Mediterranean diet without pasta example

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Joe Dispenza
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The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.


Mediterranean diet without pasta

The Mediterranean diet without pasta is a diet that totally excludes this typical food from your country (founder of the national gastronomic tradition), but which DOES NOT give up the health benefits attributable to the Mediterranean food style, protected by unesco as an intangible heritage of humanity.
The Mediterranean diet without pasta, in addition to being "feasible" (despite the reluctance of your country), is also very simple to apply: it is sufficient to structure a BALANCED food scheme that includes whole grains or other derivatives in place of dry food pasta ( semolina or egg).
The Mediterranean diet without pasta can be used periodically or permanently; if applied over a fixed period of time, it generally has the function of "unaccustoming" the subject to the consumption of the food. As paradoxical as it may seem, in certain cases (i.e. when the frequency of consumption and the portions of pasta reach levels such as to determine or increase overweight), banishing this food from the diet is MORE SIMPLE (and more practical) than gradually moderating it. Obviously, after the initial phase aimed at eliminating the fruit of the "stereotype your country", it SHOULD follow a re-education in which to reintroduce pasta with frequency and desired consumption portions.
On the contrary, if properly structured, the Mediterranean diet without pasta could be used permanently in the presence of celiac disease, with the due exclusion of wheat and other cereals containing gluten. Not only that, the permanent diet without pasta is often used in the presence of severe type 2 diabetes mellitus (even if, due to incorrect and well-established habits, the patient's compliance with food therapy is often limited).
The Mediterranean diet without pasta is also an excellent alternative to adopt on long journeys outside your country; since finding a place to consume a "decent" plate of pasta abroad is quite complicated, following such a diet it is possible to constantly guarantee nutritional balance even in the absence of this food.
Being a Mediterranean diet, the one without pasta is still a balanced diet and this means that the distribution of the energetic macronutrients follows a completely traditional structure:




  • Lipid energy: 25% of total kcal
  • Protein energy: 0,8-1,5g / kg of desirable physiological weight * 4kcal
  • Carbohydrates energy: made up of the remaining energy

NB. There are no useful supplements to the Mediterranean diet without pasta; it is totally balanced and, except for special needs, it is able to comply with any nutritional request.

Mediterranean diet without pasta: example

  • Metalworker with left shoulder injury; the impairment of physical activity for several months resulted in a sudden weight increase attributable to the 2 portions of pasta per day of 150g each.
Gender M
Age 35
Height cm 1,79
Wrist circumference cm 16,5
Constitution Esile
Height / wrist 0,11
Morphological type Normolineo
Weight kg 88
Body mass index 27,5
Physiological body mass index desirable 19,3
Desirable physiological weight kg 61,8
Basal metabolism kcal 1595,4
Physical activity level coefficient 1,41
Energy expenditure kcal 2249,5
Diet IPOcaloric 70% 1575Kcal
Lipids 25% 393,8kcal 43,8g
Protein >0,8 e < 1,5g/kg 370,8kcal 92,7g
Carbohydrates 51,5% 810,4kcal 216,1g
Breakfast 15% 235kcal
Snack 10% 158kcal
Lunch 35% 551kcal
Snack 10% 158kcal
Price 30% 473kcal


Mediterranean No Pasta Diet Example - Day 1




Breakfast, about 15% of the calories
Low-fat milk 250ml, 125,0kcal
Mixed cereals such as muesli with fruit and nuts 30g, 102,0kcal
Snack, about 5% of calories
Pesche 200g, 78,0kcal
White, low-fat yogurt 125g, 70,0kcal
Lunch, about 40% of the calories
Boiled and sautéed rice with zucchini
White rice, medium-long grain 90g, 324,0kcal
zucchini 100g, 16,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Tomatoes 200g, 32,0kcal
Extra virgin olive oil 15g, 135kcal
Snack, about 5% of calories
apricots 200g, 96,0kcal
White, low-fat yogurt 125g, 70,0kcal
Dinner, about 35% of the calories
Grilled pork chop
Pork chop, lean meat 200g, 254,0kcal
Cucumbers 200g, 30,0kcal
Whole grain bread 30g, 79,8kcal
Extra virgin olive oil 15g, 135,0kcal

Mediterranean No Pasta Diet Example - Day 2




Breakfast, about 15% of the calories
Low-fat milk 250ml, 125,0kcal
Mixed cereals such as muesli with fruit and nuts 30g, 102,0kcal
Snack, about 5% of calories
Melon 200g, 68,0kcal
White, low-fat yogurt 125g, 70,0kcal
Lunch, about 40% of the calories
Couscous with eggplant
couscous 90g, 338,4kcal
Melanzane 100g, 24,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Cucumbers 200g, 30,0kcal
Extra virgin olive oil 15g, 135kcal
Snack, about 5% of calories
Plums 200g, 92,0kcal
White, low-fat yogurt 125g, 70,0kcal
Dinner, about 35% of the calories
Sea bass in a pan
Sea bass fillet 200g, 194,0kcal
Red peppers 200g, 52,0kcal
Whole grain bread 30g, 79,8kcal
Extra virgin olive oil 15g, 135,0kcal

Mediterranean No Pasta Diet Example - Day 3


Breakfast, about 15% of the calories
Low-fat milk 250ml, 125,0kcal
Mixed cereals such as muesli with fruit and nuts 30g, 102,0kcal
Snack, about 5% of calories
Cherries 150g, 94,5kcal
White, low-fat yogurt 125g, 70,0kcal
Lunch, about 40% of the calories
Bean and carrot salad
Canned beans, drained 350g, 318,5,0kcal
carrots 100g, 33,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Red peppers 200g, 52,0kcal
Extra virgin olive oil 15g, 135kcal
Snack, about 5% of calories
Strawberries 250g, 80,0kcal
White, low-fat yogurt 125g, 70,0kcal
Dinner, about 35% of the calories
Ricotta Fresca
Semi-skimmed milk cow ricotta 200g, 276,0kcal
Melanzane 200g, 48,0kcal
Whole grain bread 30g, 79,8kcal
Extra virgin olive oil 5g, 45,0kcal

Mediterranean No Pasta Diet Example - Day 4


Breakfast, about 15% of the calories
Low-fat milk 250ml, 125,0kcal
Mixed cereals such as muesli with fruit and nuts 30g, 102,0kcal
Snack, about 5% of calories
Pesche 200g, 78,0kcal
White, low-fat yogurt 125g, 70,0kcal
Lunch, about 40% of the calories
Boiled and sauteed barley with tomatoes
White rice, medium-long grain 90g, 324,0kcal
Tomatoes 100g, 16,0kcal
Grated Parmesan cheese 10g, 39,2kcal
zucchini 200g, 32,0kcal
Extra virgin olive oil 15g, 135kcal
Snack, about 5% of calories
apricots 200g, 96,0kcal
White, low-fat yogurt 125g, 70,0kcal
Dinner, about 35% of the calories
Grilled chicken breast
Chicken breast 200g, 220,0kcal
Cucumbers 200g, 30,0kcal
Whole grain bread 30g, 79,8kcal
Extra virgin olive oil 15g, 135,0kcal

Mediterranean No Pasta Diet Example - Day 5


Breakfast, about 15% of the calories
Low-fat milk 250ml, 125,0kcal
Mixed cereals such as muesli with fruit and nuts 30g, 102,0kcal
Snack, about 5% of calories
Melon 200g, 68,0kcal
White, low-fat yogurt 125g, 70,0kcal
Lunch, about 40% of the calories
Bulgur with asparagus
bulgur 90g, 307,4kcal
Asparagus 100g, 20,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Carciofi 200g, 44,0kcal
Extra virgin olive oil 15g, 135kcal
Snack, about 5% of calories
Plums 200g, 92,0kcal
White, low-fat yogurt 125g, 70,0kcal
Dinner, about 35% of the calories
Pan-fried sea bream
Fillet of sea bream 200g, 180,0kcal
Red peppers 200g, 52,0kcal
Whole grain bread 30g, 79,8kcal
Extra virgin olive oil 15g, 135,0kcal

Mediterranean No Pasta Diet Example - Day 6


Breakfast, about 15% of the calories
Low-fat milk 250ml, 125,0kcal
Mixed cereals such as muesli with fruit and nuts 30g, 102,0kcal
Snack, about 5% of calories
Cherries 150g, 94,5kcal
White, low-fat yogurt 125g, 70,0kcal
Lunch, about 40% of the calories
Chickpeas Salad
Canned beans, drained 350g, 350,5,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Red peppers 200g, 52,0kcal
Extra virgin olive oil 15g, 135kcal
Snack, about 5% of calories
Strawberries 250g, 80,0kcal
White, low-fat yogurt 125g, 70,0kcal
Dinner, about 35% of the calories
Hard-boiled eggs
Whole, chicken eggs 200g, 143,0kcal
Potatoes 200g, 154,0kcal
Whole grain bread 30g, 79,8kcal
Extra virgin olive oil 10g, 90,0kcal

Mediterranean No Pasta Diet Example - Day 7


Breakfast, about 15% of the calories
Low-fat milk 250ml, 125,0kcal
Mixed cereals such as muesli with fruit and nuts 30g, 102,0kcal
Snack, about 5% of calories
Pesche 200g, 78,0kcal
White, low-fat yogurt 125g, 70,0kcal
Lunch, about 40% of the calories
Spelled boiled and sautéed with onions
Farro 90g, 301,0kcal
Onions 100g, 26,0kcal
Grated Parmesan cheese 10g, 39,2kcal
Tomatoes 200g, 32,0kcal
Extra virgin olive oil 15g, 135kcal
Snack, about 5% of calories
apricots 200g, 96,0kcal
White, low-fat yogurt 125g, 70,0kcal
Dinner, about 35% of the calories
Grilled turkey breast
Turkey breast 200g, 211,0kcal
Cucumbers 200g, 30,0kcal
Whole grain bread 30g, 79,8kcal
Extra virgin olive oil 15g, 135,0kcal

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