Weeknight Dinner Meal Plan: Eating healthy with March Mediterranean Diet Dinners. Packed with vegetables, lean protein, and Mediterranean flavors. It’s going to be a delicious week!
What’s the Mediterranean diet?
The Mediterranean diet is one of the healthiest and best in the world.
What exactly is the Mediterranean diet? While not considered a strict diet, it is a simple lifestyle of eating healthy grains, ample fruits, and vegetables with lean protein.
It is derived from the food habits of those living in the countries that border the Mediterranean Sea, mostly Italy and Greece.
The Mayo Clinic defines the Mediterranean diet as:
- Daily consumption of vegetables, fruits, whole grains, and healthy fats (like olive oil)
- Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
- Moderate portions of dairy products
- Limited intake of red meat
The Mediterranean diet is about more than food. If you’re familiar with the Blue Zone books, you know that diet is only one part of a healthy life. Lifestyle plays a big part too.
While studying the lifestyles and longevity of Mediterranean communities, researchers have found these behaviors contribute to a long and healthy life.
- Stay active and exercise regularly.
- Avoid smoking.
- Reduce the amount of stress in your lifestyle.
- Actively participate in community: be invested and engaged in the people around you!
Mediterranean Foods to Eat More of.
Foods that are Mediterranean diet-friendly, and trim the waistline:
- Beans and lentils: Fiber-packed legumes, especially chickpeas, are a frequent flier in this healthy diet.
- Whole grains: Oatmeal, quinoa, brown rice and whole-wheat pasta and breads are high in fiber and far more nutritious than their refined-grain counterparts.
- Nuts and seeds: All varieties of nuts and seeds are an easy and delicious feature in the Mediterranean diet.
- Fish: Seafood, especially fatty fish like salmon, anchovies and sardines, packs in the protein and heath benefits.
- Healthy fats: Unsaturated fats like olive oil, avocado and olives add flavor and help fight inflammation.
Have a wonderful week!
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March Mediterranean Diet Dinners: What to Cook (Mar 1)
Monday: Spinach Mushroom Frittata with Avocado Salad
Tuesday: Quick and Easy Salmon Burgers
Wednesday: Moroccan Chicken Tagine with Apricots & Olives
Thursday: Slow Cooker Longevity Ikarian Stew
Friday: Baked Sesame-Ginger Salmon in Parchment
Treat: Low Fat Apple Cake
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