Menu Ideas For A Mediterranean Diet

The Mediterranean diet involves foods shared by people who live adjacent to the Mediterranean Sea that are eaten in patterns that resemble the traditional diet in Greece, according to research by A.P. Simopoulos that was published in the "Journal of Nutrition" in 2001. This diet consists of a high intake of fruits, vegetables, wild plants, nuts, cereals, olive oil, olives, cheese, fish and moderate amounts of wine. MayoClinic.com says a Mediterranean diet is healthy for your heart.

Breakfast

Breakfast is an important meal that can help you start your day energized. A nutritious Mediterranean-style breakfast can begin with a glass of freshly squeezed grape juice followed by a bowl of steel-cut oatmeal with skim or rice milk with a half tablespoon of olive oil and sliced walnuts. Red and purple grape juices are packed with phytonutrients, antioxidants such as resveratrol and flavonoids that can reduce low lipoprotein cholesterol -- the bad cholesterol -- increase high density lipoprotein cholesterol -- the good cholesterol -- lower blood pressure, reduce risk of blood clots and prevent damage to blood vessels in your heart, according to MayoClinic.com. Steel-cut oatmeal is a whole grain that is high in dietary fiber, vitamins and minerals. Research by Aloys Berg published in "Annals of Nutrition and Metabolism" in 2003 discovered that oat bran significantly reduces cholesterol and low-density lipoprotein cholesterol. Walnuts are high in omega-3 fatty acids, according to the U.S. Department of Agriculture; omega-3 fatty acids are healthy fats than can reduce your risk of heart disease, cancer and arthritis, according to the University of Maryland Medical Center.

Lunch

A delicious Mediterranean lunch menu can include lentil soup, salad, dolmades and spanokopita. Lentil soup is made with lentil legumes, which are a good source of protein and fiber. A salad with cucumbers, tomatoes and olives with extra virgin olive oil and vinegar provides vitamins, minerals and essential fatty acids. Dolmades is a traditional Mediterranean dish made with grape leaves stuffed with rice, onions, fresh mint, dill and other spices. It can be served cold or warm. Spanokopita, also called spinach pie, is a traditional Greek dish made with a light and flaky phyllo dough, spinach, feta cheese, extra virgin olive oil and spices that is baked in the oven. One serving of spanakopita is only 263 calories, according to Food.com. A Mediterranean lunch includes dishes made with olive oil, a food with healthy fats that can help you reduce weight. Research by M.M. Flynn published in the "Journal of Womens Health" in 2010 demonstrates that an olive oil-enriched diet brings about greater weight loss than a lower-fat diet in an 8-week comparison.

Dinner

For dinner, a Mediterranean diet menu can include lemon soup, taramasalata -- also known as fish roe or caviar, okra -- vegetable moussaka, bulgar and fresh grilled fish. Vegetable moussaka is a traditional Greek dish made with eggplants, zucchini, potatoes, tomatoes and other vegetables. One serving of vegetable moussaka is 243 calories, according to Allrecipes.com. A glass of wine can put the final touch on a delicious meal.