Healthy Diet Mediterranean Style

A healthy diet .... mediterranean style meal plan may just be the ideal fix for many people.  Are you unsure about a low fat diet or a high protein diet?  Are you feeling fearful that a good diet for the heart has to do with tasteless and dull food forever?  

If you are one of these frightened people, then considering the Mediterranean diet could be an ideal fit.  This incorporates fresh food with reduced sodium and has the zest and flavors of countries that surround the Mediterranean Sea. 

With some splashes of olive oil and a few sips of red wine, a healthy diet for your heart has never been so appetizing.

The primary elements of this mediterranean diet plan include consuming foods in high amounts from the plant kingdom.  That means eating fresh veggies and fruits, beans (legumes), whole grains and olives.  

The diet may also include the use of fresh herbs, spices and garlic.  One may also consume small amounts of meat aside from fish, consumed just about every day.  This healthy diet involves some sheep’s milk and dairy, and/or cow’s milk, yogurt and cheese. 

Some people who indulge themselves in the Mediterranean diet may get up to 30% of their calories from olive oil and nuts.  These people are consuming monounsaturated fat which is good.  With this diet, people reduce their consumption of harmful fat …. the saturated type.  

One of the most delicious Mediterranean dish includes a Hearty Mediterranean Salad with Balsamic Chicken.  This delicious dish is rich in protein and very high in taste.


¾ pound skinless boneless chicken breast 

(Incised into 18 chunks)

18 small cherry tomatoes

1 big yellow pepper (seeded, cored and cut into 18 wedges)

1 medium-sized zucchini, cut into 18 rounds

3 Tbsp balsamic vinegar

1 sweet onion, chopped into 18 chunks

1 Tbsp Dijon mustard

4 Tbsp extra virgin olive oil

7 ounce whole wheat bread, cut into slices

2 cups Baby Arugula leaves, rinsed and drained

1/2 cup fresh basil leaves, chopped

1 cup chickpeas (cooked; drain and rinse if sing from the can)

1/4 Tsp ground black pepper

Pinch of salt


Sprinkle salt, black pepper and balsamic vinegar on chicken

With the use of 6 skewers, strand a chicken chunk onto a single skewer, then followed by a round zucchini, one cherry tomato, a chunk of onion, and one pepper wedge. 

Continue the same process threading the remaining 5 skewers. 

Brush all skewers with olive oil

Preheat grill on medium

Set skewers on grill, flipping them often to avoid charring, and until chicken and vegetables are tender 

Move the skewers to a platter

Put bread on the grill to toast

Cut bread slices into several cubes

Combine arugula, chickpeas and basil in a bowl

Mix Dijon mustard and olive oil together and toss on 

Top salad with bread cubes 

Serve salad with skewers and enjoy this tasty healthy diet mediterranean meal.

Read more on healthy diet choices..... Asian Diet 

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