- Mid-morning: Aperitif: varied of nuts, dried fruits, and olives.
- Food: Vegetable cannelloni gratin. Grilled duck breast with fig sauce. Orange with custard.
- Snack: Apple sliced with cinnamon.
- Dinner: Eggs stuffed with smoked salmon gratin with grated carrot. Fine noodle soup. Frozen fruit yogurt.
- Breakfast: Coffee with milk. Toast with goat cheese to spread. Apple.
- Mid-morning: Cereal bar. Natural orange juice.
- Food: Chickpea soup. Hake meatballs stewed with potatoes. Grapes.
- Snack: Cottage cheese with sugar.
- Dinner: Swiss chard with tender garlic. Custard apple. Cherry tomato skewers and grilled turkey with couscous.
- Breakfast: Milk with cocoa powder. Whole grains.
- Mid-morning: Natural pear smoothie.
- Food: Stewed green beans. Grilled chicken fillet with steamed broccoli. Pineapple carpaccio.
- Snack: Toast with quince paste.
- Dinner: Salad with black olives, cucumber, onion, and Feta cheese. Salmon with vegetable al papillote. Eat Peach.
- Breakfast: Milk. Rusks with strawberry jam.
- Half Morning: Sandwich with lettuce, tomato, and cheese. Natural grape juice.
- Food: Tomato soup. Soupy rice with rabbit and artichokes. Orange.
- Snack: Seed bread with olive oil.
- Dinner: Sautéed cauliflower with bacon. Scrambled eggs with mushrooms with toasts. Banana with yogurt.
- Breakfast: Olive bread with tomato slices and virgin olive oil and Milk.
- Average Morning: Apple compote.
- Food: Roasted red peppers with pine nuts. Grilled pork loin with mustard sauce and rice. Khaki.
- Snack: Mini-tuna sandwich.
- Dinner: Vegetable cream with croutons. Fried fish. Tangerines
- Breakfast: Coffee with milk. Toast with chocolate to spread.
- Mid-morning: Muesli with dried fruit.
- Food: Stewed beans. Vegetable and pea omelet (Campesina) with lettuce. Grapes.
- Snack: Milk. Homemade cake.
- Dinner: Brussels sprouts sautéed with chopped almonds. Spinach, goat cheese, and honey crepe with zucchini slices. Pear.
- Breakfast: Wholemeal cookies. Pineapple yogurt smoothie.
- Media Morning: Aperitif: assorted montaditos.
- Food: Migas. Bonito in pickled sauce with onion. Banana flambé with chocolate.
- Snack: Macedonia.
- Dinner: Two-color puree (potato and beet) gratin. Chicken thighs with baked carrot. Orange.
It is also important to enjoy food as a family and do physical exercise. In short, to be Mediterranean again.