Sample Mediterrean Diet


  • Whole grain bread (toasted)
  • Almond butter
  • Apple slices
  • Goat cheese


  • Roasted Red Pepper and Tomato Soup (Pacific Foods brand, as an example)
  • Pre-made humus, whole grain crackers and baby carrots
  • Yogurt spooned over cut up grapes and strawberries

Mid-Afternoon Snack

  • Dried apricots
  • Walnuts


  • Halibut sautéed in olive oil with lemon and thyme
  • Boxed couscous with added diced tomatoes, parsley, and chickpeas
  • Asparagus drizzled with olive oil sprinkled with pepper
  • Mixed greens salad with olives (green or black), cucumbers, tomatoes, and parmesan cheese dressed with oil and vinegar