The Taste Of The Mediterranean

Creating a life that is positively good for you...

Your weekly shop and everyday meals


© 2010 Adam Poole

Plan your weekly shop using the pyramid and choosing your colourful fresh fruit, salad and vegetables. Use the labelling to ensure that cuts of meat are lean and low in saturated fats. Choose fresh and non processed, high fibre, natural ingredients. Add in the healthy antioxidant rich herbs and spices and other ingredients...

Use the pyramid and choose products labelled for health. So, reduce the intake of saturated fat and salt whilst looking out for wholemeal, unprocess carbohydrates such as brown rice, wholemeal bread or pasta. Low GI means a low glycaemic index which describes the slow release of sugars. High GI carbs and sugary drinks etc release their sugars quickly causing a rapid rise in the body's hormone insulin. Diets high in sugar and in high GI products cause the body to become less sensitive to this hormone resulting in obesity, so-called metabolic syndrome, high blood pressure and even diabetes. PLAN a week of FABULOUS, QUICK AND SIMPLE MEALS...

For example:


  • Breakfast - low GI and low saturated fat cereal.
  • Lunch (packed?) - Palma ham salad with walnuts and an olive oil dressing.
  • Dinner - Swordfish/ salmon steak with garlic, lemon and herbs glaze, olive oil roasted paprika potatoes, mixed vegetables. Mixed berry fruits with low fat yoghurt, mixed nuts and seeds.


  • Breakfast -Porridge
  • Lunch (Packed?)- Tuna salad with brown rice and spring onions, with chili infused olive oil.
  • Dinner - Grilled, oiled, cajun spiced chicken fillet with fried peppers, tomato salsa and red onions and couscous. Mango, melon and papaya fruit salad.

...endless combinations of fine ingredients for “jazzed up carbs”, salads, dressings, marinades and glazes...

Why not try a mixed magnificent salad...

  • Mixed lettuce
  • Herbs
  • Tomatoes
  • Nuts
  • Beetroot
  • Peppers
  • Grapes
  • Sun dried tomatoes
  • Stoned olives
  • Chopped carrots
  • Grated cheese
  • Seeds
  • Radish
  • Celery
  • Onion
  • Cucumber