You’ve probably heard about the enormous benefits of the Mediterranean diet, but you know what you could include in the daily menu? Here we give two examples or models that can follow.

Menu No. 1

Breakfast
200 grams of fruit or a cup of juice
60 grams of cereal or bread
1 glass of skim milk or 150 grams of panela cheese, turkey or ham

Lunch
40 grams of stewed lentils, or potatoes, or macaroni with tomato
150 grams of baked or broiled fish
100 grams of lettuce or peas
130 grams of fruit

Dinner
100 grams of potatoes or noodle soup, or pasta
40 grams of cottage cheese or 1 egg white
120 grams of meat roasted or grilled chicken
300 grams of boiled spinach or beets, or carrots
150 grams of fruit

Menu No. 2

Breakfast
1 cup orange juice natural
2 slices multigrain bread with olive oil
3 / 4 cup nonfat yogurt natural
1 cup water

Lunch
A steamed fish fillet, cooked with natural herbs
1 cup chickpeas arranged with tomato and olive oil
A salad of romaine lettuce, tomato, cucumber, olives and mushrooms with vinaigrette based on olive oil, balsamic vinegar and garlic.
1 cup diced cantaloupe with 1 teaspoon honey and 1 tablespoon chopped almonds
1 cup water.

Dinner
1 cup zucchini and eggplant sauteed in olive oil
1 1 / 2 cups of pasta with broccoli, mushrooms and chicken
1 cup red wine
1 cup water
1 tangerine

Recommendations:

- The food is accompanied by two teaspoons of olive oil and a glass of red wine.
- We recommend the consumption of oily fish, lean red meat and white.
- You can use spices such as parsley, garlic and pepper.
- As a snack you can eat fresh fruit, dried fruit or graham crackers.