One Day Meal Plan For Mediterranean Diet

• Vegetables: Tomatoes, cucumbers, kale, spinach, bell peppers, and more.
• Fruits: Olives, grapes, figs, dates, and a variety of berries.
• Whole Grains: Quinoa, brown rice, barley, whole wheat, and bulgur.
• Legumes: Chickpeas, lentils, and various beans.
• Fish and Seafood: Salmon, mackerel, sardines, shrimp, and other seafood.
• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pistachios.
• Healthy Fats: Olive oil, avocados, and olives.
• Dairy: Greek yogurt and feta cheese in moderation.
• Herbs and Spices: Basil, oregano, rosemary, garlic, and cumin.

• Processed Meats: Sausages, bacon, and other highly processed meats.
• Refined Grains: White bread, pasta, and other refined grains.
• Sweets and Pastries: Candy, cakes, cookies, and other sugary treats.
• Sweetened Beverages: Soda, energy drinks, and sugary fruit juices.
• Processed and Fried Foods: Fast food, fried snacks, and processed snacks.
• Excessive Red Meat: Limit consumption of red meat and opt for leaner cuts.
• Highly Processed Dairy: Sweetened yogurts and heavily processed cheeses.
• Trans Fats: Avoid foods containing hydrogenated oils and trans fats.
• Excessive Salt: Minimize salt intake by choosing fresh foods over processed options.

The Mediterranean diet emphasizes whole foods, healthy fats, and lean proteins. Here are some suitable alternatives:

• Replace Greek yogurt with plain skyr for a higher protein, creamy alternative.
• Instead of whole grain couscous, try bulgur for a nutrient-dense, fiber-rich grain.
• Switch grilled chicken with grilled turkey for a leaner protein option.
• Use baba ghanoush instead of hummus for a smoky, flavorful dip made from eggplant.
• Substitute sea bass with trout for a similar omega-3 rich fish with a different flavor profile.

To budget the Mediterranean diet meal plan, consider buying items in bulk and choosing in-season produce. Purchase generic labels for staples such as Greek yogurt, honey, and couscous. Eat less expensive fish than sea bass for a more budget-friendly option. Cook chicken in such a way that it lasts more than one meal. Buy mixed greens, tomatoes, and cucumbers in larger quantities to save money.