The Mediterranean diet is quite well known across the globe and has umpteen followers. A conventional Mediterranean diet comprises generous quantities of veggies, fruits, legumes, fish and whole grains along with fats that are healthy. This diet recommends minimal consumption of red meat and wine. Since this diet focuses more on plant foods one meal usually becomes quite wholesome with legumes, whole grains, and veggies itself.

The diet recommends olive oil as a medium for cooking and encourages using all kinds of spices. The best options for drinks include water and red wine in limited quantities. Additional diet tips to follow include:

1. Foods to avoid in a Mediterranean Diet
People following this diet needs to steer clear of the below-mentioned foods:

• Packaged or processed food items
• Candies, pastries, and sodas that have high traces of added sugars
• Refined oils like soybean and canola oil
• White pasta, pizza dough, and all other items made using refined white flour.

If you are seriously considering adopting this wonderful diet as a lifestyle, given below are some simple breakfast, lunch and dinner options that would give you an idea about how to go about this.

2. Breakfast options

• Grilled tomatoes, toasted whole wheat bread, and a single pan-fried egg.
• Greek yogurt with half a cup of fruits like raspberries or blueberries with a few walnuts or almonds.
• A cupful of oats made from whole grain along with honey, dates, and cinnamon with a topping of fruits that are low in sugar content.
• Two eggs scrambled along with capsicum, tomato, and onions along with a quarter portion of avocado.

3. Lunch options

• Two ounces of hummus, Pita bread made from whole grain and two portions of a green salad that comprises olives and cherry tomatoes with vinegar and olive oil dressing.
• One sandwich from whole grain bread with veggies like zucchini, capsicum, and onions.
• Beans that are boiled with flavorful spices like garlic, laurel, or cumin along with a cup full of arugula dressed with olive oil and topped with feta cheese, tomato, and cucumber.
• Anchovies roasted with olive oil with a dash of lime juice and a wholesome salad that includes tomatoes and around two cups of steamed kale.

4. Dinner options

• Pizza made from whole grain topped with grilled veggies, and tomato sauce with a little cheese which is low in fats. You have the option of adding some chicken shreds or ham to your pizza.
• One potato roasted in olive oil along with chives with a single helping of salmon or cod that is baked with black pepper and garlic to enhance the flavor.
• Half a serving of pasta made from whole grains with grilled veggies, tomato sauce, and olive oil along with one tablespoon of Parmesan cheese
• Two servings steamed spinach with herbs and a portion of artichoke boiled with spices like garlic and olive oil.