The Mediterranean Diet traditionally incorporates foods from regions surrounding the area. Some of those places are Greece, Turkey, Italy, France, and others. As for a dairy free diet or reduced dairy diet, one must not consume products like milk, cheese, or yogurt. Many use rice or soy as a substitution, but there are other options such as almond milk, multi-grain milk, or oat milk. Fruit purees and juices can also be used in place of dairy especially in cooking and baking.
When combining a Mediterranean and dairy free diet plan, the result is a healthier heart, body, and brain. Below is a sample of a daily menu that includes breakfast, lunch, dinner, and snack. To aid in proper digestion it is important that no meals should be eaten within three hours of bedtime.
Breakfast
There are many options for breakfast, and with it being the most important meal of the day it should sustain and provide lots of energy. Coffee, tea, or orange juice with a fruit scone or omelet with herbs will get any day moving forward. Below is a recipe for a fruit smoothie with flaxseed oil that will provide plenty of vitamins and nutrients for a breakfast on the go.
Fruit Smoothie
1/2 banana
1 c. juice-grape or apple
2 ice cubes
1 Tbsp. soy yogurt-vanilla
1 Tbsp. flax seed oil
In a blender mix all ingredients for a breakfast drink or late afternoon snack.
Lunch
Sometimes lunch can be hard to make nutritious, especially for those that are always busy. However, with a little prep time and a few ingredients, lunch will be energizing and help one finish out their day. Hummus dip with fresh vegetables and pita chips along with a bottle of water is a great choice. Below is an easy recipe for this delicious Greek dip.
Hummus
1 can of garbanzo beans-rinsed and drained
1 garlic cloves-crushed
1/4 c. sesame seed paste(Tahini)
1/4 c. water
1/2 Tbsp. lemon juice-fresh
1 Tbsp. olive oil
1/4 tsp. salt
1/4 tsp. pepper
In a food processor blend beans and garlic. Next add remaining ingredients and blend until smooth. Serve with fresh vegetables and pita chips.
Dinner
Ending the day on a well balanced meal is important because it needs to feed the body and restore the mind while one is sleeping. In the Mediterranean diet, fish is eaten often and not just for dinner. The below recipe serves four, but it can also be eaten for breakfast in an omelet or quick breakfast sandwich on wheat bread.
Baked Salmon with Black Bean Mango Salsa
1/4 c. onions-chopped
1/2 c. mangoes-diced
1/2 c. pineapple-diced
1 Tbsp. pimientos-chopped
1/2 c. canned black beans
1 Tbsp. lime or lemon juice
1 Tbsp. olive oil
4 fillets of Salmon
Preheat oven to 350 F and bake salmon for 15 to 20 minutes in a lightly oiled dish. Next combine all other ingredients together. Serve salmon with heaping spoonfuls of salsa and an extra drizzle of lemon juice for a bright flavor.
I want to loose weight eating the Mediterranean diet… BUT there seems to be to many calories to loose weight.I can not exercise very long and I sit a lot during the day .So how can I do this and get menus to do it with ….Help
In reading the first sentence in your second introductory paragraph and the first heading in Related Posts there appears to be “contradictions ” relating to the health benefits of dairy products if included in an individuals diet. Am I in error? Thank you
Thank you for posting weekly advice and recipes for breakfast, lunch, and dinner.
When one is new to the Mediterranean Diet, sometimes it is hard to put recipes together, but this weekly note from you makes it so much easier, and knowing that someone is there writing to you, is a good reminder to keep on track, eating the proper way.
Looking forward to trying new recipes/foods.
@George
Not George, this menu is targeted to people who need to “drastically” reduce their fat / cholesterol for heart benefits.
Normally people should eat dairy product to get vitamins, calcium and proteins.