The Mediterranean Diet emphasizes whole, nutrient-rich foods inspired by traditional eating patterns from Greece, Italy, and Spain. Endorsed by organizations like the American Heart Association and Diabetes UK, this eating style offers numerous health benefits.

Key Components of the Mediterranean Diet:

Fruits and Vegetables

• Abundant consumption of colorful produce
• Rich in vitamins, minerals, and antioxidants
• Forms the foundation of most meals

Healthy Fats

• Olive oil as the primary fat source
• Nuts and avocados
• Fatty fish rich in omega-3 acids (like salmon)

Whole Grains

• Emphasis on unrefined grains
• Includes quinoa, brown rice, whole wheat bread
• Provides sustained energy and fiber

Lean Proteins

• Fish and seafood
• Poultry
• Beans and legumes
• Limited red meat

Herbs and Spices

• Fresh or dried herbs like basil, oregano, thyme
• Adds flavor without excess sodium

Food Safety Tips:

• Use clean hands and surfaces
• Store meals in airtight containers
• Label containers with dates
• Reheat foods to 165°F (74°C)
• Discard leftovers after 3-4 days

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Meal Planning Tips:

• Choose one type of rice for all recipes
• Use the same bread variety throughout
• Prep similar recipes in bulk
• Store properly in airtight containers
• Keep in refrigerator for later use

This 1200-calorie meal plan provides balanced nutrition while maintaining traditional Mediterranean eating principles. Adjust portions based on your specific caloric needs and activity level.

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