Mediterranean Diet

Mediterranean Meal Plan

This plan is a GOOD MATCH if:

You prefer fresh, unprocessed foods.
You'd like to enjoy a glass of wine daily with your meal plan.
You're looking for a plan that can help lower rates of heart disease and cancer -- as research has shown with the Mediterranean Diet.

Might NOT be a good fit if:

If you don't like or are allergic to seafood, including shellfish.
You are always on the run and need a convenience-based meal plan, including fast food.

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Best For

Fish lovers, those who enjoy whole foods

Basic Philosophy
or Approach

Our Mediterranean plan will help you follow a diet similar to that traditionally found in the countries around the Mediterranean. This plan is rich in healthy fats from fish, olive oil, nuts and seeds, and you'll find plenty of fresh fruit and vegetables here, too.

Foods That Aren't
Allowed

Excessive amounts of red meat, processed foods

Risks

The Mediterranean meal plan is a generally healthy meal plan. If you have additional specific dietary or medical needs, you may wish to review your plan with a healthcare provider.

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Summary: Mediterranean Meal Plan

The Mediterranean meal plan incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea. It includes an abundance of vegetables, legumes, dried beans, whole grains, fruits, nuts, seeds, olive oil, as well as moderate consumption of fish, occasional poultry and minimal red meat. The food is fresh, unprocessed and unrefined. It is also low in saturated and trans fats. And if you'd like, you can include a glass of wine with your dinners.
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Sample Meal Plan

Breakfast

Olive Oil Toast and Yogurt with Blueberries and Almonds

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Lunch

Mediterranean Bean Salad with Cheese and Kiwi

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Dinner

Lemon Pepper Salmon with Lentil Rice and Spinach Salad

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Snack

Apple with Goat Cheese

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Disclaimer: The information provided is intended for your knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Please talk with your healthcare provider regarding any questions or concerns you may have regarding your condition.

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