"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

    Greek yoghurt with nuts, fruit and toast

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    Info

  • Lunch

    Hummus and Cheese pitta

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    Info

  • Dinner

    Wholewheat pasta with salmon and herbs

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    Info

  • Snack

    Rainbow Fruit Salad

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    Info
  • Calories
  • 455
  • Protein
  • 15g
  • Carbs
  • 47g
  • Fat
  • 24g

Breakfast

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
  • Calories
  • 405
  • Protein
  • 25g
  • Carbs
  • 50g
  • Fat
  • 12g

Lunch

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
  • Calories
  • 425
  • Protein
  • 30g
  • Carbs
  • 35g
  • Fat
  • 20g

Dinner

Wholewheat pasta with salmon and herbs

  • 1 serving of Wholewheat pasta with salmon and herbs (see recipe)
  • 1 tsp of sesame seeds
  • 1 orange

Did you know? Stay heart healthy on this plan by eating plenty of fresh fish particularly the oily kind such as salmon

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

Method

  1. Cook the pasta following package directions, omitting any added fat or salt.
  2. Crush the peppercorns with the back of a spoon and add to the lemon juice. Toss the salmon in this mixture and cook with the mange tout in the olive oil.
  3. Spoon over the yoghurt and add the freshly chopped herbs. Serve over pasta.

  • Calories
  • 155
  • Protein
  • 3g
  • Carbs
  • 37g
  • Fat
  • 1g

Snack

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.