The 14 Day Mediterranean Diet Cookbook: The Complete Mediterranean Diet For Beginners (2016)

Chapter 2. Food List For The 14-Day Meal Plan

If you are going to try out the Mediterranean diet for two weeks, you might as well organize your shopping list. In this chapter, we have included a number of recommendations regarding each food category. In this way, it will be easier to organize your shopping list and start your Mediterranean food adventure.

Fruits

Apples are highly recommended, as they contain healthy antioxidants and they are rich in fiber. Avocado is widely used, being a good source of fats and vitamin E. Bananas can lower your blood pressure, plus they are rich in fiber and potassium. Blueberries are best purchased when in season, being recommended for their antioxidant properties. Other fruits that are part of the Mediterranean diet: cantaloupe, cherries, grapes, kiwi, citrus fruits, peaches, pears, pineapple, pomegranate, strawberries and watermelon.

Dried fruits

Dried fruits are often part of the Mediterranean diet but they are consumed in moderation, as they have a high caloric content. All of them are rich in fiber and they have antioxidant properties. Among the recommended choices, there are: apples, apricots, dates, figs, prunes and raisins. Dried figs are also rich in calcium and they can lower the blood pressure. Raisins can substitute sugar and they are rich in iron.

Grains

The consumption of barley boosts the metabolism and lowers the cholesterol level. Brown rice is recommended, as it has anti-inflammatory properties and it is rich in fiber. Oatmeal is the perfect choice for breakfast, being rich in calcium and stimulating the metabolism. Quinoa is a rich protein source, plus it has antioxidant properties. Other recommended grains include: buckwheat, bulgur, couscous, millet, muesli and spelt. Pasta can also be consumed, as long as it is“al dente”.

Seafood

Seafood is often included in the Mediterranean diet, being consumed fresh. This is a rich source in healthy omega-3 fatty acids, plus it delivers many vitamins and minerals. Because of these positive properties, they can be used to fight chronic disease. Among the most recommended seafood, you can find: salmon, shrimp, cod, scallops, clams, tuna and crab.

Healthy oils and fats

Many of the salads and dishes that are prepared as part of this diet are made with healthy oils, delivering a good source of fats. If you want to ensure that their quality remains the same, you should consider storing them in a cool place. Among the recommended oils, there are: extra-virgin olive oil, avocado oil, canola oil and grape seed oil.

Herbs and spices

In many Mediterranean dishes, the herbs and spices are used instead of salt, in order to add flavor and taste. Another advantage of using herbs and spices is that you do not require additional fat for the respective dish. Among the recommended herbs and spices, there are: garlic, basil, cilantro, parsley, mint, cumin, coriander and oregano.

Beans

The Mediterranean diet has numerous recipes with beans, as these deliver a good source of proteins and fiber. It is recommended that beans replace your red meat meal, at least once per week. Among the indicated beans, there are: chickpeas, hummus, white beans, black beans, pinto beans and lentils.

Dairy products

Dairy products are recommended to be consumed in moderate quantities, as they have a high caloric intake. Among the indicated products to be added to the diet, there are: low-fat milk, yoghurt, cheese of various sorts and eggs.

Nuts and seeds

Different nuts and seeds are included in Mediterranean dishes, whether we are talking about main courses or desserts. They deliver a good source of protein, fiber and healthy fats. However, they should be consumed in moderate quantities, due to the high caloric intake. Among the recommended nuts and seeds, there are: walnuts, almonds, peanuts, pine nuts, cashews, sunflower seeds and flax.

Vegetables

Fresh veggies are found in the majority of the Mediterranean dishes, helping one to keep the weight under control. Moreover, they represent a good source of vitamins and minerals. Among the recommended vegetables, there are: tomatoes (fresh, canned and sauce), broccoli, spinach, bell peppers (red, green), mushrooms, green beans, eggplant, zucchini, squash, olives, onions and peas.

These are the basic foods that you need for the 14-day Mediterranean diet adventure. In the chapters that follow, you will discover a number of recipes recommended for the three main meals of the day. Each of these recipes is presented with the total time, number of servings and ingredients, so that you are prepared. Enjoy making them and do not hesitate to share your cooking adventure with friends and family, because this is what life is all about!