Mediterranean diets, which imitate the dietary habits of cultures bordering the Mediterranean sea, are among the healthiest culinary lifestyles in the world. The American Heart Association notes that a Mediterranean-style diet contains large amounts of heart-healthy foods like olive oil, fruits, vegetables, seeds and grains. The Mayo Clinic notes that adults eating a Mediterranean diet are less likely to die of heart disease or cancer than people who eat a conventional American diet. A variety of meal plans can make this traditional diet as satisfying as it is nutritious.
Rich Middle Eastern Meal
Traditional Arab foods are a delicious aspect of the Mediterranean diet. A rich, filling Middle Eastern meal plan includes falafel with tsatsiki (yogurt) sauce on a bed of arugula or other leafy greens. Baba ganoush (eggplant sauce) with whole-grain pita bread makes an excellent side dish, and a couscous salad can provide additional grains and vegetables. Consider sprinkling sumac, a deep-red aromatic spice, over the side dishes.
Light Meditarranean Fusion
This fresh meal plan is a delicious low-calorie option for Mediterranean dieters looking to lose weight or enjoy a light refreshment. Hummus with extra tahini offers a filling, protein-rich main course and pairs well with other flavors. Tabouli, a bulgur wheat salad with large amounts of flat-leafed parsley, is an excellent complementary side dish. Serve with freshly sliced apples, carrots, kalamata olives, honey and cheese.
High Omega-3 Meal
The Mediterraean diet emphasizes plant-based omega-3 fats, like those found in olive oil, as well as animal-based omega-3 oils found in fatty fish like salmon. A high-omega-3 meal pairs broiled salmon with whole-grain pasta and pesto sauce. Basil, cilantro, garlic, olive oil and balsamic vinegar can form a delicious seasoning base for a heart-healthy salmon steak. As a side dish, serve whole-grain pasta with pesto made from large amounts of olive oil, hand-picked basil leaves and crushed pine nuts. Fresh fruit can add potent antioxidants to this heart-healthy meal.
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