You won’t find us telling you what to eat, and especially not what to cut out – we’d rather give you all the facts to make your own decisions on what constitutes a balanced and nutritious diet that works for you. It’s on the table in just 20 minutes, plus it’s low cal and low carb. It could also help mothers-to-be protect their unborn babies from allergies and asthma. And all that healthy eating is bound to have some positive effects on your waistline. Looking for a low-carb vegetarian dinner? Freeze in portions for quick, midweek meals. It can not only help you live longer, but also reduce your risk of developing conditions like type 2 diabetes, high blood pressure and raised cholesterol. A protein-rich egg, salmon and avocado breakfast will keep you going for longer. The thought of grabbing a sandwich on the go is looked down on and many businesses actually shut up shop to allow for those two hour lunches. The Dukan Diet: Everything you need to know about a high-protein plan, High fibre diet: lose weight with these high fibre foods. Making home-made pasta and pizza’s with the kids can be a fun activity to get them involved in trying all things Mediterranean. All of the recipes included in The Fast 800 online programme are based around the Mediterranean Style diet. So it’s not only good for your body but your mind too. Our delicious tender T-bone steak is really quick and easy to make but the real challenge is trying not to drool as the herby butter discs slowly melt into the coffee-infused meat…, Lemon chicken with charred leeks and fennel. Looking for a low-carb vegetarian dinner? Research has shown that a Mediterranean diet, which is rich in fresh fruit and veg and plenty of olive oil, is really good for your health. This broccoli and roasted red pepper frittata makes for a quick, healthy and delicious midweek meal. Drink the odd glass of red wine and you’re just about there. However, the benefits likely far outweigh any potential drawbacks, with how delicious the food is and how good it is for you. One of the main problems with this diet is that buying all that fresh, mediterranean food can be expensive, and time-consuming to prepare. A clever update on a classic. Gemma Chandler April 24, 2020 11:00 am Image: Getty Credit: Getty We use cookies to improve your experience of our site. Top tip: A recent study suggested kids who eat a Mediterranean diet are 15 per cent less likely to be overweight. The Mediterranean Diet, in essence, is a diet that uses ingredients that have been proven to promote long and healthy lifestyles. Almost anyone can follow the Mediterranean diet as it’s low in fat and high in fibre, vitamins and minerals. This greens and beans salad is a quick and easy vegan salad for four. Steak with mushroom cream and winter greens. Already have an account with us? Looking for a delicious low carb 30 minute meal? You’ve no doubt heard of the long life expectancy of the Greeks and Italians, well it seems that by switching to following their traditional eating habits, you’ll not only feel better, but you could add years on to your life expectancy too! It’s packed full of flavour and ready in under an hour. Once you’ve mastered the art of courgetti, branch out and try spiralising different vegetables! Steak salad with chive buttermilk dressing. At olive we believe in taking a healthy approach to healthy eating. Eat meat in moderation but lots of fish and seafood. These coconut ginger fish parcels are easy to make, ready in just 30 minutes and under 500 calories – perfect for a midweek meal. Cod, cherry tomato and green olive tray roast. This sumac chicken and green bean salad is ready in just 20 minutes and comes in at under 300 calories. Sign in to manage your newsletter preferences. With a good amount of crunch and tangy dressing, it makes for a really useful side dish, or light supper. One-pot chicken with cannellini beans and chorizo. So happy cooking and happy eating! All the fish and nuts mean it’s also rich in essential fatty acids and antioxidants, a combination that will help improve your cholesterol levels and keep your heart healthy. The UK’s own eat well guide is made up of similar foods and in similar amounts. This crab, chilli and herb omelette is low-calorie, gluten-free, high-protein and ready in just 20 minutes – perfect for a midweek meal! Basing your diet on the foods people eat in the Mediterranean is a great way to look after your heart. Tofu steak with beetroot noodles and dukka. But it is full of delicious, light, fresh ingredients that everyone can enjoy, and it’s certainly not a carb-free plan. This recipe for lemon chicken with charred leeks and fennel is a really easy midweek meal for one. We earn a commission for products purchased through some links in this article. Nutritious, good-value and perfectly matched with salty pancetta – they make a delicious dish, especially when paired with purple sprouting broccoli. This isn’t so much a diet as a healthy lifestyle choice. Keto diet: what is the ketogenic diet and what can you eat on it? In their study the mortality rate of over 65 year olds who changed to a Mediterranean diet dropped by 25 per cent. It usually includes a low intake of meat and dairy foods. While you may not find that very practical, try to make meals an enjoyable event. Receive perfectly portioned snacks delivered straight to your door. ContinueFind out more, on the foods people eat in the Mediterranean is a great way to look after, © HEART UK | Charity Registration No: 1003904 | Company limited by guarantee No: 2631049, Being a parent with FH (familial hypercholesterolaemia), Children and young people with FH (Familial Hypercholesterolaemia), Homozygous familial hypercholesterolaemia (HoFH), What is homozygous familial hypercholesterolaemia (HoFH), Eating for HoFH if you're taking lomitapide, The Ultimate Cholesterol Lowering Plan© Introduction, UCLP© Step 2: Building strong foundations, Ultimate Cholesterol Lowering Plan recipes, Nutrients to think about if you are vegan or vegetarian, Vegan or vegetarian diets and cholesterol, Download these free National Cholesterol Month posters, The Great Cholesterol Challenge Terms and Conditions, The Great Cholesterol Climb Terms and Conditions, 2020 Annual Medical & Scientific Conference, Healthcare professional literature orders, NI General Dietary Guidelines and Recommendations, NI Meat and Risk of Cardiovascular Disease, NI Sugary Foods and Drinks Recommendations. According to the NHS,  people who live in countries like Italy and Greece, and eat a typical Mediterranean diet, are healthier and have fewer heart problems than us Northern Europeans. This is now seen as a good way of eating – both for a healthy heart and for general well-being. Strictly speaking, the diet isn’t designed specifically for weight loss. This recipe for cheat’s chicken mole uses a clever product to mean it’s ready in less than an hour and is under 300 calories – perfect for a midweek treat. This recipe for spiced mackerel fillets with shallot and lemon chickpeas is quick and easy to make and under 500 calories. Snack on fresh fruit such as melon and apricots. These harissa lamb cutlets with tahini yogurt sauce are easy to make, ready in just 30 minutes and under 500 calories. Spiced mackerel fillets with shallot and lemon chickpeas. On the Mediterranean Diet, there are no weird, fad-style food supplements or replacements, making it an easy diet to switch the whole family to. Simple but packed with flavour from the garlic, chilli and cinnamon, this colourful recipe for grilled cod with salsa rossa is quick and easy to make as well as being low in calories. © HEART UK | Charity Registration No: 1003904 | Company limited by guarantee No: 2631049          Privacy Policy, Website by Adept | Digital Marketing by BOSS Digital. This recipe for pork fillet with pepper stew is easy to make and ready in under an hour and is low in carbs, but is packed full of flavour. This recipe for paleo chicken piccata is fast, healthy and easy to freeze. Omit the rice or noodles and add some extra spinach for a filling carb-free meal. This south Indian hake curry feeds four in under an hour and is under 500 calories per serving – perfect for a midweek meal. This hot and sour fish soup is quick, easy and under 300 calories – the perfect light, fragrant meal to warm you up. Of all our low carb breakfast recipes, this has to be our favourite. This diet promotes following a sensible and healthy eating mantra designed to last you for life. Dispense with fries for a low carb option and try a quick homemade chive-buttermilk dressing with a healthy romaine lettuce and radish salad. The typical Western diet is high in preservatives, animal fats but low in fruit and vegetables (sound familiar?). Purple sprouting broccoli with pancetta and soft-boiled eggs. The Mediterranean-style low carb approach is a low sugar diet, low in starchy, easily digestible carbs, … Harissa lamb cutlets with tahini yoghurt sauce. The Mediterranean diet is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats such as olive oil. Drink this healthy green smoothie in the morning for a quick, nutrient-packed pick-me-up, perfect if you’re following a low carb diet.