Mediterranean Diet Meal Plan Foods
When on the Mediterranean Diet one should consume at least one serving of fruit per day, one serving of vegetables at every meal. The vegetables should be of various colors. This will ensure that you are getting all the nutrients you need to stay healthy. Consume nuts, legumes as a snack during the day. Eat only whole-grain pastas, cereals and breads. Do not purchase cereals w/ added sugar. Eat fish and poultry during the week and limit red meats to a few times a month. You can get a more detailed list of items here. Cooking with olive oil is a must.
Foods w/ restrictions while on a Mediterranean Diet Meal Plan
Red Meats should be limited to a few times a month. Avoid sweets and other processed foods. Eggs (due to the high cholesterol content) should be limited to a max of four per week.
Sample Mediterranean Diet Meal Plan
Below is a sample Mediterranean diet meal plan. This should give you an idea of what types of meals you should consume. Keep in mind that these meal plans are suggestions and do not take into account your daily caloric needs.
Breakfast: Whole-Grain Olive oil Toast, Yogurt and Blueberry Smoothie and Almonds
Lunch: Greek Salad Pita Sandwiches
Snack: Marinated Olives and Feta
Dinner: Red Snapper w/ Thyme
Breakfast: Yogurt Pancakes
Lunch: Chickpea Salad
Snack: Crackers and Dip
Dinner: Chicken Kabobs
6 oz. Greek yogurt topped with ½ cup strawberries and 1 tsp. honey 1 slice whole-grain toast with half mashed avocado
Snack: 1/8 cup sliced almonds & 1/8 cup peanuts
Dinner: 3 oz. salmon topped with 1 tsp. tarragon and 1 tsp. mustard over ½ cup couscous, ½ cup zucchini, and 4 spears asparagus
Breakfast: Olive Oil Toast and Yogurt with Blueberries and Almonds
Snack: Mediterranean Bean Salad with Cheese and Kiwi
Lunch: Lemon Pepper Salmon with Lentil Rice and Spinach Salad
Dinner: Apple with Goat Cheese