"Live longer with the Med diet"

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Rich in flavour & heart healthy

 

How will the Mediterranean diet work for you?

The Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea. It includes lots of vegetables, legumes, wholegrains, fruits, nuts, seeds and olive oil, as well as plenty of fish, poultry and small amounts of red meat.

The food is fresh, unprocessed and unrefined and low in saturated and trans fats. You can even enjoy an occasional glass of red wine with dinner!

This plan is only available as a recipe-based or combination plan to better follow the principles of the Mediterranean diet.

Why the Mediterranean diet?

  • Rich in fresh fruit and veg
  • Plenty of fish and healthy fats
  • A lower intake of red meat
  • Improve cholesterol

  • Breakfast

    Apple muesli

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    Info

  • Lunch

    Minted potato and pea soup with rice cakes

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    Info

  • Dinner

    Salad with prawns and pine nuts

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    Info

  • Snack

    Rye crispbread with cottage cheese and ham

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    Info
  • Calories
  • 425
  • Protein
  • 10g
  • Carbs
  • 82g
  • Fat
  • 6g

Breakfast

Apple muesli

  • Mix 50g of porridge oats with 100ml of semi-skimmed milk 1 grated apple, 4 dried apricots and mix together in a bowl
  • If possible, leave in the fridge overnight although this is not necessary if you don't have time
  • Serve with 1 banana
  • Calories
  • 445
  • Protein
  • 13g
  • Carbs
  • 59g
  • Fat
  • 18g

Lunch

Minted potato and pea soup with rice cakes

  • 1 serving of minted pea soup (see recipe below)
  • 2 rice cakes spread with 2 tsps of reduced fat olive spread
  • 100g of grapes

Did you know? All types of olive oil provide monounsaturated fat — a type of fat that can help reduce cholesterol levels. "Extra-virgin" and "virgin" olive oils are the least processed forms!

Recipe

Ingredients

  • 2 tsp of olive oil
  • 50g of onion, chopped
  • 125g of peas
  • 2 small new potatoes
  • 1/2 pint of vegetable stock
  • 1 tbsp of chopped fresh mint

Method

  1. Heat the oil and cook the onion gently until softened
  2. Add the frozen peas and diced potatoes, cover and allow to sweat for 5 minutes, stirring occasionally
  3. Add the stock, bring to a boil and simmer for 10 minutes
  4. Add the mint and blend with a hand-held immersion blender or in a food processor

  • Calories
  • 440
  • Protein
  • 32g
  • Carbs
  • 50g
  • Fat
  • 13g

Dinner

Salad with prawns and pine nuts

  • 1 serving of Salad with prawns and pine nuts (see recipe below)
  • 1 slice of ciabatta (50g)
  • 1 apple
  • 50g of cherries

Recipe

Ingredients

  • 75g of green beans
  • 100g of cooked prawns
  • 3 tsp of low fat salad dressing
  • 2 tsp of pine nuts
  • 1 serving of mixed salad leaves
  • 4 cherry tomatoes

Method

  1. Blanch the green beans in boiling water for 2-3 minutes; drain and refresh until cold water
  2. Heat a non-stick pan and add the pine nuts. Continue to cook gently until the pine nuts are golden and aromatic
  3. Mix the green beans with all other ingredients, topping with the toasted pine nuts

  • Calories
  • 150
  • Protein
  • 17g
  • Carbs
  • 17g
  • Fat
  • 2g

Snack

Rye crispbread with cottage cheese and ham

  • 2 rye crispbreads spread with 2 tbsp of low fat cottage cheese
  • Topped with 1 slice of ham (25g or 1oz)