FULL DAY of Mediterranean Diet Meal Ideas [COMPLETE BEGINNER’S GUIDE]

💡 Curious to start the #mediterraneandiet, but are not quite sure how? Then you’re in the right place!!

⚡️ I’ve got you covered ⚡️

I’ll be sharing with you my ✨TOP IDEAS✨ for EVERY meal so that you can start eating the Med Diet TODAY!

In this video, I’ll also be breaking down for you EXACTLY what you need to know about this famous approach to food, so that you can master it 💫

🥗 Whether you’re brand new or a seasoned veteran of this eating pattern, you’ll get to learn a bit more about where it comes from, why it is so important, and most importantly, how to get going. 👟

I’ll be breaking down for you some important concepts:
✅ What is the Mediterranean Diet?
✅ Where does it come from?
✅ Why should you consider eating this way?
✅ What should you eat for your meals? ➡️ BREAKFAST, LUNCH, DINNER, SNACKS, DESSERTS

+ Simple Ways to get started:
1. Increase your intake of veggies and fruits 🥕 🍉
2. Eat whole grains in their natural, unprocessed and unrefined forms 🌾 🍚
3. Challenge yourself by eating fish instead of meat at least 1x/week 🐟
4. Boost your protein intake at every meal 🍽️
5. Focus on the healthy trifecta: healthy fats, fiber, protein
… and so much more!

You’ll be walking away from this video charged up and READY to start eating this extremely beneficial diet, so that you can get ahead of your health and thrive.

Timestamps:
0:00 Intro
00:26 Breakfast Ideas
07:23 Savory Breakfast Ideas
10:09 Lunch Ideas
17:35 Dinner Ideas
23:02 Snack Ideas
26:23 Dessert Ideas

Don’t forget to COMMENT BELOW what 1 simple thing you plan to do to start applying the Mediterranean Diet principles today 👇🏼

🫒 Watch my video about OLIVE OIL: https://youtu.be/PKgGS1juwWE

About Me:
I’m Anna Pleet, MD, and I love teaching people about healthy eating, especially foods from the Mediterranean area. My way of teaching is simple and easy to understand. I want to help you and your family eat in a way that’s both delicious and nutritious.

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In this video I’m going to give you so many ideas for what to eat on the Mediterranean diet for breakfast lunch dinner even snacks and desserts so by the end of this video you’re going to be equipped with all the information you need to get going on this healthy eating

Plan hey there I’m Dr Anna I’m a medical doctor I was trained in Italy and on this channel you’re going to learn how to master the Mediterranean diet and your health so let’s get going with our breakfast ideas all right let’s start by just taking a stab at breakfast now

There are some differing opinions on whether breakfast is essential in your day I would say to listen to your body now when it comes to children or let’s say pregnant women growth is really important so I would argue it’s probably not a good idea for people in those

Groups to skip meals but for an adult who’s finished growing you have to know if you’re one of those people that needs to eat breakfast or not I’m really not able to tell you what to do but if you’re a breakfast eater then you might want to know what kind of a breakfast

You should eat on the medic Mediterranean diet that is best satisfying your body’s needs so breakfast is of course a way for us to jump start our metabolism our energy and set the day right we want to eat a breakfast that is nutrient-dense with lots of vitamins and minerals but making

Sure that it is not too sugary or processed so that would cause us to have a crash in our energy Midway through the morning of course there is no better way to start the day than with a nutrient packed breakfast that will fire up your energy to sustain you for many hours so

Hear this I need you to understand that when thinking about a healthy balanced breakfast and really any healthy balanced meal there are three things you want to make sure are included every time you have a meal and every time you have breakfast what are those things

Fiber healthy fat protein if you hit all three of these components which I like to call the healthy Trifecta you are setting yourself upright with good nutrition to ease digestion now why do we care about digestion well digestion is obviously an important part of eating a meal and reaping the health benefits

From it our bodies are meant to eat food not just nutrients the digestive process which is the process that after you’re chewing food goes to your stomach it starts to get broken down and a lot of chemical reactions are happening and then it starts moving further down the

Pipeline but in order for your body to be able to extract the nutrition so the vitamins the minerals and other really important properties of food like an anti-inflammatory properties there needs to be enough time and what slows digestion down well those three things that I just mentioned it is fiber

Healthy fat and protein all three of these things slow the digestion down so that our body has enough time to get all the nutrition out of the food into the bloodstream and ultimately circulating our body so it can go to all the cells in our organs that need it so they can

Do their metabolism thing and our body can stay alive and healthy by eliminating these components from a meal but especially from breakfast you are risking causing your blood sugar to spike pretty quickly now that is obviously not healthy for our body in and of itself those of you who might

Have diabetes are probably quite aware of blood sugar and how that can cause problems in your body but know this even if you don’t have diabetes we don’t want our blood sugar to spike really high and then crash because that’s going to tank our energy and we’re not going to feel

Well and that will lead us to feeling desperate craving things and probably not making the wisest decisions when it comes to what we’re going to eat next by the way if you’re finding this information useful so far and I really hope that you are please subscribe to

This channel because I want you to keep getting all of this important nutrition information and helpful tips for how you can improve your diet and overall health I don’t want you to miss a beat okay so that was a little bit of the philosophy of what we need to include in our meal

But maybe you’re like me and you’re like Dr Anna I just want the Practical information tell me the foods well I really don’t like telling people what to eat it’s not my preference but I understand that some of you are craving that kind of information so here’s what

I suggest start the day with plants plant-based Foods a lot of people tend to go for a sweet tasting food so there’s nothing that makes more sense than some whole fruit in its fresh form or even from frozen fruit is giving us some nice nutrition usually it’s packed

With vitamin C and fiber number two the next thing that you want to be eating in the morning are things like nuts or seeds nuts or seeds are super nutrient-dense they have all three of the things that I talked about earlier that you want in a healthy breakfast

They have fiber they have healthy fats and they have protein that’s why nuts and seeds are like Nature’s gift to us because you have a food that packs in all three things at once and you can choose if you want to eat nuts or seeds in their whole form which are going to

Be kind of crunchy or if you prefer eat it as a nut butter peanut butter almond butter cashew butter you choose the variety you like but all of them are going to be giving you that nice nutrition okay so what’s my third food for you well it’s some kind of a whole

Grain now oats are a typical go-to in the morning and they can be cooked in an oatmeal so that’s really nice in the Colder Weather when we want a hot meal in the morning some people also eat it in the musly form which are oats and

Some other nuts or seeds or dried fruit with some liquid component kind of eating like a cereal or maybe you need that Crunch and you want to make some granola at home you can even sub to oats for having things like quinoa which is really a pseudo grain we call it a grein

But it’s not quite a grein and it’s got a lot of protein in it so whichever variety you prefer I want you to think about incorporating some kind of a whole grain first thing in the morning now you might want to bind all of these things

Together into a bowl form a porridge if it’s cooked down or Blended together in a smoothie so consider something like a yogurt a cottage cheese or a ricotta these are dairy sources that provide us a little bit more protein if you’re avoiding Dairy then try something else

That is soy based or any other nut-based milk now as I mentioned you can have this in a bowl form if you’re going to be sitting down but you might be a busy person you might have to get in the car early in the morning I can’t recommend

Enough a Smoothie smoothies are really convenient you can take them on the go and you can pack in so much nutrition all of the ingredients that I talked about before fruit that’s fresh or in Frozen form nuts or seeds or nut Butters you can have liquid protein rich food

Foods like yogurt what’s nice is you can also throw on some protein powder to really up the protein content or even sneak in some vegetables like spinach but here’s a pro tip for you I definitely suggest not blending your smoothies at the crack of dawn your

Neighbors are going to hate you so if you’re considering eating a smoothie for breakfast but you have to leave the house early in the morning try blending that smoothie the night before just don’t forget to grab it from the fridge when you’re running out the door believe

Me it’s worth it nobody wants to be w woken up at 6:00 or 7:00 a.m. by the sound of a loud blender all right I have to ask all of you what do you typically eat for breakfast comment below I’d love to know what you are eating already and

If any of the things that I talked about are doable for you and you’d consider trying them let me know share with our community share with each other some of your ideas of how you can incorporate really healthy foods the first thing in the morning and for those of you looking

For some Savory breakfast ideas here are my top four favorite ideas number one making a toast what’s really popular nowadays is something like an avocado toast where you take a really big piece of fresh bread maybe you heat it up you toast It smash some avocado on it and

Then put on top of it other things that you might like like an egg or it could be sliced tomato or it could be chopped onion cucumber drizzle it with some olive oil put a little bit of spice on it you can get fancy with this but it

Doesn’t have to be avocado toast something that we like to do in my family is put on a smoked fish spread so it’s called a white fish it could even be like a cream cheese or a creeme fresh you could even put on mozzarella cheese top it with some vegetables and a little

Bit of a dressing like a lemon dressing but the idea is just creating an open-faced sandwich and if you are gluten-free and you don’t eat bread you can substitute the toast with a rice cake idea number two this is going to be eating eggs as the foundation of your

Breakfast and not in the way we’re used to doing it in the US I’m not talking about eggs bacon pancakes waffles I’m talking about eggs combined with the vegetables and the other foods that we already talked about before so this might be an omelette or an egg scramble including things like Feta cheese

Mushrooms spinach Tomatoes You Name It Whatever vegetable you want to throw in you can the other way this is often eaten is as a boiled egg either a hard-boiled or a softboiled egg you can also have those eggs aside a piece of toast okay breakfast idea number three

This is something that comes from Israel that I think is so tasty and it’s called shakshuka and these are poached eggs in a tomato and pepper sauce this is something that can be really spicy if you like a little heat or you can make

It mild Herby you name it but it is so delicious you often cook it in a skillet on the stove top and it’s really easy there are no cooking skills required now before I give you my favorite breakfast idea that you may never have heard of

Before I want you to comment below and share what you usually eat for breakfast and share ideas with our healthy Community here’s my fourth breakfast idea this is something that I discovered when I did a study abroad semester in college in the south of France and it is

Called pader this is a flatbread that comes from the town of nce it’s a specialty where they take pizza dough like a regular flatbread baked in the oven and on top of it is caramelized onions olives and sardines I know this sounds crazy but it is one of the

Tastiest things I’ve ever had before in my whole life it is crispy it is soft the flavors are popping it’s unbelievable and it’d be really easy to make it if you wanted to now the reason this is similar to Pizza cool fact the town of nce which is part of France used

To be part of Italy so the food of that region is very influenced by the Italian cuisine you get a little bit of both worlds the French and the Italian combined and the flavors are amazing and now let’s dive into our lunch ideas given our modern fast-paced society a

Lot of us are looking to create a lunch that is quick and easy and something we can take with us on the go so whether we’re packing a lunch in advance to bring to work or school or we’re able to eat at home or have access to a kitchen

In the middle of the day we don’t want to spend too much time preparing all of the food because very likely you’re squeezing your lunch into your active day so here are my top three tips for you for things you want to think about and focus on for hitting that balanced

Lunch now the first thing I want you to incorporate are fresh vegetables now these vegetables can be in a raw form in something like a salad or in a cooked form maybe it’s leftover vegetables that you had at your dinner the night before steamed grilled roasted boiled or maybe

They’re incorporated into another dish like a soup or a stew if you’re at a restaurant for lunch try to order something that has a base of it the bulk of it being vegetables if you’re looking for something like a soup or a stew consider anything that’s vegetable based

So maybe if it’s broth or stock based that has vegetables inside of it or depending on the season of the year you can have a thicker type of a soup that is rooted in vegetables so maybe it’s a tomato soup or a squash or a pumpkin

Soup in the fall or winter now if you don’t have access to Fresh vegetables that is okay do not be afraid to use canned or even Frozen just always try to do your best with the resources you have around you all right my second food for you to try to incorporate into your

Healthy and balanced lunch on the Mediterranean diet is to include whole grains now the best case scenario is to use whole grains in their natural form so think of things like cooked rice couscous farro buckwheat or quinoa and these things can serve as an amazing base of creating a healthy bowl there

Are so so many varieties and types of bowls that you can create you can have a rice bowl a quoa bowl Etc and then you can incorporate into that any vegetables that you like but also don’t be afraid to put grains into soup one of my favorite soups to eat especially in the

Winter time is soup that has barley in it or barley soup in the Mediterranean diet it’s really popular in countries like Italy to have a soup like a Minon that’s going to have some other vegetables or lentils beans inside of it that can really bulk it up of course I

Can’t talk about lunch with about noodles noodles can come in a variety of forms there are wheat noodles there are buckwheat noodles and then there are other things like rice noodles or even noodles from chickpeas or lentils if we’re talking about the Mediterranean diet of course pasta comes to mind but

Thinking about other Cuisines there are other types of noodles that can be incorporated of course this video is focused on the Mediterranean diet but a lot of Asian Foods incorporate noodles into their soups and these can also be very healthful choices when it comes to building your perfectly balanced Lune so

My third food for you which really ties the whole meal together is to focus on your protein of choice now the Mediterranean diet focuses on having fish and seafood more than meat you can also incorporate vegetarian versions of proteins and if you’re interested in learning more about that check out my

Video over here where I take a deeper dive into the Mediterranean diet as a vegetarian version and this is going to incorporate things like tofu that come from soybeans or lots of other beans and lentils now meat is included in the Mediterranean diet but meats that are of

The red meat variety so think of things like beef lamb or pork these are things that are typically eaten in lesser amounts overall in the Mediterranean diet so they would not necessarily be eaten daily instead you can opt for leaner proteins like turkey chicken or even things like eggs all right now what

About dressings so when it comes to salad dressing on the Mediterranean diet there’s really just one main player and it’s olive oil with some kind of acidic component be it a vinegar or lemon juice in some parts of the Mediterranean region like in Greece turkey or Israel

They’re also going to use things like tahini dressing which is a paste made of pure sesame seed another popular thing that binds everything together is something likeus which is kind of a ground liquidy form of garbanzo beans or chickpeas that has inside of it a little

Olive oil a little tahini and some salt now I know in the us we love to have these very thick creamy dressings and those are fantastic once in a while but pay attention because unfortunately a lot of the kinds of salad dressings that you buy from the store shell are loaded

With so many chemicals and added sugars and unhealthy oils so it is something to pay attention to when it comes to eating the Mediterranean diet the simpler the better now I want you to think about this what was not really focused on so far in this video which things did I not

Mention well that would be Dairy sweets and a lot lot of processed foods in general the Mediterranean diet is going to decrease the amount of these things in your diet overall so I want to deemphasize them as much as I can they’re not eliminated entirely there is

A way to incorporate them into an overall healthy Mediterranean diet but you don’t want to think about these things as the core components of the diet they’re really to be eaten more sparingly now our conversation here would not be complete without mentioning the fact that the Mediterranean diet is

Typically enjoyed with longer slower meals so in our us culture that might be a little bit difficult when we’re in the middle of our work day or our school day but keeping in mind that the slower we chew our food the better our digestion

Is going to be is a nice easy way that you can focus on improving your digestion even when you’re short on time now here’s my bonus for you what do I actually eat almost every single day as a nutrition Focus doctor well I’m busy I

Have a lot of work to do in a short amount of time and I like to keep it really easy for myself so in the warmer months of the year I’m typically going to eat a salad and I like to eat really big salads I try to change up which

Protein I’m using which types of fixings I’m going to add on top of it if I’m going to put some sliced nuts some seeds and then maybe some of the flavoring sometimes I use lemon juice sometimes I use balsamic vinegar but generally speaking I’m going to keep it kind of

Simple for myself so this really cuts down on the time I need to be thinking and planning my meals in the warmer months of the year I like to have something that is cooked because that helps warm my body up in the middle of the cold day so I’ll probably go for the

Leftovers that I had last night and given that I’m typically eating a Mediterranean diet approach it’s very easy for me to have some cooked grains some leftover protein whether I had fish or meat and then adding in whatever vegetables I cooked the night before maybe they were roasted or steamed and

Then I typically try to bind it together with a dressing that’s like an olive oil and a vinegar or maybe it has a little bit of tahini dled on top I really recommend that you make it as simple for yourself as possible knowing which things that you like to eat is going to

Really help save you time because then you’re going to be excited to eat a healthy meal if you try to force yourself to eat things that you don’t like it’s not going to last for a very long time and the true beauty and the benefits of the Mediterranean diet come

When you practice eating this way for a long period of time meaning many years so my question for you now what do you typically eat for lunch comment and share below so we can share some really healthy delicious lunch ideas with each other and now for our dinner

Ideas all right what are the foods that we want to Target when creating a very healthy and balanced dinner on the Mediterranean diet I want us to simplify in our mind thinking about three main food groups to incorporate this diet and these are going to be vegetables whole

Grains and our source of protein now in a traditional Mediterranean diet approach to E eating that follows the Italian cuisine they’re going to often have courses in their dinner they’ll have their first course called their Primo or the second course called their sondo then there will also be some side

Dishes called quor now thinking about what they actually eat they start the first course which is a smaller dish usually focused on grains and vegetables of course Italians eat a lot of pasta so a pasta or a risoto is a typical first course of the meal but it doesn’t have

To be also having soups or stews that are vegetable focused think of a Minon soup that’s going to have lots of vegetables or even beans or lentils inside of it or a great first course you can even find some varieties of pasta that are served in broth think of

Tortellini that are served in a broth very traditional style super delicious and now the second course is going to be focused on the protein of course the Mediterranean diet is really abundant in having fish or seafood as the protein Source emphasized more than eating poultry or other types of meat like red

Meat but if you’re vegetarian and you’re not interested in eating Fish seafood or any type of meat don’t worry there are tons of amazing and delicious protein options for you and I break them down in this video over here where I go through a Mediterranean diet vegetarian version

So that you can know exactly what to eat and what to think about to meet your health needs following the Mediterranean diet without eating fish or meat and now the third group of food is the vegetable now vegetables I mentioned can be served in the first course for example in the

Italian cuisine often the vegetable is served as a side dish with the second course so you’ll get your main protein whether it’s a fish or a meat or some other kind of protein like egg and then you’ll have a vegetable either on the side or incorporated into it I like this

Approach to eating cuz it’s very simple and easy to replicate and now you might be wondering what if you’re going out to eat at a restaurant or eating at somebody else’s house and you’re with friends or family and you’re thinking about following the Mediterranean diet approach to eating but you’re looking at

A menu well I’m still going to encourage the same approach I want you to look at a restaurant menu focusing on making sure whatever you order has three of these main components of food it has a vegetable it has some kind of a grain ideally a whole grain that’s unprocessed

And some healthy protein like fish or seafood some beans or lentils tofu or meat and as a rule of thumb if it’s not clear if what you’re ordering has all three components meaning if you can’t tell that there would be one out of those three in there or two out of those

Three in there maybe that’s not the best thing to select if you’re trying to eat healthfully following the Mediterranean diet now those are the three foods you want to be thinking about but what about binding everything together to make it sort of a dish and kind of finish it off

It’s always nice to have sort of a wet component to your meal like a sauce or a dressing to kind of bind things things together and the Mediterranean diet is full and abundant with lots of these things think about satii which is a yogurt based dip that comes from the

Greek cuisine you could have humos which is a chickpea or garbanzo bean based paste that is created or tahini which is crushed sesame seeds we’re having some Spanish style spicy pepper dips that are rooted in bell peppers there’s also things like babaan that has a base of

Eggplant so you can kind of get the flavor of what I’m talking about there’s a lot of variety of dips and Saucy things that are so great for binding everything together and bringing out the flavor of the food you’re eating now here’s the fun part if you’re thinking

About how to cook a meal for yourself and your family at home following the Mediterranean diet approach there is not enough ways that I can describe to you of how to incorporate all of these things together get creative here you can have separate courses like I talked

About with the Italian style where you can bind everything together and make a bowl you could pick two of these things and combine them together maybe you’re making a soup or a stew maybe you want to make a cassero or a lasagna see if you can incorporate all three of these

Things the whole grains the vegetables and your protein Source into whatever you’re making and have a lot of fun with it experiment try new things you will be surprised at how simple this can be and then don’t forget about things that are appropriate for the season that we’re in

So if it’s summertime you want to be grilling outside grill your meat or vegetables or fish all together without even realizing it you are going to be meeting all of your nutritional needs that ease digestion because having vegetables healthy grains healthy protein sources is all going to help you

Meet your needs for the healthy fats the fiber and the protein and now notice what is not a core component of a healthy and balanced dinner on the Mediterranean diet well it’s not dairy sweets or highly processed foods these are not completely to be avoided at all costs but they areep deemphasized in

General we want to eat these things more sparingly and now jumping into our Mediterranean diet snack ideas I’m going to give you these three foods that I think are the best way to sustain your energy with a snack now the first food that I have for you of things you want

To incorporate in a snack is to have fruits or vegetables nature really did us a solid on this one a lot of fruits are kind of ready to go because they have a peel outside of them where they’re protected so you can throw that into your lunch box or into your purse

Or backpack but choosing the right fruit or vegetable to have in your snack is really up to you it basically comes down to what you like I also suggest to think about eating seasonally when it comes to choosing the fruit or the vegetable to incorporate so if we’re talking about

Summertime berries or stone fruits like peaches or plums are the perfect thing to have as a snack even making an easy tomato cucumber salad is a great way to snack with Summer vegetables if we’re in the fall season then of course apples or pears make a lot of sense but even

Things like figs or grapes are delicious snacks now in the winter it makes a lot of sense to have citrus fruits like orange or a grapefruit or snacking on some vegetable sticks like carrots maybe their baby carrots or even Celery Stock thinking about the springtime I suggest

Having like a light salad some greens or maybe blending them into a green smoothie of course thinking about snacks and for talking about fruit dried fruit comes to mind because lots of Trail mixes incorporate it dried fruit can be healthy but just pay attention that you’re trying to get a variety that’s

Not loaded with added sugar a lot of the times manufacturers are going to add sugar to that dried fruit so just pay attention to how much added sugar you’re eating in your diet overall all right the next food that is really important in building a healthy snack are to have

Things like nuts or nut Butters of course these are going to be things like peanuts almonds cashews peans or walnuts in whole form but nut Butters can be really nice and easy to eat with with things like sliced apple or celery what’s amazing about nuts is that they’re so nutrient-dense and actually

They hit on all three of our nutritional components that we talked about in the beginning they have healthy fat they have fiber and they have some protein additionally they have a pretty long shelf life so if you’re keeping these things in a pantry or in the fridge make

Sure they’re out of the sunlight so that the healthy oils in them are not starting to get broken down and become rancid you’ll know if your nuts are still healthy if you smell them and they don’t really have a smell that’s a good thing if they start to have sort of this

Odor you might want to think about tossing those and getting a new bag and now the third food that I want you to add into your healthy snack is anything that boosts up the protein level in your day so think of things like yogurt or a protein Rich dip like humus saiki tahini

Dressing and don’t be afraid to enjoy some other varieties of snacks that are really easy and are grab and go but in general are eaten at a lower amount in the Mediterranean diet so these are sweets like chocolate so you can incorporate something like a dark chocolate that has a little less sugar

Or some soft cheeses like mozzarella or even ricotta or cottage cheese and something like a hard cheese or a Parmesan these are all going to give you a little boost of protein and some of that fat that is going to sustain your energy for longer my Pro tip for you is

To make sure you have some kind of a snack with you whenever you are on the go now if you are just craving some healthy dessert ideas you’re probably thinking to yourself right now that the Mediterranean diet is all about healthy living healthy eating so then can the

Dessert itself be healthy well I would argue absolutely it can these are my top three recommendations of a healthier dessert and this is typically what people are eating as a dessert on a traditional Mediterranean diet in the cultures surrounding the Mediterranean Sea so the first one and I think this

Won’t surprise any of you is fruit fruit can be seasonally enoy enjoyed so we have a nice variety of fruit throughout the entire calendar year and that can help keep things exciting change it up you can have fruit raw you can cook it you can include it in something else you

Can freeze it there are just so many ways to enjoy dessert that is a fruit-based dessert if you want to keep it really simple for yourself then I suggest doing something that I like to do at the end of my days you take a little bit of fruit maybe it’s berries

You put some kind of a whipped topping on it this could be milk-based non dairy milk based or it could even be like tofu based I’ve seen people make these really amazing tofu whips and you put that on the berries and then drizzle a little

Bit of something that you like on top so that can be peanut butter it can be almond butter it can be honey it can be maple syrup and then add a little bit of crunch maybe it’s slivered almonds maybe it’s peans maybe it’s chocolate shavings keep it simple for yourself but I would

Definitely suggest that you go for the flavors that you like obviously when it comes to dessert there are just not enough baked goods that we could even list in this video cuz we have cakes cookies muffins pastries Tarts layers of all kinds of things and often these are

Going to include fruit but what I’m trying to emphasize when I talk about fruit as a dessert following the Mediterranean diet is thinking about fruit as the bulk component of the dessert rather than a chocolate layer cake with just a skinny little layer of raspberry sauce in the middle that’s not

Really what I’m talking about here that’s fruit flavored dessert I’m really talking about fruit as dessert in as whole of a form as possible so what’s my second dessert idea well it’s to eat nuts or seeds and this is something that is so abundant in the Mediterranean

Region ever heard of baklava well that’s a very thin felo dough so a pastry dough that is just layered with nuts it’s mostly pistachios it could be almonds or walnuts with a honey that binds it all together but there are tons of other examples of desserts that have a lot of

Nuts or seeds in them that come from North Africa and Israel Lebanon turkey all of these cultures surrounding the Mediterranean region if you like that salty flavor go ahead and have salted nuts for dessert there is nothing wrong with that or you can just have some

Candi nuts now I do have to mention just like with the fruit I do suggest that you have a dessert that’s really nut based if you’re going to go for the concept of nuts or seeds as dessert rather than just something nut flavored one of my favorite things Under the Sun

Is an almond croissant but I would not argue that that’s exactly a healthy dessert option that just has the flavoring of almond but it’s really mostly just a little bit of dough and butter so I’m really talking about for a healthy dessert option in the Mediterranean diet something that’s

Nut-based now my third option for you for Mediterranean diet desserts are frozen treats now of course Italy is in the center of the Mediterranean Sea and they are very famous for the gelato there are so many flavors of gelato you can have the kind that is milk based or

You can have the kind that has no milk that’s like a sorbet or what they call sorbetto so you decide what kind you like keep in mind that if you’re going for the one that’s milk-based it’s going to have a lot more fat and a lot more

Calories but for those of you who are looking to lose weight or you are watching your calorie intake be aware that a sorbet that has like a fruit base and doesn’t include any milk and it doesn’t include egg is definitely going to be lower in calories than something

Like a traditional gelato something that I started doing during Co was making nice cream I take my blender I get some frozen bananas and then I blend it maybe I put some chocolate powder or a little bit of peanut butter and I sort of make

My own ice cream at home but it’s not milk based it’s banana based or it’s fruit based so you can be creative there are definitely different options in general if you’re having something like a frozen dessert that you need to eat with a spoon or in a cone you’re doing

That often instead of something like a cake a pie a cookie a muffin you get theide idea some of those very heavy desserts which can help us decrease the amount of processed things we’re eating in our diet overall now don’t be afraid to enjoy some other types of desserts

That are not on my list of top three things like a square of dark chocolate or even cheese in France they often have a plate of cheese for dessert there might be different types of cheese with a jam it could be an onion Jam a fig Jam

You can be creative here but like I mentioned before dessert does not have to be sweet it just needs to have something that you can finish the meal off with so now I got to ask all of you to comment and share below what your favorite desserts are go ahead tell us

Your favorite healthier dessert and the one that’s not so healthy so if you like desserts and if you like this video go ahead and hit that like button and share this video with some friends or family members that you think could benefit from learning a little bit more about

Healthy dessert options so now that you’ve been loaded up with ideas for what to eat throughout your entire day you’re ready to start putting it together in your perfect Mediterranean diet meal plan so I have the perfect video for you here you’re going to love

It check it out I’ll see you over there