Mediterranean Diet Menu Plan

Ready to try out the Mediterranean Diet, but don’t know where to start? Here’s where. Right here.

We have made a week of very simple menu plans, to help you get a feel for this kind of eating and diet, to see if it would work for you.

All of the recipes we are using are on our Pinterest Page. Make sure to follow us there, and see the “Menu Plans” board. Take note–any substitutions we make to recipes (for ease, or diet related), are in the captions, so make sure to read there.

We also have a really handy menu plan for each day, and a shopping list. Feel free to save a copy and adjust servings as needed for your family. The week of food is meant for 2 people, with some recipes for 4, so you can have leftovers for lunches. Make sure to toggle over to Sheet 2 of the excel sheet, to see the shopping list.

For some good information on what to look for on this diet, here are some guidelines:

Basics of Mediterranean diet

  • Lots of plant based foods-vegetables, fruits, whole grains, nuts, and legumes
  • Focusing on fats from olive oil, canola oil, avocado, nuts, etc. Less animal source fats like butter (less saturated and trans fats).
  • Increase spices and herbs, to decrease salt
  • Red meat no more than a few times per month
  • Fish and poultry several times a week
  • Low fat dairy
  • Limit processed sugar
  • Plenty of exercise
  • Optional: Red Wine. If you don’t drink alcohol, you can get the same effects from an unsweetened fruit juice like grape juice, pomegranate juice, or cranberry juice.

Med Diet

Our Favorite Eco-Friendly {affordable} Clothing Lines

I have had a shift in my clothing mentality over the past few years. I never bought too many clothes, but I would try and get the cheapest, easiest things I could. As I have learned more, and changed some of my lifestyle habits, I have switched to buying better quality (and still small amounts), and more environmentally friendly. It really does make sense to me to spend a little more on higher quality, and buying from an eco-friendly company is very important to me. The effect of “fast fashion” on the earth, and it’s implications on human working conditions in different countries, has led me to strive to support companies with responsible business models and practices.

I’ve rounded up a few of our favorite companies to buy clothes from. I know “affordable” is a relitive term, but trust me, I’m pretty cheap financially responsible, so me saying these are affordable is saying something. Are they big box store cheap? Nope (well, expect for thrift stores!). But they are better quality, and way better for our beautiful earth.

Do you have any favorites stores that are not on our list? We would love to hear your reccomendations!

Everlane

We shop here for comfortable basics. They have really great prices, and the quality has been good. They are very transparent with pricing, the conditions of factories, and how they fulfill their mission to have “green fashion”.¬† They also have cool shoes.

Patagonia

Their business model is one-of-a-kind (listen to this podcast with an interview with the creator-it’s great!). Their pieces are investment pieces, and will last forever. They are also big into repairing, and you can take a piece in and they will fix it. Sport/outdoor centered style.

Amour Vert

Made in the US, sustainable, feminine pieces. Social responsibility is an their forefront, and they have lovely fabrics, some of which are recycled.

Grana

They have really nice fabrics like silk, and don’t inflate prices. A good place for some basics with great fabrics.

Tonlé

This is a zero waste company out of Cambodia, and they do some amazing things! They take remnant materials (which are plentiful and usually go to landfills), and create brand new pieces of clothing. Clothes are handmade by workers in Cambodia, who are paid fairly for their craft, and they sign each piece they make; it’s really lovely.

Thrift or Consignment Stores

One of the most Eco friendly of all is to reuse and recycle clothes! It can take some time to sift through so much, but it can pay off, and you can feel good about avoiding more consumerism and landfill waste. There are gems to be found!

 

Some of my current favorites from each company:

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