The Mediterranean Diet Menu... Made Easy
By Dietitian, Juliette Kellow BSc RD
- Swap your regular cooking oil for olive oil – but transfer
it to a spray container so that you can control the amount you
use. Don’t be fooled into thinking that ‘light’ or ‘extra
light’ olive oil are lower in calories though. The term
‘light’ simply describes the blends of olive oil used.
- Swap steamed veggies for roasted vegetables from time to
time – simply put chopped courgette, aubergine, peppers, red
onions and cherry tomatoes in a roasting tin. Brush with a
little olive oil, sprinkle with chopped fresh basil and black
pepper and roast in a hot oven until cooked. Then serve with
crusty wholegrain bread or pasta.
- If you can’t resist finishing off a bottle of red wine
once it’s open, buy a box. That way you can have just one
small glass a night – without feeling you have to finish off
- Opt for wholegrain pasta and brown rice – but don’t add
salt to the water when you cook them.
- Make your own pasta sauces rather than relying on
ready-made ones. Simply fry a chopped red onion and clove of
crushed garlic in a little olive oil. When brown, add a can of
chopped tomatoes, a little tomato puree, fresh basil and black
pepper. Simmer until the sauce has thickened, then serve with
- Start every meal with a bowl of salad – but don’t just
stick to lettuce, tomatoes and cucumber. Add peppers, red
onions, grated carrot, celery, rocket, fresh herbs, small
amounts of avocado, mangetout and baby spinach. Sprinkle with
balsamic vinegar rather than olive oil to keep calories down.
- For a tasty snack serve raw vegetables with homemade
tzatziki – simply mix a pot of low-fat natural yogurt with
garlic, lemon juice, black pepper and grated cucumber.
- Don’t add butter to bread – instead mix a little olive oil
with balsamic vinegar and use as a dip.
- Make it your mission to eat five servings of fruit and veg
every day – try serving chopped fresh fruit with low-fat
natural yogurt and a drizzle of honey for breakfast or desert.
- Use a little less meat in dishes like stews, soups and
casseroles and add beans and lots of extra veggies to make it
- Eat oily fish once a week – swap canned tuna for grilled
fresh tuna, lunch on sardines with toast or serve salmon for
- Ditch the salt pot and instead flavour food with garlic,
fresh herbs, red wine and black pepper.
- Swap crisps, biscuits and cakes for a handful of unsalted
nuts or seeds when you want a snack.
- For recipe ideas, check out our healthy Greek recipes.
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