According to Mayo Clinic, large-scale studies have demonstrated that the traditional Mediterranean diet can help to promote longevity; people following a Mediterranean diet have lower rates of death than those eating a conventional North American diet. While noting that genetics and lifestyle factors may play a role in these patterns, the American Heart Association notes that people living in Mediterranean regions have low rates of heart disease. Unfortunately, many Americans struggle to create a satisfyingly varied Mediterranean menu plan. Several possible options can provide variation between meals without compromising the benefits associated with the Mediterranean diet.
Light Mediterranean Lunch
In the traditional Mediterranean diet, breakfast and lunch are light meals, while dinner provides roughly half the day's calories. A light Mediterranean lunch plan might include hummus and tabouli with a slice of whole-wheat pita bread. Include a few small wedges of mozzarella or provolone cheese and a quarter-cup of almonds or walnuts. A fresh carrot, pear or apple completes the meal and satisfies cravings for sweets.
Filling Mediterranean Meal
People who are accustomed to high-fat, high-protein foods such as red meat may have difficulty feeling full during the first few weeks of a Mediterranean diet. A rich, Middle-Eastern dinner can address these cravings without stepping outside the boundaries of a healthy diet. Serve baked--not fried--falafel with a whole-milk tsatski sauce. Hummus and baba ganoush, both rich in high-protein tahini, can make excellent side dishes. A couscous salad with zucchini and eggplant can provide additional fiber and antioxidants; whole-grain pita bread is also a filling side dish.
Mediterranean Seafood Dinner
The Mediterranean diet usually contains fatty, cold-water fish such as salmon, which are rich in heart-healthy omega-3 fatty acids. Oven-baked salmon tastes delicious when it is seasoned with basil, oregano, garlic, parsley and balsamic vinegar; this main course pairs well with pesto-seasoned pasta. Grapes, olives, pine nuts and walnuts complement salmon and pesto; whole-grain bread drizzled with olive oil can also provide a satisfying flavor.
Mediterranean Salad
A healthy salad can act as a delicious lunch or a side dish. Arugula, spinach greens and romaine lettuces are common components of traditional Mediterranean salads. Walnuts or almonds can give the salad an appealing texture while also providing fiber, omega-3 fats and protein. Brined cheeses such as feta and sirene offer a rich flavor, while milder cheeses such as mozzarella can help to balance strong flavors. Traditional Mediterranean salads frequently include sliced fruit, dried fruit, anchovies or olives. A drizzle of olive oil and balsamic vinegar makes a delicious dressing; whole-grain bread can balance the meal with necessary carbohydrates.
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