Pesco Mediterranean diet meals: a typical day on a plate Pesco Mediterranean diet meals: a typical day on a plate

Pesco Mediterranean diet meals: a typical day on a plate

What does a day of Mediterranean eating look like? Seasonal ingredients, lots of vegetables and fruits, fish, good fats followed by a pleasant walk on the beach or by the river! 

The pesco Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including France, Greece, Italy, and Spain.

The diet focuses on getting in lots of vegetables and legumes, fruit, fish, fresh pasta, rice, and nuts, as well as the consumption of wine in moderation.

In general terms, it reduces the consumption of meat and refined carbohydrates in favor of more plant-based foods and fish.

What is the Mediterranean diet? Healthy living habits we can learn from

Olive oil is widely used, as it has a high content of carotenes and vitamin E.

Yet, the pesco Mediterranean lifestyle is more than just-food. It is about your entire lifestyle. The typical recipes of these places are made with seasonal products, avoiding frozen and processed foods. Cooking from scratch is a huge part of daily routine. So is getting together with friends and family and sharing homemade meals.

A typical day on a plate

Breakfast:  Green Smoothie or plain yogurt with berries and seeds

Morning Snack: 2 pieces of seasonal fruit

Lunch:  Mediterranean Tuna-Spinach Salad

Afternoon Snack: 1 cup sliced carrots and cucumbers with hummus

Dinner: Stuffed Sweet Potato with black beans and green salad

In summary, lots of greens, seasonal fruit, fresh fish, and beans. No processed carbs and no sugary foods. 


Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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