The Mediterranean diet is known for its emphasis on whole, unprocessed foods, and a focus on fruits, vegetables, whole grains, legumes, nuts, and seeds. It also includes moderate amounts of fish, poultry, dairy, and eggs, while limiting red meat and processed foods.


  • Greek yogurt with fresh berries and a sprinkle of nuts/seeds
  • Whole grain toast with avocado and sliced tomatoes
  • Herbal tea or water


  • Apple slices with almond butter


  • Mediterranean quinoa salad with cucumbers, tomatoes, olives, feta cheese, and a lemon-herb dressing
  • Grilled chicken or chickpeas for added protein
  • A side of whole grain pita bread
  • Water or unsweetened herbal tea


  • Hummus with carrot sticks or whole grain crackers


  • Baked salmon with lemon and herbs
  • Quinoa or whole wheat couscous
  • Grilled or roasted vegetables (e.g., zucchini, bell peppers, eggplant)
  • Mixed green salad with olive oil and balsamic vinegar dressing
  • Water or a glass of red wine (in moderation)


  • Fresh fruit salad with a dollop of Greek yogurt

Note: This is just a sample meal plan, and portion sizes may vary based on individual needs and preferences. It’s essential to listen to your body and adjust the quantities accordingly. Remember to stay hydrated by drinking plenty of water throughout the day.

Additionally, the Mediterranean diet encourages the use of healthy fats, such as olive oil, in cooking and meal preparation. It also allows for occasional indulgences, like a small piece of dark chocolate or a glass of wine, in moderation.

Consulting with a registered dietitian or healthcare professional can provide personalized guidance and help tailor the meal plan to your specific dietary needs and goals.

By Joy

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