The Mediterranean Diet Sample Menu

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yogurt with strawberries and chia seeds

Breakfast: Greek yogurt with strawberries and oats.
Lunch: Whole grain sandwich with vegetables.
Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Breakfast: Oatmeal with raisins.
Lunch: Leftover tuna salad from the night before.
Dinner: Salad with tomatoes, olives and feta cheese.

Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
Lunch: Whole grain sandwich, with cheese and fresh vegetables.
Dinner: Mediterranean lasagna.

Breakfast: Yogurt with sliced fruits and nuts.
Lunch: Leftover lasagna from the night before.
Dinner: Broiled salmon, served with brown rice and vegetables.

Breakfast: Eggs and vegetables, fried in olive oil.
Lunch: Greek yogurt with strawberries, oats and nuts.
Dinner: Grilled lamb, with salad and baked potato.

Breakfast: Oatmeal with raisins, nuts and an apple.
Lunch: Whole grain sandwich with vegetables.
Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.

Breakfast: Omelet with veggies and olives.
Lunch: Leftover pizza from the night before.
Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.
Healthy Mediterranean  Diet Snacks

On this diet, you only  need to eat 3 meals per day.  
Should you get hungry, you have plenty of 
snack choices.  Below are a few suggestions

A handful of nuts.
A piece of fruit.
Carrots or baby carrots.
Some berries 
Greek yogurt.
Apple slices with almond butter.

Tip on eating at Restaurants and sticking 
to this diet.

salmon dinner

It is fairly easy to make most restaurant meals 
adapt to the Mediterranean diet.

Having fish or seafood as your main dish makes it 
simple.  Just ask the restaurant to fry your food in 
extra virgin olive oil.

Eat whole grain bread, use olive oil instead of butter.

Shopping Tip For The Diet

Shop for whole foods, organic foods, and the least processed.

There is usually no need for counting calories or tracking protein, fat and carbohydrates on the Mediterranean diet.  If you are using this diet to lose weight, then you will have to keep in mind your daily caloric goal.

spaghetti plate


Healthy Mediterranean-Style Eating Pattern: Recommended Amounts of Food 

From Each Food Group at 4 Calorie Levels


Calorie Level of Pattern 1,000 1,200 1,400 1,600
Food Group Daily Amount of Food From Each Group (vegetable and protein foods subgroup amounts are per week)
Vegetables 1 c-eq 1½ c-eq 1½ c-eq 2 c-eq
Dark-green vegetables (c-eq/wk) ½ 1 1
Red and orange vegetables (c-eq/wk) 3 3 4
Legumes (beans and peas) (c-eq/wk) ½ ½ ½ 1
Starchy vegetables (c-eq/wk) 2 4
Other vegetables (c-eq/wk)
Fruits 1 c-eq 1 c-eq 1½ c-eq 2 c-eq
Grains 3 oz-eq 4 oz-eq 5 oz-eq 5 oz-eq
Whole grains (oz-eq/day) 2 3
Refined grains (oz-eq/day) 2 2
Dairy 2 c-eq 2½ c-eq 2½ c-eq 2 c-eq
Protein Foods 2 oz-eq 3 oz-eq 4 oz-eq 5½ oz-eq
Seafood (oz-eq/wk)f 3 4 6 11
Meats, poultry, eggs (oz-eq/wk) 10 14 19 23
Nuts, seeds, soy products (oz-eq/wk) 2 2 3 4
Oils 15 g 17 g 17 g 22 g
Limit on Calories for Other Uses, calories (% of calories)g,h









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