Mediterranean Diet Ideas

A Mediterranean diet is an eating plan with high consumption of fruits, vegetables, nuts, fish, whole grains, olive oil and red wine, according to MayoClinic.com. It incorporates recipes from countries that border the Mediterranean Sea. Research published in the British Medical Journal in 2008 discovered that adherence to a Mediterranean diet improves health and reduces overall mortality, death from cardiovascular disease and cancer and incidence of cancer, Alzheimer's and Parkinson's diseases.

Breakfast

The Mediterranean diet includes breakfast, lunch, dinner and snacks twice daily, according to the National Board for Preserving the Italian Healthy Eating Traditions. Whole-grain cereals with yogurt are a way to start the day. Whole-grain cereals are complex carbohydrates that provide energy and contain B vitamins, calcium and magnesium. Fruit juice, apples, grapes, berries and tangerines will add plenty of vitamins and antioxidants to a breakfast meal. Avoid or minimize butter, cream and milk because these dairy products have saturated fat and could increase risk for heart disease, according to the American Heart Association.

Lunch

A Greek salad is an ideal meal for lunch. It can contain a mixture of chopped green leaf vegetables, such as romaine lettuce, sliced cucumber, chopped tomatoes, chopped green and red peppers, pitted black olives, red onion, crumpled feta cheese, olive oil, red wine vinegar, oregano, ground black pepper and juiced lemon, according to AllRecipes.com. A serving can provide only 265 calories, 22g of total fat and 22mg of cholesterol. Another Mediterranean diet idea for lunch is vegetable soup, mixed bean salad, babaganoush, a spread made of roasted eggplant, spinach pie and whole-grain bread. Mediterranean bean salad can consist of a mixture of garbanzo beans, kidney beans, chopped tomatoes, chopped red onion, chopped parsley, capers, extra virgin olive oil, lemon juice and salt, according to AllRecipes.com. This dish has 329 calories, 12g of fat and no cholesterol. A glass of mineral spring water with a touch of lemon will add no calories.

Dinner

A Mediterranean dinner meal can begin with a green leaf vegetable salad, Spanish olives, anchovies or grilled sardines, and Italian dressing made with olive oil and red wine vinegar. According to the University of Michigan Integrative Medicine, anchovies and sardines are rich sources of omega-3 fatty acids, a type of polyunsaturated fat that can reduce the risk of heart disease. Mediterranean cod is a delicious entree that could be served with squash, brown rice and red wine. According to the George Mateljan Foundation, Mediterranean cod includes cod fillets, onions, chopped garlic cloves, vegetable broth, diced tomatoes, fresh lemon juice, chopped olives, capers, fresh basil, rosemary and thyme. This dish is only 196 calories per serving. Baklava is a delicious dessert made from filo dough, honey and nuts, usually walnuts, pistachios or almonds.