These days it is really easy to follow Mediterranean diet menu because most of the restaurants have a choice of Mediterranean dishes, so that is not a problem to eat in a restaurant or away from home.
The majority of Mediterranean dishes are easy to prepare, because most of the products shouldn’t be prepared, you just need to cut them.
Especially easy to cook are all kinds of pasta (just boil it for about 15 minutes).
You can call it simple diet because you do not need to count anything; you just need to eat named types of foods.
While the diet does not cause a big weight loss, it helps develop a habit for a healthy diet that permanently eliminates the excess kilograms (you will lose 1 kilogram per week).
The diet gives you an opportunity to choose from a variety of tasty dishes.
There are a few restrictions on the amount of food and alcohol (do not consume more than 100-150 grams of fish and meat a day and not to drink more than one glass of wine a day.
This diet is very healthy in helping to lower blood  pressure and normalizing levels of cholesterol in blood. Many people who tried to follow this diet claim that it helps reduce pain if you have arthritis.

Sample menu for the day:

Breakfast – some fruit, a bit of fresh bread and fruit juice or water.
Lunch – salad with tuna, anchovies, olives, olive oil and several cups of water.
Dinner – a large sweet pepper stuffed with rice, meat, tomatoes and herbs, sprinkled with olive oil and baked; salad and fresh bread; a glass of red wine.
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