The Definitive Guide to the Mediterranean Diet

Simples daily changes to live longer and better with the World’s healthiest diet

©

Mediterraneanbok.com – National Board for the Preservation of the Italian Healthy Eating Traditions

© 2009 Mediterraneanbook.com - “The information provided here is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her physician.”

Table of Contents
Part 1: Introduction
• • •

What is the Mediterranean Diet? What foods can I eat? What is my ideal daily calories intake?

Part 2: The Mediterranean Weekly Menu
• • • • • • •

Day 1: Butternut Squash Soup Day 2: Breakfast Wrap Day 3: Bean Soup Day 4: Lentil Soup Day 5: Mediterranean Vegetarian Pizza Day 6: Eggplant Sauce Day 7: Shrimp & Marinated Vegetables

Part 3: Create Your Own Weekly Mediterranean Menu
• • • • •

How to set up your daily calories intake Find the foods you want to eat Create your weekly menu How to track your results Print your daily diet menu

Part 4: Resources
• •

About the Mediterraneanbook.com association There’s a little gift for you!!

© 2009 Mediterraneanbook.com - “The information provided here is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her physician.”

Part 1: Introduction
What is the Mediterranean Diet?
The Mediterranean diet is not so much a strict plan as it is a general way of eating. Simply choosing from a long list of healthy foods, and preparing them in healthy ways results in eating a Mediterranean diet.

What foods can I eat?
Key elements of those choices include: • • • • • • • • • Healthy oils, such as olive oil or canola oil Vegetables and whole grains Fish or seafood twice a week Very little red meat or eggs Limited dairy foods Eating nuts Use herbs and spices instead of salt A small amount of red wine every day Very limited sweets

© 2009 Mediterraneanbook.com - “The information provided here is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her physician.”

and our bodies burn them.400 2.The Mediterranean food pyramid differs from the USDA pyramid. eggs. the relationship that exists between a patient/site visitor and his/her physician. beans.com . and at the top– eaten least often– are red meats and sweets. anyone should be able to follow a Mediterranean diet/lifestyle. and a glass of red wine is recommended each day.“The information provided here is designed to support. © 2009 Mediterraneanbook. and then they are stored as fat.200 – 2.000 1. not replace. At the base of this alternate plan are whole grains and vegetables.400 1. In the next tier are poultry. Many of these foods contain anti-oxidants which chemically combine with unstable molecules in the body. fiber. general activity level and metabolism will have a strong bearing on the calories needed each day. and dairy products. Broken down by age. these calorie intakes are suggested: Recommended Daily Calories Intake based on Gender Age 0-16 17-25 26-45 46-65 Over 65 Source: Nass. What’s my ideal daily calories intake? Of course. and based on a moderate activity level.400 2.900 With some experimentation to search out foods and menus that appeal. which involves understanding calories.400 2.gov 1. Unstable molecules are believed to be an underlying cause of many health problems. Foods provide them.usda.000 – 1. fruits. Working upward.600 Female – 2. nuts. and drastically improve both health and weight control. Drinking plenty of water is encouraged. vitamins and minerals that our bodies need to make healthy tissue. Calories measure the amount of energy consumed to do work. unless we eat too many.200 2.000 – – – – Male 2.400 2.800 2. fish and seafood are eaten two to four times a week. one needs to eat an amount suited to your desired weight. Every meal should be based on these choices. One’s frame size. but they provide the protein.600 2. and olive oil.600 2. preferably with other people. The foods in this type of diet are not only low in calories.” .000 – 2.800 1. The entire pyramid rests on a foundation of exercise and scheduled meals.700 1.

Part 2: The Mediterranean Weekly Menu A week’s worth of menus. 5. 5 banana chips. total 100] Dates (6 dates. total 116] Whole grain bagel (1 medium. total 50] Dinner • • • • • Broiled white fish (2. 4. green beans) Brown rice (½ c cooked.3 oz) [cal/oz 15.5 oz) [cal/oz 80. total 320] (see recipe below) Whole grain bread (1 thick slice.com . 5 fl oz) [cal/oz 25.5 oz) [cal/oz 12. the relationship that exists between a patient/site visitor and his/her physician. total 120] Pink grapefruit (½ fruit.6 oz) [cal/oz 193.5 oz) [cal/oz 31.3 oz) [cal/oz 74.7 oz) [cal/oz 167.5 oz) [cal/oz 10. 0.964 Breakfast: • • • Snack • Lunch • • • Snack • Dried fruit (3 apricots. total 345] Brussels sprouts (6 sprouts.“The information provided here is designed to support. total 120] Flavored olive oil (1 T.5 inch square. 2 prunes. 3 oz) [cal/oz 115. 0. 1. total 80] Red wine (5 fl oz.total calories 1. with some recipes are offered: DAY 1. 16 fl oz) [cal/oz 20. not replace. total 79] Whole almonds (16 nuts. 3. 1. 1. total 125] © 2009 Mediterraneanbook. 1 oz) [cal/oz 79. 4. total 47] (Or other bright green veg: asparagus. total 309] Butternut squash soup (2 c.5. 110 total] Apple & cinnamon (1 fruit.5 oz) [cal/oz 248. broccoli.” .

vitamin C. and remaining spices. Place in glass dish. white pepper 1 T dried marjoram 1.vitamins. add ½ inch water and cover.fiber.monounsaturated fat.5 c skim milk 2 T molasses 1/4 t cinnamon nutmeg. good for weight loss Nuts . minerals. Microwave on high till flesh is soft and mushy. de-toxification. stock.“The information provided here is designed to support. anti-oxidants © 2009 Mediterraneanbook.high fiber.” . vitamin C. then return to pan. combine squash. fiber. parsley. anti-oxidants Orange vegetables . anti-oxidant Stone fruits . Bring to a boil then reduce heat just until heated through.beta-carotene. pepper and marjoram. Puree soup. protein. not replace. vitamin A. molasses.Day 1 Recipe: Butternut Squash Soup Ingredients • • • • • • • • • 1 large butternut squash 2 c low sodium chicken broth 2 T chopped parsley 1/4 t. pepper Preparation time: 30 min. Day 1 Nutritional benefits: • • • • • • Whole grain breads . In heavy saucepan.com . salt. start to table: 1 hour Directions: Cut squash into sections. may aid in colon cancer prevention Citrus fruits . Add milk. the relationship that exists between a patient/site visitor and his/her physician. remove seeds and peel. protein Olive oil . fiber. Makes 6 c or three 2 c servings of 320 cal each. Cool or proceed carefully.

omega-3.• • • • • Fish .” .com .anti-oxidants. minerals Bright green vegetables . potassium Brown rice . anti-oxidants. protein.“The information provided here is designed to support. heart health © 2009 Mediterraneanbook. cancer prevention Red Wine .fiber.fiber. resveratrol. the relationship that exists between a patient/site visitor and his/her physician. not replace.low calorie.low calorie. phytochemicals. minerals Apples . magnesium.

1 fl oz) [cal/oz 70. mushrooms.total calories 1. total 74] Flavored olive oil (1 T. total 14] (spinach. 0. 6 fl oz) [cal/oz 16. 6. 4 oz) [cal/oz 8. total 120] Orange or tangerine (1 medium/1. 1 oz) [cal/oz 74.016 Breakfast: • • • Snack • Lunch salad of: • • • • • • Snack • Fruity granola bar (1 medium bar.5. total 200] (see recipe) Kiwi (1 fruit. total 74] Cheese (1 inch cube. total 150] Dark greens (2 c. 1.5 oz) [cal/oz 248. 2 oz) [cal/oz 7. tomato chunks. 2 oz) [cal/oz 25.800 . total 125] • • • • © 2009 Mediterraneanbook. 5 fl oz) [cal/oz 25. kale. etc) Strawberries (4 berries. total 70] Red wine (5 fl oz. total 100] Pear (1 medium fruit. 1 oz) [cal/oz 74. 0.“The information provided here is designed to support. total 130] Filling for breakfast wrap (1 serving. total 100] (Add vegetables to plain sauce such as onion.5 oz) [cal/oz 100. etc.2. total 100] Whole wheat wrap (1 medium.DAY 2 . green pepper.5 oz) [cal/oz 200.3 oz) [cal/oz 16. 8 oz) [cal/oz 25.) Whole grain bread (1slice. 2 oz) [cal/oz 85. 1 oz) [cal/oz 100.” .com . 5 oz) [cal/oz 14. the relationship that exists between a patient/site visitor and his/her physician. total 70] Whole grain bread (1slice. 1. total 100] Low-fat raspberry vinaigrette dressing (2 T. total 50] Dinner • • Whole grain pasta (2 oz.5 oz) [cal/oz 87. arugala. total 170] Marinara sauce w/vegetables (3/4 c. total 32] Pecans (10 halves. Greek olives. not replace.

1 oz) [cal/oz 170.” .“The information provided here is designed to support.com . not replace.• Dark chocolate 70% cacao (1 oz. the relationship that exists between a patient/site visitor and his/her physician. total 170] © 2009 Mediterraneanbook.

copper.Day 2 Recipe: Breakfast Wrap Ingredients • • • • • • • • • • 1 T olive oil 1 oz (1/4 c) chopped sweet red pepper 1 oz (1/4 c) chopped onion 8 fl oz (1 c) egg substitute salt.5 oz (1/2 c) torn fresh baby spinach 1-1/2 t minced basil. anti-oxidants © 2009 Mediterraneanbook. the relationship that exists between a patient/site visitor and his/her physician. iron.“The information provided here is designed to support. Add egg substitute and spices and cook until eggs are set. or 1 t dry 2 whole wheat tortilla (7-8 inches. Day 2 Nutritional benefits: • • • • • • • Whole grain breads . Fold wrap and eat immediately. 1. not replace. iron Dark leafy vegetables .minerals. protein Tomatoes . add cooked egg mixture and top with feta cheese. potassium Pear . crumbled Preparation time: 15 minutes Directions Heat oil in a non-stick skillet. A. pepper 1 small tomato.fiber. protein Olive oil . chopped 0. vitamin K Cheese .monounsaturated fat.67 oz) 1 oz (2 T) low-fat feta cheese.calcium. Place the spinach and tomato on the center of the wrap. Cook over medium heat till onion is translucent.vitamins C.high fiber. stirring occasionally.vitamin C.com . vitamins. may aid in colon cancer prevention Kiwi . 2 servings of 245 calories each. and add pepper and onion. minerals.” .

” .vitamin C. heart health Dark chocolate .com . de-toxification.“The information provided here is designed to support. resveratrol. fiber. good for weight loss Red wine .• • • Citrus fruits . the relationship that exists between a patient/site visitor and his/her physician. not replace.anti-oxidants.antioxidants © 2009 Mediterraneanbook.

celery. ripe olives. 2 oz) [cal/oz 84. total 465] (see recipe) Corn bread (2.3 oz) [cal/oz 96. not replace. pear. total 120] (persimmon.5 c. total 120] Fruit (1medium.2. cherries) Dinner • • • • 15 Bean Soup (1.” . 1. 7 oz) [cal/oz 15. 2 oz) [cal/oz 60. total 74] Tuna filling (½ c. 1 oz) [cal/oz 74. 2 T low fat mayo or dressing) Grapes (12 grapes. total 100] Bran or whole wheat flakes cereal (1 c. total 150] Whole wheat pita (1 4"pita. 12 fl oz) [cal/oz 39. 8 fl oz) [cal/oz 12.DAY 3 . 5 fl oz) [cal/oz 25.com . total 100] Dried fruit (1 fruit. 2 oz) [cal/oz 55. 4-5 oz) [cal/oz 25.total calories 1. banana) Red wine (5 fl oz. 4-5 oz) [cal/oz 40.800 . total 110] Apple (1 large fruit.5" square.“The information provided here is designed to support. total 168] (Raisins. total 160] (3 oz water pack tuna. total 125] © 2009 Mediterraneanbook. 2 oz) [cal/oz 75. cranberries. total 120] Low-fat/ skim milk (1 c. chopped Onion.044 Breakfast: • • • Snack • Lunch • • • Snack • Whole grain nut bread (thick slice. the relationship that exists between a patient/site visitor and his/her physician.

anti-oxidants. electrolytes Red wine . and drained beans.vitamins. the relationship that exists between a patient/site visitor and his/her physician. chopped 1 c canned tomatoes 1/4 t chili powder ½ t lemon juice ½ clove garlic. lutein Banana .anti-oxidants.calcium. anti-oxidants Beans . protein Milk .protein.minerals. drain. protein Raisins/ Cranberries/ Cherries . omega-3 Grapes . minced salt. Simmer 30 minutes to 1 hour till beans are tender. B vitamins.high fiber. carotenoids.com .potassium.fiber. heart health © 2009 Mediterraneanbook. minerals. pepper Preparation time: 15 min.” . resveratrol.5 c dry beans (15 bean mix) 3 T (1 oz) onion.“The information provided here is designed to support. Combine rest of ingredients. start to table 1 day Directions Soak beans in deep pot of water for at least 8 hours or overnight. 4 servings of 465 calories each Day 3 Nutritional benefits: • • • • • • • • • • Whole grains.Day 3 Recipe: 15 Bean Soup Ingredients • • • • • • • 1. not replace. anti-oxidants.fiber. protein Corn . stirring occasionally. cancer prevention Tuna . anti-oxidants Apples .

5 oz) [cal/oz 31. total 100] Dark chocolate covered cranberries (14 candies. 1 oz) [cal/oz 100. total 100] Dinner • • • • • Chicken stir fry (1c. total 125] © 2009 Mediterraneanbook. total 36] (dark greens are better) Oil & vinegar dressing (1 T. total 350] (see recipe) Bran muffin (1 medium. 0. 16 fl oz) [cal/oz 22. 4 oz) [cal/oz 100. not replace. 2 oz each onion.” . 6 oz) [cal/oz 21. total 50] Lentil soup (2 c. 1 oz) [cal/oz 140. 6 oz) [cal/oz 6.com . total 200] Low-fat yogurt (1 c. carrots. 2 T oil.“The information provided here is designed to support. 5 fl oz) [cal/oz 25.DAY 4 . 2 oz) [cal/oz 100. 8 fl oz) [cal/oz 12.070 Breakfast: • • Snack • Lunch • • • • Snack • Kiwi (1 fruit. broccoli) Brown rice (½ c cooked.total calories 2. red peppers.5. the relationship that exists between a patient/site visitor and his/her physician. total 100] Red wine (5 fl oz. total 140] Fruited whole wheat bread (1 thick slice. total 125] (canned tropical mix with banana and grapes) Cheese (1 inch cube.4 oz) [cal/oz 248. 3. 2 oz) [cal/oz 25. 110 total] Fruit salad (3/4 c. total 400] (3 oz chicken. total 200] Tossed salad (2 c. 2 oz) [cal/oz 100.

Cook and stir over medium heat till onion is tender.5 oz 2 cups dry lentils 8 cups water 0. 5 servings of 350 calories each. Stir in herbs and cook two minutes more. diced 2 stalks celery. protein Yogurt . 14. celery and onion. spinach.5 oz (½ c) or more. Day 4 Nutritional benefits: • • • Whole grains. Add lentils.5 hour Directions Heat oil in a large pot. tomatoes and water. add carrots. Just before serving add vinegar or lemon juice. the relationship that exists between a patient/site visitor and his/her physician.high fiber. chopped 2 T olive oil 2 carrots. Bring to a boil. protein Dark chocolate .calcium.antioxidants © 2009 Mediterraneanbook. minced 1 teaspoon dried oregano 1 bay leaf 1 teaspoon dried basil 1 can crushed tomatoes. stir in spinach and let it wilt. pepper Preparation time 20 min. torn 2 T vinegar or lemon juice salt.Day 4 Recipe: Lentil Soup Ingredients • • • • • • • • • • • • • • 1 onion. chopped 2 cloves garlic.” . not replace. and seasoning. Just before serving. start to table 1.“The information provided here is designed to support.com . then reduce heat and simmer 1 hour till lentils are tender.

minerals Brown rice . potassium.fiber. protein.“The information provided here is designed to support.• • • • • • • • • • Raisins/ Cranberries/ Cherries . anti-oxidants Lentils . copper. may aid in colon cancer prevention Kiwi .vitamin C.minerals. protein Bran . potassium Chicken .vitamin C.minerals.vitamins.fiber. B vitamins. iron. protein.com . minerals Dark leafy vegetables . electrolytes © 2009 Mediterraneanbook.” .fiber. the relationship that exists between a patient/site visitor and his/her physician. not replace.monounsaturated fat.protein Vegetables . vitamin K Olive oil . minerals Fruits .

total 125] © 2009 Mediterraneanbook.961 Breakfast: • Pumpkin muffin (1 medium. 0. 5 oz) [cal/oz 25. 12 oz) [cal/oz 53. 12 fl oz) [cal/oz 16. 1 oz) [cal/oz 170. total 200] (1 c yogurt blended with berries and/or banana) Pecan halves (10 halves. total 80] Snack • Lunch • • • Snack • Cous cous (1 c. broccoli) Grapes (24 grapes.3 oz) [cal/oz 15. tomato. total 200] • Apple & cinnamon (1 fruit. 4 oz) [cal/oz 55.6 oz) [cal/oz 167.5 c. total 70] Red wine (5 oz.total calories 1. pepper. total 636] (see recipe) Orange or tangerine (1 medium/1.DAY 5 . 8 fl oz) [cal/oz 20.“The information provided here is designed to support. total 170] Fruit smoothie (1. 5 oz) [cal/oz 14. not replace. onion. total 100] Dinner • • • Mediterranean vegetarian pizza (2 slices. total 160] (with zucchini.5.” .com . total 220] Dark chocolate 70% cacao (1 oz. the relationship that exists between a patient/site visitor and his/her physician. 2 oz) [cal/oz 100. 5.

magnesium. Day 5 Nutritional benefits: • • • • • • • • • • • • • • Whole grains. B vitamins. protein.antioxidants Nuts . resveratrol.” .low calorie. and then transferred to the pan). Spread dough on a greased 14" pizza pan. and olives. de-toxification. anti-oxidants Olive oil .vitamins. Sprinkle on remaining cheeses. halved or quartered 1 c ripe olives 1/4 c feta cheese Preparation time 20 min. tomatoes. electrolytes Berries . and bake at 400 degrees F for 20-25 minutes.anti-oxidants. fiber. cancer prevention Yogurt . minerals.“The information provided here is designed to support. 6 servings of 350 calories each. good for weight loss Red wine . anti-oxidants Dark chocolate .com .minerals.vitamin C. protein Banana . Sprinkle herbs and half the cheese on the crust. the relationship that exists between a patient/site visitor and his/her physician.protein. anti-oxidants Bright green vegetables . anti-oxidants. protein Apples .vitamins C.high fiber.monounsaturated fat. thawed (whole wheat is best if available) 13 oz (2 jars) marinated artichoke hearts 1 t basil 1 t oregano ½ t thyme 1 c shredded Monterey Jack cheese 1 c cherry tomatoes. phytochemicals. may aid in colon cancer prevention Grapes . start to table 40 min Directions Drain artichokes.potassium. potassium Tomatoes .Day 5 Recipe: Mediterranean Vegetarian Pizza Ingredients • • • • • • • • • 1 lb loaf frozen bread dough.fiber. calcium Citrus fruits . Brush dough with artichoke liquid. heart health © 2009 Mediterraneanbook. anti-oxidants Cheese . building up an edge (this can be done on a floured board. not replace. then cover with artichokes.fiber. reserving the liquid. A.calcium.

2. total 150] Cheese (1 inch cube.” . total 167] Whole grain bread (2slice. 2 oz) [cal/oz 7. total 40] (mixed. endive. 4 oz) [cal/oz 20. 2 oz) [cal/oz 74.5 oz) [cal/oz 14.075 Breakfast: • • • • Snack • Lunch • • • • • • • • Snack • Whole almonds (20 nuts. total 155] Dinner • • • • Whole grain pasta (2 oz. total 35] Red onion (1 slice. total 100] Topped with grape nuts (1/4 c. total 80] Pear (1 medium fruit.8 oz) [cal/oz 100.3 oz) [cal/oz 16. 16 oz) [cal/oz 12.total calories 2. etc) Orange slices (1/2 medium. 1 oz) [cal/oz 79.“The information provided here is designed to support. 2 oz) [cal/oz 20.5 oz) [cal/oz 248. 0. banana. not replace. mango. 1 oz) [cal/oz 183. total 100] Salad made of: Dark greens (2 c.com . 1 oz) [cal/oz 100. the relationship that exists between a patient/site visitor and his/her physician. total 200] (see recipe) Cottage cheese (½ c. 2.3 oz) [cal/oz 66. 6. total 183] Flavored olive oil (1 T.52.5. 1 oz) [cal/oz 167. total 170] Eggplant sauce (1 c. peach. total 80] Topped with fruit (1/4 c. 0. total 95] Low-fat yogurt (1 c. total 14] (Spinach. 1 oz) [cal/oz 11. 2 oz) [cal/oz 85. kale. kiwi. total 100] © 2009 Mediterraneanbook.used berries. 8 fl oz) [cal/oz 1. total 120] Dates (6 dates. arugala.DAY 6 . etc to taste) Whole grain English muffin (1 muffin. total 11] Walnuts (4 T.

total 170] © 2009 Mediterraneanbook. the relationship that exists between a patient/site visitor and his/her physician. 5 oz) [cal/oz 25.• • Red wine (5 oz.” . total 125] Dark chocolate 70% cacao (1 oz. 1 oz) [cal/oz 170.“The information provided here is designed to support.com . not replace.

vitamin C. until eggplant is tender. iron. fiber. 4 servings of 200 calories each.minerals. Cover and cook 6-8 minutes. Day 6 Nutritional benefits: • • • • • • Yogurt . 15-20 minutes. stirring constantly. not replace. olive oil 2 cloves garlic. fiber. protein Whole grains. Turn heat to low and add water. anti-oxidants Cheese .protein. In large heavy pan heat oil and cook eggplant and garlic for one minute. good for weight loss © 2009 Mediterraneanbook.Day 6 Recipe: Eggplant Sauce Ingredients • • • • • • • • • • • 6 ripe tomatoes. start to table 40 min Directions Cut eggplant into ½ inch cubes (peel and seed if desired). vitamin K Citrus fruits .calcium. diced 1/4 c. drained salt Preparation time 15 min. water 2 T capers (to limit sodium.com . coarsely chopped 1eggplant 1/4 c. until sauce thickens. red or green peppers.vitamins. Add tomatoes and the remainder of the ingredients. the relationship that exists between a patient/site visitor and his/her physician. calcium Dark leafy vegetables . eliminate the capers and olives and add mushrooms) 1/4 c dry basil (or 1 c fresh) crushed red pepper (if desired) 10 pitted olives. pressed or minced 2 sm. uncovered.high fiber. minerals.” . protein Stone fruits . Boil.“The information provided here is designed to support. de-toxification.

• • • • • Nuts .monounsaturated fat. resveratrol. not replace.com .fiber. the relationship that exists between a patient/site visitor and his/her physician. protein.fiber. anti-oxidants Olive oil .vitamins C. A.anti-oxidants. may aid in colon cancer prevention Eggplant .“The information provided here is designed to support.Tomatoes . good for weight loss Tomatoes .” . anti-oxidants. heart health © 2009 Mediterraneanbook. anti-oxidants Red wine .

total 150] Blueberry muffin (1 medium. yellow squash. 1 oz) [cal/oz 100. 2 oz) [cal/oz 75. total 278] toppings of: o o o Steamed vegetables(8 oz. 12 fl oz) [cal/oz 16. total 50] Strawberries (5 large. cauliflower. the relationship that exists between a patient/site visitor and his/her physician. total 100] • Red wine (5 oz. 0. mushrooms. 6 oz) [cal/oz 9. 8 oz) [cal/oz 6.800 .5 c. total 125] fruit salad: o o o Banana (1 medium. total 200] Fruit smoothie (1.2. 4 oz) cal/oz 25. total 54] © 2009 Mediterraneanbook. 5 oz) [cal/oz 25. total 120] Cheese (1 inch cube. etc) Flavored olive oil (1 T.“The information provided here is designed to support. total 150] Shrimp & marinated vegetable salad (1 serving.com . total 200] (1 c yogurt blended with mango or persimmon) Dinner • Baked potato (1 large. not replace.DAY 7 .5 oz) [cal/oz 100. 10 oz) [cal/oz 28. 6 oz) [cal/oz 72. green beans. zucchini. total 100 Kiwi (1 fruit.007 Breakfast: • • Snack • Lunch • Snack • Whole grain nut bread (thick slice.total calories 1.” . 2 oz) [cal/oz 100. 2 oz) [cal/oz 25. asparagus. total 50] (broccoli. 1. total 430] (see recipe) Nutty granola bar (1 medium bar.5 oz) [cal/oz 248.

protein. reserving marinade. the relationship that exists between a patient/site visitor and his/her physician.calcium. Cover and refrigerate several hours or overnight. halved 3 T lemon juice 2 t Dijon mustard 2/3 c olive oil pepper 2 T Parmesan cheese leaf lettuce for serving Preparation time 30 min.“The information provided here is designed to support.Day 7 Recipe: Shrimp & Marinated Vegetables Ingredients • • • • • • • • • • • • 12 oz peeled and deveined shrimp 1/5 c broccoli florets 3/4 c ripe olives 2 oz cubed Monterey Jack cheese 4 oz canned mushrooms 10 cherry tomatoes. place lettuce on plate and arrange shrimp and drained vegetables as desired. not replace. fiber. anti-oxidants Shrimp . anti-oxidants Nuts . protein Yogurt .fiber.” . To serve.com .protein. start to table 6 hours Directions Boil shrimp as per package directions. protein Yellow fruits . low calorie.vitamins. drain and chill. omega-3 © 2009 Mediterraneanbook. Drain vegetables. Day 7 Nutritional benefits: • • • • • Whole grains. minerals. Drizzle shrimp with reserved marinate to taste. 5 servings of 430 calories each.high fiber. Combine rest of ingredients and toss gently to coat thoroughly.

may aid in colon cancer prevention Tomatoes .monounsaturated fat.com . electrolytes Kiwi. anti-oxidants Banana .anti-oxidants. B vitamins. minerals. not replace.vitamins C. anit-oxidants Red wine .” .vitamins.protein.vitamin C. the relationship that exists between a patient/site visitor and his/her physician.Tomatoes .potassium. resveratrol.“The information provided here is designed to support. Strawberry.• • • • • • • Vegetables . heart health © 2009 Mediterraneanbook. A. calcium Olive oil . fiber Cheese .

the relationship that exists between a patient/site visitor and his/her physician.Part 3: Create Your Own Weekly Mediterranean Menu You can use this simple excel spreadsheet http://www.gov/fnic/foodcomp/search/) © 2009 Mediterraneanbook.com/tools/Mediterranean_Diet_Menu_Planner.zip 1° Set up your daily calories intake Based on your age and gender you can set up your daily calories intake need.com .mediterraneanbook.nal. 2° Find what you want to eat The file has a data set of the most common Mediterranean diet foods. not replace. (You can add more foods of your choice using this site: www.usda.“The information provided here is designed to support.” .

3° Create your weekly menu Foods have their Cal/Oz ratio.” . not replace.“The information provided here is designed to support. In step 2° you can set up the quantity you want to eat and have the result of their calories in this chart. the relationship that exists between a patient/site visitor and his/her physician. © 2009 Mediterraneanbook.com .

” . Here is a video that explains how to use this tool: http://www.com .youtube.com/watch?v=iMsc1kFxVXo © 2009 Mediterraneanbook. the relationship that exists between a patient/site visitor and his/her physician. not replace.4° Track your results You can fill in the file with your daily calories intake and weight (Pounds) day by day to track your improvements.“The information provided here is designed to support.

the relationship that exists between a patient/site visitor and his/her physician.com .“The information provided here is designed to support. not replace.5° Print Your Diet Plan © 2009 Mediterraneanbook.” .

com © 2009 Mediterraneanbook. not replace.com) was formed in 2004 in Italy to introduce an online educational program for all nutritionists and consumers on duty in all healthy eating disciplines and help people eat healthy to prevent overweight and diseases.com Please help us spread this information: 1.” . If you use Facebook. If you want to share this info why don’t you send it to a friend? (http://www. Twitter or similar why don’t you bookmark our site? Thank You! Enrico Forte President of Mediterraneanbook.mediterraneanbook. If you have questions or suggestions please mail at info@mediterraneanbook. the relationship that exists between a patient/site visitor and his/her physician. If you have a website why don’t you write a review on the Mediterranean diet? 2.mediterraneanbook.com .Part 4: Resources The National Board for Preserving the Italian Healthy Eating Traditions (www.com/thank-you/) [Click the link there’s a little gift for You] 3.“The information provided here is designed to support.