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When you're following this eating plan, you’ll be eating all of your favorite fruits and vegetables in abundance. Enjoy berries, melon, grapes, apples, and citrus fruits. Experiment with different vegetables, and eat as much eggplant, broccoli, cauliflower, spinach, kale, artichokes, green beans, olives, avocados, and tomatoes as you want. Beans are a big part of the Mediterranean diet too. Eat black beans, red beans, white beans, and lima beans. You should also enjoy nuts and seeds. Some excellent snacks that are Mediterranean-friendly include almonds, dates, figs, sunflower seeds, and walnuts.
High fiber foods such as whole grain bread, brown rice, lentils, and wheat are also encouraged while you're eating on this plan. You should also incorporate oils such as olive oil. It's a great fat to cook with and you can use extra virgin olive oil to dress your salads and vegetables. Vinegars such as balsamic vinegar are also excellent and do a wonderful job of adding flavor to meats, cheeses, and veggies.
Your protein sources should consist of chicken, other poultry, fish, and eggs. Turkey, guinea fowl, shrimp, salmon, cod, and sardines are great-tasting foods that also pack a healthy punch. All of your meals will ideally include one protein source and at least one serving each of vegetables and fruits.
