Sample Mediterranean Diet Plan

We defined the healthy Mediterranean diet the other day, and now we’d like to help out those who are still curious about Mediterranean eating and/or the Slimmer plan, those who need a weight loss plan that works, and those who just want to start eating healthy.

With that goal in mind, we’re providing a sample Mediterranean diet plan to give you a taste of how delicious Mediterranean recipes can be. You will also discover that you don’t have to go hungry while you’re losing weight and getting healthy.

Once you’ve seen all this first hand, you’ll be eager to try the full Slimmer plan and continue your new healthy and happy lifestyle. And for those desperate to lose pounds, take delight in the fact that you’ll lose 10 percent of your body weight in the first month. You can pick up a copy of Slimmer here, at your local bookstore, or for $2.99 in ebook format. At that price, what have you got to lose?

 

BREAKFAST:

1 large orange, 2 medium kiwi, or 3 bite-size prunes

1/4 cup whole grain or bran cereal

3/4 cup reduced fat (1%) milk

1 slice whole wheat / whole grain bread, toasted (if desired) with

2 tsp fruit jam or honey

Coffee or tea (green or herbal)

 

MID-MORNING SNACK :

Low-fat fruit-flavored yogurt (6 oz)

 

LUNCH :

Slimmer Greek Salad Pizza (see below for recipe)

 

Large tossed salad

 

MID-AFTERNOON SNACK :

Two fruit selections of choice

 

DINNER :

Spaghetti Bolognese (see below for recipe)

 

Large tossed salad

 

BEDTIME SNACK :

6 oz reduced fat (1%) milk or yogurt

 

+ One Happy Moment (ideas here) during the day

 

Slimmer Spaghetti Bolognese 

(recipe from Slimmer: The New Mediterranean Way to Lose Weight by Harry Papas. To buy the book click here)

 

1 teaspoon olive oil

1 small onion, finely chopped

1/4 cup finely chopped green bell pepper

1/2 cup thinly sliced white mushrooms

4 oz lean ground beef

salt and pepper to taste

2 Tablespoons dry white wine

One 8 ounce can tomato sauce

1 teaspoon tomato paste

1 small cinnamon stick (optional)

A pinch of ground allspice (optional)

0 to 2/3 cup water depending on how thick you want the sauce to be (also, if you use more water you may want to cook it down some)

1/2 teaspoon finely chopped parsley leaves

1 Tablespoon non-fat Greek yogurt

2 oz. spaghetti, cooked according to package instructions

1 Tablespoon grated Parmesan cheese to serve

1. Heat the oil in a large nonstick pan over medium-high heat, add the onion, green pepper , mushrooms, and beef, season with salt and pepper, and cook, using a fork to break up the meat, until the beef is browned and the vegetables are softened, 6 to 8 minutes.  Add the wine and cook a further minute.

2. Stir in the tomato sauce and paste and add the cinnamon and allspice if desired.  Cook the mixture while stirring for an additional minute.  Pour in the water, bring to a simmer, cover, and cook over low heat until the mixture is thick and well blended, 10 to 12 minutes.  Add the parsley and yogurt. Stir well to combine, and cook 2 minutes more.  Add the cooked spaghetti to the pan, toss well to coat and heat through.  Serve topped with the Parmesan.

Makes 1 serving.

 

Slimmer Greek Salad Pizza 

(recipe from Slimmer: The New Mediterranean Way to Lose Weight by Harry Papas. To buy the book click here)

 

1 individual pre-baked pizza crust or 1 whole wheat pita
Marinara sauce, about 1-2 Tablespoons (for homemade, see below)
1 cup Mediterranean greens such as arugula, escarole, romaine or radicchio
4 or 5 cherry or grape tomatoes
2 Tablespoons sliced cucumber
2 Tablespoons sliced green bell pepper
1 Tablespoons shaved red onion
2 or 3 Kalamata olives
1 ounce crumbled feta cheese

Method 1
1. Preheat the oven according to pizza crust directions. Place the crust on a baking sheet and spread the sauce over. Chop the olives and sprinkle them with the crumbled feta over the sauce.
2. Bake according to package instructions until the cheese melts and the pizza is well heated and crisp on the edges, about 12 minutes. Remove from the oven and transfer to a serving dish.
3. Toss the salad with the dressing in a medium bowl and pile on top of the cooked pizza.  Serve immediately.

 

Method 2 (if you like warm salad)
1. Preheat oven to 350 degrees farenheit.
2. Spread marinara sauce over pita bread or pizza crust.
3. Pile all ingredients on top.
4. Bake for about 12 minutes.

 

Makes 1 serving

 

Marinara Sauce (Homemade) 

2 cups chopped fresh or canned tomatoes
1 Tablespoon tomato paste
1 Tablespooon olive oil
2 teaspoons balsamic vinegar
1 small garlic clove, minced
Salt and freshly ground pepper to taste
1 teaspoon dried basil
1 teaspoon dried oregano

1. Combine all the ingredients except the herbs in a medium saucepan. Bring to a simmer over medium heat, stirring often.
2. Reduce the heat to low and cook, stirring occasionally, 10 to 12 minutes.  Add the herbs and cook a further 3 to 5 minutes. Taste for seasoning and set aside to cool slightly.
3. Blend on low in a blender or food processor or with a handheld blender just until smooth. The sauce can be frozen in a tightly sealed container for up to 3 months.

Makes about 1 1/2 cups.