The Sonoma Diet is a Mediterranean inspired way of eating. Instead of cutting out a certain food item or eating a very low number of calories, you are taught to make better and healthier food choices. The diet is separated into three different "waves" with each wave focusing on controlling portions and choosing foods that are not high in fat or sugar.
Breakfast
For your morning meal, you should plan to get a serving of whole grains. Meal ideas include whole grain cereal and low fat milk, whole grain toast seasoned with olive oil, fruit salad, low fat yogurt and almonds, scrambled eggs with feta cheese, omelet with mushrooms and frittata with broccoli and peppers.
Lunch
Lunch is typically kept light on the Sonoma Diet and consists of mostly salads with light dressings. Possible entrees are wild rice salad with chicken, tomato and feta field greens salad, chicken and mixed vegetable salad. Some other meal options include roasted chicken on a whole grain pita with vegetables, whole wheat pizza with tomato sauce and feta cheese and black bean soup with whole grain crackers.
Dinner
Lean proteins are likely to be included in the last meal of the day along with a serving of vegetables and whole grains. Fresh or frozen meats should be prepared in a healthy manner, such as broiling, steaming or grilling. Olive oil can be used during cooking. Some meal ideas include grilled tuna with broccoli and brown rice, salmon steaks wit asparagus and a piece of crusty wheat bread, garlic flavored chicken breasts with a carrot salad and fresh fruit or pork chops with hummus served on whole grain bread.
Snacks
You are allowed a snack and dessert option on the Sonoma Diet. Fruit dishes, such as blueberry tarts, peach cobblers and tropical fruit salad are usual choices for dessert. Carrots, yogurt, whole wheat pitas, celery sticks and nuts are possibilities for a mid-day snack.
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