Mediterranean Diet Sample One Day Menu

The Mediterranean diet should not be intimidating! Try including just one meal a day or one day a week following the Mediterranean diet. Gradually, you may find yourself including more and more foods from the diet. Below is an example of what eating the Mediterranean way might look like for one day.

Breakfast 1 cup cooked oatmeal

Top with: 1/2 sliced banana, 2 Tbsp. chopped walnuts, 1 tsp. honey
Snack 1 oz. cheese and whole wheat crackers
Lunch 2 cups mixed greens with:
2 oz. broiled salmon, 1/2 cup grape tomatoes, 1/4 cup sliced red onion, 1/4 cup, sliced cucumbers, tossed with 1-2 Tbsp. olive oil and some balsamic vinegar, salt and pepper to taste.

1/2 whole-wheat pita bread with 1/4 cup hummus

½ cup grapes
Snack 1 oz. pistachios
Dinner Pasta primavera with:
1 cup whole wheat penne pasta (or ½ cup whole grain of choice, such as farro, wheat berries, or barley), 2 cups roasted vegetables, and 2 ounces diced chicken breast, tossed with 2 Tbsp. olive oil, crushed garlic, herbs, and lemon juice

3/4 cup berries over 1/2 cup plain yogurt

One 5 oz. glass red wine