Mediterranean Diet Sample Menu: 1500 kcal

Breakfast (375 kcal):

• 1 cup Greek yogurt (0% fat) with 1 tablespoon honey and 1/4 cup berries
• 1 slice whole grain toast with 1 teaspoon olive oil

Lunch (450 kcal):

• Mediterranean salad: mixed greens, 1/4 cup chickpeas, 1/2 avocado, diced cucumber, tomatoes, and 1 tablespoon olive oil and lemon dressing
• 1 slice whole grain bread

Afternoon Snack (150 kcal):

• 1 medium apple and 6 almonds

Dinner (525 kcal):

• 4 oz grilled salmon with lemon and herbs
• 1/2 cup cooked quinoa
• 1 cup steamed broccoli with 1 teaspoon olive oil and garlic

Breakfast (350 kcal):

• 2 scrambled eggs with spinach and tomatoes
• 1 slice whole grain toast
• 1/2 grapefruit

Lunch (450 kcal):

• Whole grain pita filled with hummus, sliced cucumber, tomatoes, and mixed greens
• 1 small orange

Afternoon Snack (150 kcal):

• 1/4 cup Greek yogurt with 1/2 cup strawberries
• 2 whole wheat crackers

Dinner (550 kcal):

• 4 oz grilled chicken breast with rosemary and garlic
• 1/2 cup brown rice
• 1 cup sauted zucchini, bell peppers, and onions in 1 teaspoon olive oil

Breakfast (350 kcal):

• Small whole grain bowl with 1/2 cup cooked oats, 1/2 cup milk, cinnamon, and sliced banana
• 6 almonds

Lunch (450 kcal):

• Mediterranean tuna salad: 3 oz water-packed tuna, diced cucumber, tomatoes, red onion, 1 tablespoon olive oil, and lemon juice
• Served over mixed greens
• 1 slice whole grain bread

Afternoon Snack (175 kcal):

• 1 cup sliced bell peppers and carrots with 2 tablespoons hummus

Dinner (525 kcal):

• Eggplant parmesan (baked eggplant with tomato sauce and 1 ounce of Parmesan cheese)
• 1/2 cup whole wheat pasta
• 1 cup green salad with 1 teaspoon olive oil and vinegar dressing

Breakfast (325 kcal):

• 2 slices whole grain toast with 1/4 avocado and 2 poached eggs
• 1 cup cherry tomatoes on the side

Lunch (475 kcal):

• Lentil soup: 1 cup made with lentils, carrots, celery, and tomatoes
• Whole grain roll
• Side salad with 1 teaspoon olive oil and lemon juice

Afternoon Snack (150 kcal):

• 1 small handful of walnuts (6 halves)
• 1 small pear

Dinner (550 kcal):

• 4 oz grilled shrimp with garlic and herbs
• 1/2 cup couscous
• 1 cup roasted asparagus with 1 teaspoon olive oil and lemon zest
• Side of tzatziki sauce (2 tablespoons)

Breakfast (375 kcal):

• Mediterranean vegetable omelet: 2 eggs with diced tomatoes, spinach, and onions
• 1 slice whole grain toast
• 1/2 cup berries

Lunch (450 kcal):

• Quinoa salad: 1/2 cup cooked quinoa with diced cucumber, tomatoes, kalamata olives, and feta cheese (1 tablespoon)
• Mixed greens with 1 teaspoon olive oil dressing

Afternoon Snack (150 kcal):

• 1/4 cup Greek yogurt with 1 tablespoon chopped walnuts and 1/2 apple

Dinner (525 kcal):

• 4 oz grilled white fish with herbs and lemon
• Medium baked sweet potato
• 1 cup sauted spinach with garlic

Breakfast (350 kcal):

• 1/2 cup Greek yogurt with 1 tablespoon chia seeds and 1/2 cup blueberries
• 1 slice whole grain toast with 1 teaspoon tahini

Lunch (475 kcal):

• Whole wheat pita pocket filled with grilled chicken, lettuce, tomato, cucumber, and 1 tablespoon hummus
• 1 cup carrot and celery sticks

Afternoon Snack (150 kcal):

• 1/4 cup mixed nuts with 1 small peach

Dinner (525 kcal):

• Mediterranean stuffed peppers: bell peppers stuffed with lean ground turkey, rice, tomatoes, spinach and herbs
• 1 cup Greek salad with tomatoes, cucumber, onion, olives, and 1 teaspoon olive oil

Breakfast (375 kcal):

• Whole grain pancakes: 2 small pancakes topped with 1 tablespoon Greek yogurt and 1/2 cup mixed berries
• 1 poached egg

Lunch (450 kcal):

• Chicken and vegetable stew with tomatoes, peppers, zucchini, and chickpeas
• Slice whole grain bread

Afternoon Snack (150 kcal):

• 1 small avocado with 6 cherry tomatoes

Dinner (525 kcal):

• Grilled lean beef (3 oz) with rosemary
• 1/2 cup roasted red potatoes
• 1 cup roasted Brussels sprouts with balsamic vinegar