A typical day on the Mediterranean diet
You’ve likely heard about the Mediterranean diet by now. In a nutshell: It’s heavy on heart-healthy olive oil, whole grains (like whole-wheat bread and pasta), fresh fruit and vegetables, nuts, and legumes; and light on animal proteins and highly processed foods. Year after year, the Mediterranean diet ranks among the healthiest and easiest-to-follow eating plans. This eating plan has been shown to be safe and nutritionally complete. It may help you live longer by decreasing your risk of many “Western diseases” like heart disease and diabetes.
I often get questions about the Mediterranean diet. That’s why I’d like to share “a day in the life” of eating the Mediterranean way.
Breakfast examples
- White bean hummus on whole-wheat toast, drizzled with olive oil
- Whole-grain banana muffins with a small bowl of Greek yogurt
Lunch examples
- Mediterranean chopped salad in whole-grain pita
- Lentil chili with a whole-grain roll
Dinner examples
- Honey mustard salmon with brown rice and steamed broccoli
- Mushroom cacciatore
Optional:
- Wine (5 oz. red or white)
- Dessert – Fresh fruit, a handful of dried dates or one square of dark chocolate
Snacks
- Greek yogurt topped with fresh fruit (like berries or nectarines)
- Handful of roasted almonds, unsalted
Now that sounds like a yum-packed day!
Could you see yourself following a plan like this? Why or why not?
