How The MEDITERRANEAN DIET Can Help Lower Your Risk Of Depression

BY ELEMENTAL

The Mediterranean diet really is that girl and has been linked to a long list of health benefits. Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

WHY?

The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Some research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard Westernized diet.

HOW?

Below is a sample menu for 1 week of meals (with recipes) on the Mediterranean diet. Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.

Monday

Breakfast: Greek yogurt with strawberries and chia seeds
Lunch: a whole grain sandwich with hummus and vegetables
Dinner: a tuna salad with greens and olive oil, as well as a fruit salad

Tuesday

Breakfast: oatmeal with blueberries
Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese

Wednesday

Breakfast: an omelette with mushrooms, tomatoes, and onions
Lunch: a whole grain sandwich with cheese and fresh vegetables
Dinner: Mediterranean lasagne

Thursday

Breakfast: yogurt with sliced fruit and nuts
Lunch: a quinoa salad with chickpeas
Dinner: broiled salmon with brown rice and vegetables

Friday

Breakfast: eggs and sautéed vegetables with whole wheat toast
Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
Dinner: grilled lamb with salad and baked potato

Saturday

Breakfast: oatmeal with nuts and raisins or apple slices
Lunch: lentil salad with feta, tomatoes, cucumbers, and olives
Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives

Sunday

Breakfast: an omelette with veggies and olives
Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit

There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels. But, it is essential to consume all food in moderation.

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