Mediterranean Diet
Plant based, not meat based
“The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.” – Mayo Clinic
Recipes That Fit Your Lifestyle
Even when you have no time, you can make food that’s healthy, easy, and affordable from Cooking Matters
Environmental Working Group Recipes from Cooking Matters
Cooking at home is the best way to save money and enjoy good food – pdf file.
Cleveland Clinic
This Cleveland Clinic link has a wealth of information: Diet, Food & Fitness
Breakfast – Start the day going strong with breakfasts like:
- Steel-cut oats with fresh berries and ground flaxseed.
- Whole-grain toast with nut butter and a nutritious smoothie.
- Greek yogurt topped with fruit and walnuts.
- Egg white omelet with fresh, seasonal veggies.
Lunch – For midday nutrition and a powerful energy boost, consider:
- A bulgur salad like lemon and herb tabbouleh or charred broccoli tabbouleh.
- A whole-grain pasta salad with plenty of fresh veggies.
- Roasted portobello sandwich and a cup of hearty veggie soup.
- Toasted quinoa and salmon salad.
Prepare some lunches the day before so they’re ready to pack or grab from the fridge as needed.
Dinner – Wrap up the day with a hearty, nutrient-packed entree like:
- Salmon with mango salsa.
- Cod with lentils.
- Lean, roasted chicken over cannellini beans.
- Savory chickpea and spinach “pancakes for dinner.”
- Black bean burger on a whole-grain bun served with roasted beets.
- A heart-healthy pizza.
For some added nutrients and color, throw together a side salad — like a sesame cucumber salad or a fennel, orange and mint salad. To keep things simple, try drizzling mixed greens with a nutritious Mediterranean dressing.
Snacks – Portion and prepare snacks ahead of time so they’re ready when needed. Here are some ideas of what to keep at the ready:
- A handful of nuts and seeds (low salt or no salt added).
- Fresh fruit, ideally local and in-season.
- Nonfat Greek yogurt and a small piece of dark chocolate (at least 70% cacao).
- Whole-grain crackers with hummus.
- Raw veggies with a nonfat Greek yogurt dip.
More Recipes from Cleveland Clinic:
VA Healthcare:
Example of sample menu:
Johns Hopkins University:
Take your diet to the Mediterranean with a few simple changes.
- Try oatmeal with fresh fruit and a splash of soy or nut milk for breakfast instead of bacon and eggs or pancakes.
- Start lunch with a vegetable salad, dressed with a drizzle of olive oil.
- Have fruit for dessert after dinner.
Recipes from Johns Hopkins Medicine Health Library: