Hi Everyone,

I decided to post a typical day on the Mediterranean diet to show how I am progressing and give an idea of what it involves. So far I have been enjoying the Mediterranean diet as it isn’t too restrictive, like previous diets I have tried in the past. It is more of a healthy lifestyle plan than a diet but you lose around 2 pounds a week on average and that is what is considered ‘healthy weight loss’. It is more sustainable than most quick-fix diets and it allows you to eat regular meals and even have a glass of wine with dinner, so for me that is working well. I do love my food and wine!

Living in France I am lucky to have access to the best of produce and there is a huge choice range. However, I understand that some people may not have access to organic and locally sourced products so I will be giving some pointers as to what you can substitute those with. I have been walking for 30mins a day and I really feel revitalised after that walk daily. If it rains then I will do some at-home stretching and cardio so that is really giving me a boost mentally and physically. Altogether I feel much healthier and in better spirits!

I love that I can sit and enjoy a meal with my family without the calorie counting and discipline that normally goes with dieting. I don’t even have to think about it! I basically do my weekly shop and just buy products that are recommended for the Mediterranean diet, therefore I can’t really cheat but I’m not depriving the others their fave foods. I am allowed 3 servings of dairy so that is fine. I either have a probiotic yoghurt for breakfast, some cheese after my lunch or dinner and milk in my few cups of tea. I sometimes have some cheese in a salad, some cream in my cooking or a natural yoghurt with fruit for dessert. Eggs are allowed in moderation so I tend to have those for breakfast if I’m feeling hungry. They really fill you up until lunch time so if I have a busy afternoon I will eat them for brekkie, then I won’t feel hungry until later in the afternoon.

Here is another pic of the Mediterranean diet pyramid in case you missed it. It is a handy guide to follow –

 

I like to have plenty of fresh fruit and veg handy and I love cooking so I plan ahead wherever possible in order to cut down on wastage. You can always meal prep if you’re busy and freeze or keep in the fridge in sealed containers. It is best to buy locally grown produce, go to a farmers market or shop in the bio section of the supermarket. If you can grow your own you are saving money and getting the best nutrient value.

For those of you who don’t have access to locally produced or organic fruit and veg, I suggest buying the frozen kind. Being frozen means they are frozen immediately, thus retaining all the nutrients and beneficial minerals and vitamins. You can buy these frozen veg from most supermarkets –

Broccoli, carrots, spinach, courgette/zucchini, peas, cauliflower, butternut squash, peppers, green beans, brussel sprouts, corn and a mixture of these like a vegetable medley.

You can buy these tinned as they are still high value and last longer too –

Sweetcorn, tomatoes, beans, chickpeas, peas, water chestnuts, bean sprouts, mushrooms, artichoke hearts and peppers.

As for dry goods, here is what I am stocking on a regular basis –

Walnuts, pine nuts, cashews, almonds, pistachios, wholegrain pasta, wholegrain rice, lentils, flax seeds, sunflower seeds, buckwheat, buckwheat flour, bio muesli and wheatgerm.

I keep grated fresh parmesan, feta, mozzarella and some hard cheeses in the fridge and they’re ideal for salads and cooking.

I like to use quinoa, bulgur and couscous so I keep those handy in the cupboards along with the dry goods.

I enjoy making my own bread and scones with buckwheat. Here are the recipes if you’re interested – Buckwheat Bread and Scone Recipe

You are allowed bread in moderation but it should be wholegrain and buckwheat is so yummy, it has a nice nutty taste so I love it.

My regular vegetable staples that I always have available are –

Potatoes, onions, garlic, shallots, leeks, mushrooms and sweet potatoes. I tend to eat potatoes more in winter as I generally transition to salads and lighter foods in summer but I always have potatoes in case we have guests or if my partner wants to have them for dinner. They can be nice in a salad too. As for the mushrooms, onions and garlic, they are always being used so I definitely have those all year round.

I use olive oil, apple cider vinegar and balsamic vinegar all the time now with everything. They are great quality and from a reputable source. Another good one I use is called Xeres, a sherry vinegar made from fortified wine. I would make sure your choice is a quality brand as there are a lot of fake “organic” claims going around these industries.

I use honey as my sweetener for yoghurt and if I’m baking banana bread (a great healthy choice). I bought some peanut butter at the bio shop the other day so that I can make some yummy protein balls as snacks for the sweet tooth and hopefully my toddler will like them too. I will post the recipe once I try them as they look divine!

I have bought a fresh basil plant and also chives. The basil is great for adding flavour to tomato dishes and the chives are perfect for sprinkling on pasta dishes as a garnish or salads. You can buy them in packs too but they cost around the same and the plant lasts longer. I am considering trying to grow mine outside in summer so I will keep you posted how that goes.

Parsley, cilantro, basil, thyme, rosemary and arugula are some other good fresh herbs to have on hand for cooking with. We have a rosemary bush growing nearby so I always bring some home as it is so much better fresh. I use it when roasting meat and potatoes and the taste and smell are lovely. I use basil to make pesto too which I love as you can use it for pasta dishes and as a dip with bread. Love it!

So here is a typical day on the Mediterranean diet for me –

Breakfast:

2 poached eggs and half an avocado sliced with some olive oil and cracked black pepper

OR

Probiotic natural yoghurt, kefir, natural honey, bio muesli with dried berries, sprinkled with flax seeds and some wheatgerm. Manuka honey is expensive but a great choice. Make sure it is certified with the New Zealand certification logo if you choose Manuka.

A cup of green tea with orange (my fave flavour green tea)

Lunch:

Half an avocado. Chicken breast baked in foil with rocket salad and tomatoes with olive oil.

OR

Sole fish in breadcrumbs with steamed and fried green beans in olive oil and garlic with cracked black pepper

Dinner:

Courgette/zucchini, mushrooms, onion and garlic with some half and half cream and water, fried in olive oil with wholegrain pasta (with or without chicken)

OR

Salmon/pork with green beans or fried spinach with pine nuts in olive oil and garlic.

OR

Chicken and vegetable tajine with couscous.

Some cheese and a small amount of wholegrain fresh bread.

A glass or 2 of red wine.

Dessert:

Natural yoghurt with natural honey and some fruit

OR

Baked apple/summer fruits

Snacks during the day:

A handful of nuts

A piece of fruit or 2 (as many as I like)

Sliced raw peppers

Olives

A natural yoghurt

A couple of squares of 70% of Lindt dark chocolate

So that is an example of a typical day on the Mediterranean diet. As you can see I am by no means starving myself and I eat when I’m hungry. This keeps the momentum going and I don’t consider it a “diet” as such but more a healthy eating plan. I think when I use this term it is easier for my mind to accept that I’m doing this for my health rather than solely to lose weight so I’m taking it more seriously. Your health is your wealth after all!

Stay tuned for more diet updates and pointers if you want to follow me on my weight loss journey!

Remember to drink as much water as possible. Aim for 7 glasses a day. Here are some flavoured water ideas. Flavour infused water.

Chat next week!

Ciara x