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Mediterranean diet

Rich in flavour and heart healthy

What is the Mediterranean diet plan?

Bursting with fresh ingredients and delicious recipes that are packed with healthy fats and antioxidants, this diet includes meals and foods traditionally found in Mediterranean countries. The Mediterranean diet can help lower cholesterol levels and improve your heart health.

Is the Mediterranean diet plan for you?

Do you love tasty and filling meals that avoid the stodge and are bursting with flavour? If so this diet will provide you with inspiring recipes so you can dine and diet Mediterranean style.

How will the Mediterranean diet plan work for you?

  • 1Boost fruit and vegetable intake
  • 2Replace processed foods with fresh ingredients
  • 3Improve cholesterol levels
  • 4Increase intake of healthy fats from healthy sources like fish, nuts and olive oil
Tesco Diets mediterranean diet plan for weight loss and improved health

Start the Mediterranean diet plan or Find your perfect diet plan

A taster of what your Mediterranean diet could look like

  • Breakfast
  • Lunch
  • Dinner
  • Snack
If you love to cook
Apple muesli
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
  • Cals
    465
  • Protein
    17g
  • Carbs
    64g
  • Fat
    17g
Minted potato and pea soup with rice cakes
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

  • 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
  • Cals
    425
  • Protein
    26g
  • Carbs
    35g
  • Fat
    21g
Salad with prawns and pine nuts
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
  • Cals
    420
  • Protein
    30g
  • Carbs
    50g
  • Fat
    15g
Rye crispbread with cottage cheese and ham
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)
  • Cals
    145
  • Protein
    8g
  • Carbs
    25g
  • Fat
    2g
If you want simple meals
Greek yoghurt with nuts, fruit and toast
Greek yoghurt with nuts, fruit and toast
  • 100ml of Greek Style Natural Yogurt mixed with 25g of mixed nuts and 125g of grapes
  • 1 slice of wholegrain bread spread with 1 tsp of honey
  • Cals
    450
  • Protein
    22g
  • Carbs
    74g
  • Fat
    9g
Hummus and cheese pitta
Hummus and cheese pitta
  • Toast 1 wholegrain pitta bread
  • Fill with 38g of low fat cheese, 2 tbsp of reduced fat hummus, cucumber slices and mixed salad leaves
  • Cals
    445
  • Protein
    30g
  • Carbs
    55g
  • Fat
    14g
Wholewheat pasta with salmon and herbs
Wholewheat pasta with salmon and herbs
  • 1 serving of Wholewheat pasta with salmon and herbs (see recipe)
  • 1 tsp of sesame seeds
  • 1 orange

  • Recipe Ingredients
  • 60g of wholewheat pasta
  • 100g of fresh salmon
  • 1 tsp of lemon juice
  • ½ tsp of peppercorns
  • ½ tbsp of fresh chives, chopped
  • ½ tbsp of fresh basil leaves
  • 1 tsp of olive oil
  • 1 tbsp of low fat plain yoghurt
  • 80g of mange tout
  • Cals
    425
  • Protein
    32g
  • Carbs
    55g
  • Fat
    8g
Rainbow fruit salad
Rainbow fruit salad
  • Prepare 125g of melon, 100g of strawberries, 1 peach, 75g of blueberries and 1 kiwi fruit and mix together well.
  • Either serve immediately or refrigerate until serving.
  • Cals
    150
  • Protein
    5g
  • Carbs
    21g
  • Fat
    6g

How to make the Mediterranean diet even more perfect for you

Medical & dietary requirements

You can customise your Mediterranean diet plan using any of the options below.

  • Low Cholesterol
  • Low Sugar
  • Low Salt
  • Dairy Free
  • Fibre Plus
  • Heart Disease
  • Blood Pressure

Food Exclusions

Make your diet work for you by embracing the foods you love and removing the foods you don't like.

  • Milk
  • Soya
  • Pork
  • Shellfish
  • Eggs
  • Dairy
  • Fish
  • Many other exclusion options...
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