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Lunch Tuna on a bed of greens with a vinaigrette made with olive oilĭinner Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro Day 2īreakfast Whole-grain toast with a soft-boiled egg and a piece of fruit Day 1īreakfast Greek yogurt topped with berries and a drizzle of honey To get an idea of what eating on a Mediterranean diet looks like, check out this sample week of meals, including snack ideas. It’s worth noting, though, that a daily glass of wine is not mandatory on this eating plan, and if you don’t already drink, this allowance isn’t a directive to start. “Moderate” means 5 ounces (oz) or less each day (that’s around one glass). One thing you’ll find people love about the Mediterranean diet is the allowance of low to moderate amounts of red wine. When you look at a plate, it should be bursting with color traditional proteins like chicken may be more of a side dish compared with produce, which becomes the main event. On this plan, you’ll limit or avoid red meat, sugary foods, and dairy (though small amounts like yogurt and cheese are included).Įating this way means you also have little room for processed fare. Cohen, PhD, RD, a professor emerita at the University of Massachusetts in Amherst.

"This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil," says Nancy L. It’s a diet known for being heart-healthy.

You’ll find that in their meals, Mediterranean dieters emphasize a plant-based eating approach loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish.