Still, here are five important tips to get you started:
Protein
Liberally
BeansLentilsChickpeasTofuTempehSeitan
Occasionally
ChickenFishSeafoodEggs
Rarely or Never
Red meat (beef and pork)Cured meats (bacon, sausage, and salami)Processed meat products (chicken nuggets)
Oil and Fat
Liberally
Extra-virgin olive oilAvocados and avocado oilOlives
Occasionally
Canola oil
Rarely or Never
Trans fatsMargarineButter
Fruits and Veggies
Liberally
Nonstarchy veggies, (zucchini, eggplant, bell peppers, artichokes, and dark greens)Starchy veggies (sweet potatoes, potatoes, and root vegetables)All fruits (peaches, cherries, apricots, strawberries, raspberries, blueberries, and blackberries)
Occasionally
There are no off-limits fruits or vegetables.
Rarely or Never
No fruits or veggies are off-limits.
Nuts and Seeds
Liberally
While they can be part of every day, eat them in moderation.
Occasionally
AlmondsPistachiosHazelnutsWalnutsCashews (and all other unsweetened nuts)
Rarely or Never
Sweetened trail mixesSweetened nut buttersSugar-coated nuts
Grains
Liberally
Whole-grain bread (look for whole-wheat flour as the first ingredient)Whole grains (farro, bulgur wheat, barley, and quinoa)Oatmeal (steel-cut or old-fashioned)
Occasionally
Pasta (choose whole-wheat pasta whenever possible)CouscousWhole-grain crackersPolentaAll-bran cereals
Rarely or Never
Frozen waffles and pancakesSugar-sweetened cerealsCrackers and other snack foods
Dairy
Liberally
These are consumed in moderation.
Occasionally
Plain Greek yogurtPlain ricotta and cottage cheeseMilkBrie, feta, or goat cheese (plus other cheeses that you enjoy)
Rarely or Never
Ice creamSweetened yogurtProcessed cheese (like American)
Sweeteners
Liberally
These are consumed in moderation.
Occasionally
HoneyA small amount of added sugar (in coffee or tea, for example)
Rarely or Never
White sugar
Condiments and Sauces
Liberally
Tomato sauce (no sugar added)PestoBalsamic vinegar
Occasionally
AioliTahiniTzatziki
Rarely or Never
Barbecue sauceKetchupTeriyaki sauce
Drinks
Liberally
WaterCoffeeTea
Occasionally
Red wine or other alcohol
Rarely or Never
SodaFruit juiceBottled sweetened coffee
Herbs and Spices
Liberally
All dried herbs and spicesAll fresh herbsGarlic
Occasionally
Salting food to taste
Rarely or Never
There’s no reason to restrict these in your foods.
Also, with Paravantes-Hargitt’s help, we’ll show you how to move toward a more Mediterranean-style of eating — rather than doing a total overhaul — that will fit with your lifestyle.
Day 1
Breakfast Coffee or tea with a bowl of oatmeal topped with berries Snack Handful of almonds or walnuts Lunch Half of a turkey sandwich made with whole-grain bread and a cup of lentil soup Snack Sliced carrots, bell peppers, and cucumbers dipped in hummus Dinner Veggie and white bean stew
Day 2
Breakfast Coffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts Snack Roasted chickpeas Lunch Leftover veggie and bean stew from yesterday’s dinner Snack A peach (or apple, depending on the season) Dinner Roasted chicken served with pita bread, tzatziki (a yogurt-based sauce), and a side salad
Day 3
Breakfast Smoothie made with the milk of your choice, fruit, and nut butter Snack ¼ avocado mashed with lemon juice and salt on top of whole-grain crackers Lunch Three-bean soup topped with a dollop of pesto and served with a whole-grain roll Snack Package of olives and fresh veggies Dinner Salmon with farro and roasted zucchini and eggplant
Day 4
Breakfast Coffee or tea and toasted whole-grain bread, sliced cheese, and strawberries Snack Pistachios Lunch Lentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives Snack Greek yogurt with fresh fruit Dinner Grilled shrimp served with sautéed kale and polenta
Day 5
Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado Snack Dried apricots and walnuts Lunch Quinoa, bean, and veggie salad served with a slice of whole-grain bread Snack Whole-grain crackers and black bean dip Dinner Marinated, grilled chicken skewers served with bulgur wheat and a cucumber and red onion salad
Day 6
Breakfast Coffee or tea and smoked salmon, capers, and tomato slices Snack In-season fruit (such as a peach or two apricots in summer, or a pear in winter) Lunch Mediterranean bean salad and whole-grain crackers Snack Piece of cheese and olives Dinner Moroccan lamb stew with couscous
Day 7
Breakfast Coffee or tea and Greek yogurt with sunflower seeds and raspberries Snack Sliced orange and pistachios Lunch A piece of whole-grain bread with sliced tomatoes, cheese, and olives Snack Packaged, flavored lupini beans Dinner Red lentil and vegetable stew
Day 8
Breakfast Coffee or tea and two eggs with sautéed greens (spinach or kale), plus an orange Snack Roasted chickpeas Lunch Leftover lamb stew from dinner on day 6 Snack Mixed nuts with a piece of dark chocolate Dinner Baked white fish, roasted potatoes, and zucchini
Day 9
Breakfast Smoothie made with the milk of your choice, frozen cherries, banana, and cocoa powder Snack Mini peppers stuffed with hummus Lunch Tuna salad made with olive oil, dried herbs, olives, and sun-dried tomatoes served on a bed of spinach with mixed veggies and whole-grain crackers Snack Piece of cheese with a piece of fruit Dinner Hearty Tuscan white bean soup with whole-grain bread
Day 10
Breakfast Coffee or tea and a bowl of oatmeal topped with raisins and crushed walnuts, plus a drizzle of honey, if desired Snack Greek yogurt and a piece of fruit Lunch Leftover Tuscan white bean soup from dinner on day 9 Snack Hummus with sliced raw veggies like red peppers, celery, and cucumber Dinner Garlic lemon chicken thighs served with asparagus and Israeli couscous
Day 11
Breakfast Coffee or tea and a slice of veggie frittata with avocado Snack Apple with nut butter Lunch Prepared dolmas (look for these stuffed grape leaves in the prepared food section at some grocers) with hummus and pita Snack Greek yogurt dip with sliced veggies Dinner Seafood stew (shrimp and white fish in a tomato base)
Day 12
Breakfast Coffee or tea and a small bowl of ricotta topped with fruit (berries, peaches, or fresh apricots) and a drizzle of honey Snack Handful of lightly salted nuts (hazelnuts, pistachios, almonds, or a mix) Lunch Greek pasta salad (whole-grain pasta with red onion, tomato, Kalamata olives, and feta) served on a bed of romaine Snack Fruit salad Dinner Leftover seafood stew from dinner on day 11
Day 13
Breakfast Coffee or tea and oatmeal with nut butter and blueberries Snack Container of Greek yogurt Lunch Salmon salad sandwich with a cup of bean-based soup Snack Smashed avocado on whole-grain crackers Dinner Shakshuka (baked eggs in tomato sauce) topped with feta and served over polenta
Day 14
Breakfast Coffee or tea and toasted whole-grain bread topped with ricotta and sliced fruit Snack Dried cranberries and mixed nuts Lunch Quinoa bowl with roasted sweet potatoes, goat cheese, and walnuts Snack Olives and a few pita chips dipped in hummus Dinner Artichoke and cannellini bean pasta with bread crumbs and Parmesan
