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Mediterranean Diet
So, what’s the secret of the Mediterranean diet? What do Italians and Greeks know that others don’t?
The Mediterranean diet incorporates more healthy foods like fruits, vegetables, fish, and whole grains, and fewer unhealthy fats. It also incorporates ingredients like olive oil and red wine that, when consumed in moderation, are good for lowering stress levels.
Other characteristics of the Mediterranean lifestyle include eating with family and friends, getting plenty of exercise, and eating your biggest meal of the day at lunch instead of dinner.
According to the Mayo Clinic, studies have shown that eating Mediterranean food reduces the risk of heart disease, cancer, Parkinson’s Disease, and Alzheimer’s Disease. Women who stick to a Mediterranean diet menu supplemented by extra virgin olive oil and mixed nuts are at reduced risk of breast cancer.
For these reasons, most major scientific organizations encourage people to follow a Mediterranean diet or incorporate Mediterranean foods into their diet.
Where You Can Find Mediterranean Food
The good news is you don’t need to live near the Mediterranean Sea to follow a Mediterranean diet. Virtually everything the Mediterranean people eat can be found at your local grocers, and most of it isn’t expensive. Some meal delivery companies also have Mediterranean meal plans.
The Mediterranean diet is based on:
- Eating primarily plant-based foods, including fruits, vegetables, whole grains, legumes (such as beans, peas, and lentils), and nuts.
- Using healthy fats like olive oil and canola oil instead of unhealthy fats like butter.
- Using herbs and spices instead of salt.
- Eating fish and poultry instead of red meat.
- Drinking a moderate amount of red wine.
- Eating with family and friends instead of by yourself (because socializing has a positive effect on your health).
- Exercising each day.
Mediterranean Diet Meal Planner
It’s easy to come up with healthy meal ideas based on the ingredients listed above. Here is an example of a Mediterranean diet menu to see you through the day.
Breakfast – Greek Yogurt with Berries: It only takes a minute to put some yogurt in a bowl, add berries or other fruits, and sprinkle it with seeds. For an even better start to the day, eat your yogurt after a morning run or swim.
Morning Snack – Whole Grain Sesame Seed Bagel with Hummus: For a morning snack, grab a whole grain bagel with seeds and add a healthy bean-based spread such as hummus (which is made from garbanzo beans).
Lunch – Sweet Potato and Lentil Curry: The great thing about curries is you can use multiple vegetables and legumes and add in herbs and spices to suit your tastes. One of our favorite curry recipes for the Mediterranean diet incorporates sweet potatoes, green or red lentils, red onions, garbanzo beans, tomatoes, curry powder, cumin seeds, mustard seeds, and cilantro. If you’re feeling extra hungry, drizzle a small amount of olive oil over toasted bread.
With lunch – Smoothie: Smoothies are a great way of incorporating multiple healthy foods into your diet without having to compromise on taste. Fruit smoothies taste even better with leafy greens.
Afternoon Snack – Nuts and Seeds: For a light snack, grab a handful of nuts and seeds. If you feel like something sweet, there are plenty of great chocolate brands that incorporate things like almonds, walnuts, and sesame seeds.
Dinner – Soup and/or Salad: The great thing about soups is they can be made of virtually anything. Whether it’s barley, zucchini, sweet potato, there are plenty of healthy things you can pop in your soup. As for salads, there are plenty of choices in the produce section of your local grocery store. Don’t forget to drizzle your salad with olive oil. If you feel like it, have a glass of red wine after dinner or a glass of tea with mint or lemongrass.
Dinner Ideas Week 1
*Pick at least 3 dinners to cook at home and copy them into your Meal Plan spreadsheet on the days for Week 1! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.
- Salmon with Capers (30 minutes) + Pesto Quinoa
- Mediterranean Couscous Bowls (30 minutes)
- Vegan Fettuccine Alfredo (25 minutes) + Easy Arugula Salad
- Quick Garlicky Shrimp Couscous (15 minutes)
- Leftovers from above*
*Meal Prep Plan Notes
- Salmon: If using frozen salmon, make sure to refrigerate the night before. It’s an easy recipe so not much can be made in advance. (The caper butter could be, but you’ll have to re-melt it anyway.) You can make the quinoa in advance and refrigerate: wait to mix it with the pesto until the day of serving.
- Couscous Bowls: You can make the tahini sauce and chickpeas in advance and refrigerate until serving. You could make the couscous in advance, but it cooks so fast it works the day of. For gluten-free, substitute quinoa or rice. You could make a big pot of quinoa and use it in the Salmon, Couscous Bowls, and Shrimp Couscous. Of you’re serving with couscous, you could make extra if you’re planning to make the shrimp.
- Vegan Fettuccine Alfredo: Make the sauce in advance and refrigerate until serving. Reheat and serve with fresh cooked pasta for a quick and easy meal. Make the salad while the pasta boils.
- Shrimp & Couscous: This one is lightening fast. If you’re using frozen shrimp, throw it in the refrigerator the night before. If you have leftover couscous or quinoa from the above meals, it will be even faster.
Dinner Ideas Week 2
*Pick at least 3 dinners to cook at home and copy them into your Mediterranean Diet Meal Plan spreadsheet on the days for Week 2! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.
- Easy Sheet Pan Dinner (45 minutes)
- Lentil Sloppy Joes (30 minutes)
- Nicoise Salad (40 minutes)
- Make again! 1 or 2 favorite dinner ideas from Week 1
- Leftovers from above*
Meal Plan Prep Notes
- Sheet Pan Dinner: Chop the veggies in advance, then just pop them in the oven the day of serving. Or, you can roast them in advance and just reheat in a 350 degree oven until heated through, about 10 to 15 minutes. You also can make the rice or quinoa in advance and reheat prior to serving.
- Lentil Sloppy Joes: Cook the lentils in advance, then make the sauce the day of. Even better, make the entire filling in advance (it tastes better as it sits). If you’re serving with Pickled onions, make those in advance too.
- Nicoise Salad: This classic French salad has lots of components, but they can all be made ahead! Make the hard boiled eggs, beans, potatoes, and lemon vinaigrette in advance and refrigerate until serving. Make sure to let the dressing come to room temp before serving.
The classic French Nicoise Salad is 100% Mediterranean diet.
Dinner Ideas Week 3
*Pick at least 3 dinners to cook at home and copy them into your Meal Plan spreadsheet on the days for Week 4! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.
- Shrimp Marinara (30 minutes) + Arugula Beet Salad
- Best Damn Lentil Soup or Curry Lentil Soup (45 minutes)
- Best Chickpea Burgers (40 minutes)
- Make again! 1 or 2 favorite dinner ideas from Week 1 or 2
- Leftovers from above*
Meal Plan Prep Notes
- Shrimp Marinara: If you’re using frozen shrimp, throw it in the refrigerator the night before. You can use purchased marinara sauce or make the Easy Marinara in advance. For the arugula salad, use store-bought boiled beets for easiest prep.
- Lentil Soup: You could make the entire soup in advance and refrigerate: it saves well. (Leftovers also freeze well.) Or you could chop the veggies in advance to speed up prep.
- Chickpea Burgers: These save well! Make the entire burger in advance and refrigerate or freeze until serving. Consider making a double batch. You can also make the shiitake bacon in advance. For gluten-free, serve without the bun or on a salad with tahini sauce drizzle.
These Best Chickpea Burgers are super satisfying.
Healthy Dinner Ideas Week 4
*Pick at least 3 dinners to cook at home and copy them into your Mediterranean Diet Meal Plan spreadsheet on the days for Week 4! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.
- Lemon Dill Salmon (20 minutes) + BEST Steamed Broccoli
- Easy Chickpea Curry (20 minutes) + Basmati Rice
- Tuscan Soup with White Beans (30 minutes) + crusty bread
- Make again! 1 or 2 favorite dinner ideas from Week 1, 2 or 3
- Leftovers from above*
Meal Plan Prep Notes
- Salmon: If using frozen salmon, make sure to refrigerate the night before. You can make the lemon dill sauce in advance and refrigerate. The broccoli comes together quickly and you can make it while the salmon bakes.
- Curry: This one is quick to put together, but you could chop the veggies in advance and refrigerate. Make the Basmati Rice in advance. To reheat: place in a pan with a splash of water and simmer until it’s heated through and moist.
- Tuscan Soup: This soup is pretty quick to whip up, but you could chop the vegetables in advance and refrigerate to save a few minutes on prep.
Easy Chickpea Curry is quick and full of flavor.
Healthy Breakfast Ideas Weeks 1-4
Here are lots of simple ideas for healthy Mediterranean diet breakfasts! Pick any of these to eat throughout the week and copy them into your Meal Plan spreadsheet. We’ve offered quite a bit of options to account for your breakfast tastes and style. Do repeats as much as you’d like!
- Peanut butter or Nut butter on multigrain toast or English muffin
- Best Oatmeal or DIY Instant Oatmeal
- Plain yogurt (with a splash of maple syrup) with granola or berries
- Cinnamon Pecan Muesli with almond milk (made in advance)
- Avocado Toast with Egg
- Apple Oatmeal Muffins, Banana Oatmeal Muffins or Vegan Blueberry Muffins (made in advance)
- Carrot Cake Breakfast Cookies (made in advance)
- Pesto Arugula Breakfast Sandwich
- Strawberry Smoothie, Banana Smoothie, Green Smoothie, Berry Smoothie, Blueberry Smoothie, or Honeydew Smoothie
- Acai Bowl
Best Oatmeal with peanut butter is a breakfast that sticks!
Healthy Snack Ideas Weeks 1-4
Pick any of these to eat throughout the week and copy them into your Mediterranean Diet Meal Plan spreadsheet.
- Green Pea Dip & crackers (as minimally processed as possible)
- Easy Stuffed Dates
- Dark Chocolate Hummus or Cinnamon Yogurt Fruit Dip & fruit
- Hummus, Green Hummus or Greek Yogurt Ranch Dip & veggies
- Healthy Banana Bread Muffins with peanut butter
- Healthy Chocolate Snack
- Crispy Roasted Chickpeas or Crispy Roasted Black Beans
- Kale Chips
- Classic Tuna Salad with crackers
- Plain yogurt (with a splash of maple syrup) with granola or berries
- Roasted almonds and dried cherries
- Popcorn (Homemade or purchased without flavoring)
Easy Stuffed Dates are a filling snack
Healthy Lunch Ideas Weeks 1-4
Lunches can be hard, especially if you’re eating at your desk! Again, our philosophy for lunches is: keep them very simple, without a recipe if possible. Pick any of these to eat throughout the week and copy them into your Mediterranean Diet Meal Plan spreadsheet.
- Leftovers from any of the dinners!
- Simple Chickpea Salad
- Peanut Butter Dip with green apples
- Easy Chickpea Salad Sandwich
- Veggie Mini Frittatas (made ahead & refrigerated or frozen)
- Hummus, Green Hummus, or White Bean Dip, veggies and crackers, cheese slices
- Famous Tomato Dip with crackers
- Classic Tuna Salad, Tuna Salad with Egg, or Avocado Tuna Salad
- Mediterranean Loaded Veggie Sandwich
- Hummus and Veggie Roll Ups or Mexican Pinwheels
- Seasoned Brown Lentils (with Greek yogurt or cashew cream and pita wedges)
- Chickpea Salad with pita or crackers
- Avocado Toast or Ricotta & White Bean Fancy Toast
- Healthy Egg Salad with Basil
- Perfect Hard Boiled Eggs
- Mexican Quinoa, Black Bean Salad, Lentil Salad, or Vegan Italian Pasta Salad
Simple Chickpea Salad takes just 5 minutes and is perfect for desk lunches.
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