The

Definitive Guide Mediterranean Diet
Approved by

To the

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

© 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.”

©

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

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 Day Day Day Day Day Day 1: 2: 3: 4: 5: 6: 7: Butternut Squash Soup Breakfast Wrap Bean Soup Lentil Soup Mediterranean Vegetarian Pizza Eggplant Sauce 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.”

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 The Mediterranean food pyramid differs from the USDA pyramid. What foods can I eat? Key elements of those choices include: • • • • • • • • • Healthy oils. eggs. the relationship that exists between a patient/site visitor and his/her physician. fish and seafood are eaten two to four times a week. and preparing them in healthy ways results in eating a Mediterranean diet. At the base of this alternate plan are whole grains and vegetables.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. Working upward. nuts. Every meal should be based on these choices. beans. and at the top– eaten least often– are red meats and sweets. In the next tier are poultry.“The information provided here is designed to support. not replace.” . and dairy products. and olive oil.com . © 2009 Mediterraneanbook. fruits.

and then they are stored as fat.400 – 2.000 – 2.000 Male – 2.600 – 2. The foods in this type of diet are not only low in calories. 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.usda.com .” . the relationship that exists between a patient/site visitor and his/her physician. fiber.600 Female – 2. What’s my ideal daily calories intake? Of course.“The information provided here is designed to support. general activity level and metabolism will have a strong bearing on the calories needed each day. Calories measure the amount of energy consumed to do work. Broken down by age.800 – 2. not replace.900 With some experimentation to search out foods and menus that appeal.400 2. preferably with other people.Drinking plenty of water is encouraged.000 1. and drastically improve both health and weight control.gov 1. and a glass of red wine is recommended each day. Many of these foods contain anti-oxidants which chemically combine with unstable molecules in the body. One’s frame size. which involves understanding calories.700 1.600 2. and our bodies burn them.400 2. Unstable molecules are believed to be an underlying cause of many health problems.000 – 1.400 1. © 2009 Mediterraneanbook. The entire pyramid rests on a foundation of exercise and scheduled meals. one needs to eat an amount suited to your desired weight.400 2. vitamins and minerals that our bodies need to make healthy tissue. Foods provide them. anyone should be able to follow a Mediterranean diet/lifestyle. and based on a moderate activity level.200 2. unless we eat too many.200 – 2. but they provide the protein.800 1.

total 309] Butternut squash soup (2 c. total 50] Dinner • • • • • Broiled white fish (2. 5.5 oz) [cal/oz 12.5 inch square. broccoli.5 oz) [cal/oz 10. 110 total] Apple & cinnamon (1 fruit. 1 oz) [cal/oz 79. 1. total 47] (Or other bright green veg: asparagus. with some recipes are offered: DAY 1.Part 2: The Mediterranean Weekly Menu A week’s worth of menus.5. total 125] © 2009 Mediterraneanbook. the relationship that exists between a patient/site visitor and his/her physician. total 80] Red wine (5 fl oz. 5 banana chips. total 100] Dates (6 dates.7 oz) [cal/oz 167.6 oz) [cal/oz 193.” . total 120] Flavored olive oil (1 T. 1. 2 prunes. 0. 5 fl oz) [cal/oz 25. 3.3 oz) [cal/oz 15. 4. 4.3 oz) [cal/oz 74. 1.com . total 320] (see recipe below) Whole grain bread (1 thick slice. green beans) Brown rice (½ c cooked. total 79] Whole almonds (16 nuts. 3 oz) [cal/oz 115. 16 fl oz) [cal/oz 20.total calories 1.5 oz) [cal/oz 31. 0. total 120] Pink grapefruit (½ fruit. not replace.5 oz) [cal/oz 248. total 116] Whole grain bagel (1 medium.5 oz) [cal/oz 80.“The information provided here is designed to support.964 Breakfast: • • • Snack • Lunch • • • Snack • Dried fruit (3 apricots. total 345] Brussels sprouts (6 sprouts.

vitamin C. Cool or proceed carefully.fiber. parsley. protein. de-toxification. Day 1 Nutritional benefits: • • • • • • • • • • • Whole grain breads . Microwave on high till flesh is soft and mushy. Puree soup. stock.anti-oxidants. phytochemicals. resveratrol. magnesium. good for weight loss Nuts .high fiber.Day 1 Recipe: Butternut Squash Soup Ingredients • • • • • • • • • 1 large butternut squash 2 c low sodium chicken broth 2 T chopped parsley 1/4 t. remove seeds and peel. Bring to a boil then reduce heat just until heated through.low calorie.com . combine squash. add ½ inch water and cover. anti-oxidant Stone fruits . minerals Bright green vegetables . minerals. potassium Brown rice . omega-3.beta-carotene. not replace. fiber.5 c skim milk 2 T molasses 1/4 t cinnamon nutmeg. the relationship that exists between a patient/site visitor and his/her physician.fiber. In heavy saucepan. minerals Apples . anti-oxidants Orange vegetables . pepper and marjoram. then return to pan.” . fiber. pepper Preparation time: 30 min.low calorie.fiber.monounsaturated fat. and remaining spices. protein Olive oil . molasses.vitamins. vitamin A. Place in glass dish. anti-oxidants. Makes 6 c or three 2 c servings of 320 cal each. Add milk. cancer prevention Red Wine . anti-oxidants Fish . white pepper 1 T dried marjoram 1.“The information provided here is designed to support. salt.vitamin C. protein. start to table: 1 hour Directions: Cut squash into sections. heart health © 2009 Mediterraneanbook. may aid in colon cancer prevention Citrus fruits .

total 32] Pecans (10 halves. 0.” .“The information provided here is designed to support. total 50] Dinner • • Whole grain pasta (2 oz. kale. total 125] Dark chocolate 70% cacao (1 oz. etc. total 100] Low-fat raspberry vinaigrette dressing (2 T. total 200] (see recipe) Kiwi (1 fruit.3 oz) [cal/oz 16. total 130] Filling for breakfast wrap (1 serving.) Whole grain bread (1slice. 8 oz) [cal/oz 25. not replace.5 oz) [cal/oz 248. total 100] Pear (1 medium fruit. 2 oz) [cal/oz 85.5 oz) [cal/oz 87.800 . 1. total 74] Flavored olive oil (1 T. total 70] Red wine (5 fl oz. 1. total 170] • • • • • © 2009 Mediterraneanbook. green pepper. total 100] (Add vegetables to plain sauce such as onion.5. 1 oz) [cal/oz 74.DAY 2 . arugala. 1 fl oz) [cal/oz 70. total 14] (spinach.2. tomato chunks. 6.com . 1 oz) [cal/oz 170. 2 oz) [cal/oz 7. Greek olives. 5 oz) [cal/oz 14. 2 oz) [cal/oz 25.5 oz) [cal/oz 200. 5 fl oz) [cal/oz 25.016 Breakfast: • • • Snack • Lunch salad of: • • • • • • Snack • Fruity granola bar (1 medium bar. 1 oz) [cal/oz 100. 1 oz) [cal/oz 74. total 120] Orange or tangerine (1 medium/1. total 100] Whole wheat wrap (1 medium. mushrooms.5 oz) [cal/oz 100. etc) Strawberries (4 berries. total 70] Whole grain bread (1slice. total 170] Marinara sauce w/vegetables (3/4 c. 6 fl oz) [cal/oz 16. total 74] Cheese (1 inch cube. 4 oz) [cal/oz 8. the relationship that exists between a patient/site visitor and his/her physician. 0. total 150] Dark greens (2 c.total calories 1.

antioxidants © 2009 Mediterraneanbook.vitamin C. crumbled Preparation time: 15 minutes Directions Heat oil in a non-stick skillet. vitamin K Cheese . resveratrol. 1. or 1 t dry 2 whole wheat tortilla (7-8 inches.vitamins C.minerals. heart health Dark chocolate . potassium Pear . Add egg substitute and spices and cook until eggs are set. good for weight loss Red wine .“The information provided here is designed to support.anti-oxidants. stirring occasionally. chopped 0.5 oz (1/2 c) torn fresh baby spinach 1-1/2 t minced basil. add cooked egg mixture and top with feta cheese.” .fiber. 2 servings of 245 calories each. A. de-toxification. minerals. iron Dark leafy vegetables . Day 2 Nutritional benefits: • • • • • • • • • • Whole grain breads . vitamins. copper. the relationship that exists between a patient/site visitor and his/her physician.calcium. and add pepper and onion. may aid in colon cancer prevention Kiwi . Place the spinach and tomato on the center of the wrap.monounsaturated fat.vitamin C. protein Olive oil . protein Tomatoes .67 oz) 1 oz (2 T) low-fat feta cheese. iron.high fiber. anti-oxidants Citrus fruits .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.com . Fold wrap and eat immediately. not replace. fiber. Cook over medium heat till onion is translucent. pepper 1 small tomato.

cherries) Dinner • • • • 15 Bean Soup (1. total 465] (see recipe) Corn bread (2. 7 oz) [cal/oz 15. 8 fl oz) [cal/oz 12.800 . not replace.” . total 160] (3 oz water pack tuna. total 125] © 2009 Mediterraneanbook. 2 oz) [cal/oz 75. total 120] Low-fat/ skim milk (1 c.3 oz) [cal/oz 96. chopped Onion. 2 T low fat mayo or dressing) Grapes (12 grapes. total 100] Dried fruit (1 fruit. 2 oz) [cal/oz 55. the relationship that exists between a patient/site visitor and his/her physician.DAY 3 . pear.044 Breakfast: • • • Snack • Lunch • • • Snack • Whole grain nut bread (thick slice.5 c. total 120] Fruit (1medium. total 100] Bran or whole wheat flakes cereal (1 c. celery. 1 oz) [cal/oz 74.2.com . 4-5 oz) [cal/oz 40. 2 oz) [cal/oz 84. total 168] (Raisins.5" square. 4-5 oz) [cal/oz 25. ripe olives. 1. total 120] (persimmon. 5 fl oz) [cal/oz 25. total 110] Apple (1 large fruit. banana) Red wine (5 fl oz. cranberries. 2 oz) [cal/oz 60. total 150] Whole wheat pita (1 4"pita. total 74] Tuna filling (½ c.total calories 1. 12 fl oz) [cal/oz 39.“The information provided here is designed to support.

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

070 Breakfast: • • Snack • Lunch • • • • Snack • Kiwi (1 fruit. 2 oz each onion. total 200] Tossed salad (2 c. 0.com .DAY 4 . total 400] (3 oz chicken. 1 oz) [cal/oz 100. red peppers. not replace. 2 oz) [cal/oz 100. 3.4 oz) [cal/oz 248. total 125] © 2009 Mediterraneanbook. 6 oz) [cal/oz 6. total 200] Low-fat yogurt (1 c. 4 oz) [cal/oz 100. the relationship that exists between a patient/site visitor and his/her physician. total 36] (dark greens are better) Oil & vinegar dressing (1 T. 2 oz) [cal/oz 25. 1 oz) [cal/oz 140. total 140] Fruited whole wheat bread (1 thick slice. total 125] (canned tropical mix with banana and grapes) Cheese (1 inch cube.total calories 2. total 350] (see recipe) Bran muffin (1 medium. total 50] Lentil soup (2 c. 2 oz) [cal/oz 100.5 oz) [cal/oz 31. total 100] Dark chocolate covered cranberries (14 candies.” .5. 8 fl oz) [cal/oz 12. total 100] Red wine (5 fl oz. 110 total] Fruit salad (3/4 c. broccoli) Brown rice (½ c cooked. carrots. 6 oz) [cal/oz 21. 2 T oil.“The information provided here is designed to support. 16 fl oz) [cal/oz 22. total 100] Dinner • • • • • Chicken stir fry (1c. 5 fl oz) [cal/oz 25.

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

3 oz) [cal/oz 15.6 oz) [cal/oz 167. tomato. broccoli) Grapes (24 grapes.“The information provided here is designed to support. pepper. onion. total 125] © 2009 Mediterraneanbook. 5.5. total 220] Dark chocolate 70% cacao (1 oz. total 200] • Apple & cinnamon (1 fruit. 2 oz) [cal/oz 100. total 80] Snack • Lunch • • • Snack • Cous cous (1 c. 5 oz) [cal/oz 25.com . total 636] (see recipe) Orange or tangerine (1 medium/1. total 70] Red wine (5 oz. 12 oz) [cal/oz 53.5 c. not replace. total 160] (with zucchini.DAY 5 .961 Breakfast: • Pumpkin muffin (1 medium.” .total calories 1. 0. 1 oz) [cal/oz 170. the relationship that exists between a patient/site visitor and his/her physician. 4 oz) [cal/oz 55. 12 fl oz) [cal/oz 16. 8 fl oz) [cal/oz 20. 5 oz) [cal/oz 14. total 100] Dinner • • • Mediterranean vegetarian pizza (2 slices. total 200] (1 c yogurt blended with berries and/or banana) Pecan halves (10 halves. total 170] Fruit smoothie (1.

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

banana. 1 oz) [cal/oz 11. mango. 1 oz) [cal/oz 167. total 11] Walnuts (4 T. 8 fl oz) [cal/oz 1. total 100] Topped with grape nuts (1/4 c. total 40] (mixed. kale. etc) Orange slices (1/2 medium.5 oz) [cal/oz 248. 0. 1 oz) [cal/oz 100.52. 5 oz) [cal/oz 25. total 80] Pear (1 medium fruit.3 oz) [cal/oz 66. total 120] Dates (6 dates. 16 oz) [cal/oz 12. etc to taste) Whole grain English muffin (1 muffin. 0. 2 oz) [cal/oz 20.“The information provided here is designed to support. total 150] Cheese (1 inch cube. kiwi. total 35] Red onion (1 slice. 6.5. total 100] Red wine (5 oz. 1 oz) [cal/oz 170.” . 1 oz) [cal/oz 183. total 155] Dinner • • • • • • Whole grain pasta (2 oz. total 170] Eggplant sauce (1 c. total 200] (see recipe) Cottage cheese (½ c. endive.075 Breakfast: • • • • Snack • Lunch • • • • • • • • Snack • Whole almonds (20 nuts. total 125] Dark chocolate 70% cacao (1 oz. total 95] Low-fat yogurt (1 c.8 oz) [cal/oz 100. 2 oz) [cal/oz 85.used berries.com .DAY 6 . total 14] (Spinach. 2 oz) [cal/oz 74. 2 oz) [cal/oz 7. total 167] Whole grain bread (2slice. arugala.5 oz) [cal/oz 14. peach. 2. 1 oz) [cal/oz 79. total 170] © 2009 Mediterraneanbook. 2.total calories 2. total 100] Salad made of: Dark greens (2 c. not replace. the relationship that exists between a patient/site visitor and his/her physician. 4 oz) [cal/oz 20. total 183] Flavored olive oil (1 T. total 80] Topped with fruit (1/4 c.3 oz) [cal/oz 16.

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

5 c. not replace.007 Breakfast: • • Snack • Lunch • Snack • Whole grain nut bread (thick slice.5 oz) [cal/oz 248. 4 oz) cal/oz 25. total 200] Fruit smoothie (1.2. cauliflower. 12 fl oz) [cal/oz 16. 5 oz) [cal/oz 25. 2 oz) [cal/oz 75.800 . total 200] (1 c yogurt blended with mango or persimmon) Dinner • Baked potato (1 large. total 430] (see recipe) Nutty granola bar (1 medium bar. 1. asparagus. etc) Flavored olive oil (1 T.DAY 7 . total 150] Shrimp & marinated vegetable salad (1 serving. yellow squash. 8 oz) [cal/oz 6. total 150] Blueberry muffin (1 medium. 2 oz) [cal/oz 25. total 54] © 2009 Mediterraneanbook. total 120] Cheese (1 inch cube. mushrooms. total 278] toppings of: o o o • Steamed vegetables(8 oz. 10 oz) [cal/oz 28. 1 oz) [cal/oz 100. 0. the relationship that exists between a patient/site visitor and his/her physician.total calories 1. total 50] (broccoli. green beans. 2 oz) [cal/oz 100.5 oz) [cal/oz 100.” .com . 6 oz) [cal/oz 9. zucchini. total 125] fruit salad: o o o Banana (1 medium.“The information provided here is designed to support. total 50] Strawberries (5 large. total 100 Kiwi (1 fruit. total 100] Red wine (5 oz. 6 oz) [cal/oz 72.

B vitamins.“The information provided here is designed to support.calcium. the relationship that exists between a patient/site visitor and his/her physician. not replace. start to table 6 hours Directions Boil shrimp as per package directions. resveratrol. Cover and refrigerate several hours or overnight.protein.vitamin C. A.vitamins. fiber Cheese . protein Yellow fruits .protein. protein Yogurt .vitamins.monounsaturated fat. calcium Olive oil . Combine rest of ingredients and toss gently to coat thoroughly. may aid in colon cancer prevention Tomatoes . place lettuce on plate and arrange shrimp and drained vegetables as desired.com .high fiber.” . anti-oxidants Banana . anti-oxidants Shrimp . Drain vegetables. minerals. anti-oxidants Nuts .vitamins C. To serve.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. Strawberry.fiber. Drizzle shrimp with reserved marinate to taste. omega-3 Vegetables . 5 servings of 430 calories each. electrolytes Kiwi.anti-oxidants. drain and chill. fiber. reserving marinade. minerals. Day 7 Nutritional benefits: • • • • • • • • • • • • Whole grains. 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.potassium.Tomatoes . anit-oxidants Red wine . heart health © 2009 Mediterraneanbook. low calorie. protein.

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

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

Here is a video that explains how to use this tool: http://www.“The information provided here is designed to support.” .com/watch?v=iMsc1kFxVXo © 2009 Mediterraneanbook.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.youtube. the relationship that exists between a patient/site visitor and his/her physician. not replace.com .

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

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