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The Mediterranean diet has three meals a week, easy to master the dietary principles!

地中海飲食

       The Mediterranean diet has been selected as the best diet by "U.S. News & World Report" for the past five years, followed by the DASH diet, flexitarian diet, Maddie diet and the Mayo Clinic diet. So what is the Mediterranean diet? How to master the principles of diet? This article will introduce you in detail, and also provide a list of Mediterranean diet menus for you to choose from!

Definition of the Mediterranean diet: mainly intake of olive oil, nuts, vegetables, fish, shellfish and shrimps, etc.

       mediterranean dietIt is derived from the eating habits of countries along the Mediterranean Sea, including Spain, Italy, Portugal, Greece and so on. mainbyConsume olive oil, nuts, fruits and vegetables, and fish, shellfish and shrimps as the focus of diet, so the dinner plate will present colorful colors visually. Therefore, the diet style reduces the intake of red meat, processed foods and foods high in saturated fatty acids, high salt, and high sugar, so it is also called a subtractive diet. The reason why the Mediterranean diet is popular is that this diet will reduce the intake of bad cholesterol and increase the intake of good cholesterol. However, because each person's physical condition is different, it is recommended to consult a professional nutritionist before adopting this diet. .

The Mediterranean diet needs to master five concepts

"High fiber, high calcium, antioxidant" is the main dietary principle, so how to master it?

  1. Eat fresh fruits and vegetables, grains, and nuts every day
  2. Good Cholesterol with Olive Oil
  3. Amount of fish per week
  4. Use Fresh Herbs Instead of Salt
  5. Reduce red meat and delicate dessert snacks

Mediterranean diet bento menu planning, choose a week's menu from here!

Three meals

Picture

Description

Breakfast: soy milk

豆漿

The recommended ratio of selected soybeans to water is 1:10, which can be adjusted according to personal taste.

  1. Wash the soybeans and soak them in water for 6 hours, then drain the water with a sieve and wash them again
  2. Pour the swelled soybeans and water into the juicer and grind them into a dense shape
  3. Slowly cook the dense soybean juice
  4. Repeatedly sieve the bean juice and filter the bean dregs
  5. Add the amount of sugar according to your preference to complete fresh soy milk

Breakfast: Spinach Omelettes

菠菜歐姆蛋

  1. Add olive oil to pan
  2. After the oil reaches the temperature, add the washed spinach and diced sweet peppers, stir-fry until cooked and put it on a plate for later use
  3. Add the appropriate amount of olive oil again, and pour the egg mixture into the hot pan
  4. Then pour the fried ingredients on the egg skin, and fold the upper and lower egg skins inwards
  5. Complete delicious and delicious spinach omelette

Lunch: Golden Quinoa Edamame

黃金藜麥毛豆 (全素)

Strictly select red and white quinoa, which are known as superfoods in Europe and America, and domestic non-GMO edamame, rich in plant protein, vitamins and dietary fiber, plus diced red pepper, diced yellow pepper, and corn kernels to increase visual enjoyment. Seasoned with Italian extra virgin olive oil and black pepper, the taste is light and fragrant, suitable for fitness, dieters, and vegetarians.

 

  1. take out Lanyan Gold Quinoa Edamame Freezer Packs
  2. Thaw and serve immediately, or microwave
  3. You can add American lettuce and vegetarian chicken shreds to make salad

Lunch: Mediterranean Quinoa with Chickpeas

地中海藜麥鷹嘴豆(植物五辛素/奶素)

Red and white quinoa and chickpeas are selected as popular healthy ingredients with high nutritional value. Served with plump and bright green edamame, North African millet, and diced red pepper, seasoned with Italian extra virgin olive oil and Italian spices, it perfectly presents the Mediterranean flavor.

 

  1. take out Lanyan Mediterranean Quinoa Chickpea Freezer Packets
  2. Thaw and serve immediately, or microwave
  3. You can add lettuce or romaine for more delicious taste

Dinner: Golden Youxian Lightly Picked Cauliflower Rice

黃金優纖輕采花椰米（蛋素）

Specially selected fresh and refreshing white cauliflower rice, carefully selected high-quality non-GMO edamame and corn kernels, stir-fried eggs with sesame oil to create a Taiwanese flavor, with a mellow aroma and a good taste that is not greasy.

 

  1. take out Lanyang Gold Premium Slim Lightly Picked Cauliflower Rice Frozen Pack
  2. No need to thaw or unpack, heat in boiling water for four minutes
  3. Or without thawing, after unpacking the product, pour it into a microwaveable container and microwave for 3 minutes

Dinner: Seared Salmon

鮭魚

  1. Salmon marinated in black pepper, herbs, olive oil
  2. Heat the salmon in a pan with a little olive oil and fry on both sides until golden brown
  3. Then cut the bell pepper, green cauliflower and zucchini into pieces, add them to the pot and stir fry
  4. finish cooking

 

You don't need to wait long to enjoy Mediterranean cuisine, Lanyang Food will serve you in five minutes!

Since its founding in 1984Committed to the research and development of healthy dishes, no artificial flavors, colors, monosodium glutamate, or preservatives are added, and natural ingredients are used to launch dishes with complete colors, flavors, and flavors. The above three frozen packaged products, Golden Premium Slim Lightly Picked Cauliflower Rice, Mediterranean Quinoa Chickpea, and Golden Quinoa Edamame are all products with simple ingredients and low carbohydrates. They can be eaten within five minutes after thawing or reheating, which is very suitable for low-fat food. people on a carbon diet.

 

For more series of products, please refer to:Quinoa Salad,Cauliflower Rice Series

Further reading : How to enjoy the Mediterranean diet? Three delicious dishes recommended to all.

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