The Mediterranean diet, celebrated for its health benefits, is synonymous with longevity, especially in the Blue Zones of the world, where people live longer than average and tend to maintain good health.
So, what is it exactly? Packed with healthy fats, the Mediterranean diet hinges on regular consumption of fish, vegetables, fruits, potatoes, nuts, seeds, whole grains, legumes, herbs, spices, and extra virgin olive oil — a practice believed to contribute to the health and well-being of those who live in places like Ikaria, Greece, Loma Linda, California, Sardinia, Italy, Okinawa, Japan, and Nicoya, Costa Rica. At the same time, you’ll want to consume less poultry, eggs, cheese, yogurt, and red wine while limiting or avoiding red meat, processed foods, added sugars, refined grains, beer, and liquor.
Embracing the Mediterranean diet can be both nutritious and delicious. To prove it, we’ve pulled together a simple-to-execute, day-long menu that includes all three meals, plus dessert, and snacks in between, incorporating all the essential categories of the Mediterranean diet. Its flexibility and simplicity mean tailoring it to your preferences is a breeze.
Who knows? Maybe you’ll live to be 100!
Breakfast: Mediterranean Omelet with Avocado Toast
Ingredients:
- ½ tablespoon extra virgin olive oil
- 2 large eggs
- ½ cup cherry tomatoes (halved)
- 1 cup fresh spinach leaves
- ¼ cup feta cheese (crumbled)
- ½ avocado (mashed)
- 1 slice whole grain bread
- Salt and pepper
Instructions:
- Heat olive oil in a pan over medium heat.
- Whisk eggs and pour into a heated pan.
- Add tomatoes, spinach, and feta to the eggs, then fold the omelet.
- Toast whole grain bread and spread the mashed avocado on top. Sprinkle it with salt and pepper.
- Serve the omelet with avocado toast.
Snack 1: Greek Yogurt Parfait with Nuts and Berries
Ingredients:
- 1 cup Greek yogurt
- ½ cup mixed berries (strawberries, blueberries, raspberries, sliced)
- 2 tablespoons mixed nuts (almonds, walnuts, chopped)
Instructions:
- Layer Greek yogurt with fresh berries in a glass.
- Top with a sprinkle of mixed nuts.
Lunch: Easy Cannellini Bean Salad
Ingredients:
- 1 can cannellini beans (drained and rinsed)
- 1 cucumber (diced)
- 1 cup cherry tomatoes (halved)
- ½ medium red onion (finely chopped)
- ¼ cup kalamata olives (sliced)
- ¼ cup feta cheese (crumbled)
- 1 tablespoon extra virgin olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
Instructions:
- Combine beans, cucumber, tomatoes, red onion, olives, and feta in a bowl.
- Drizzle with olive oil and lemon juice, and sprinkle with oregano.
- Toss to coat and serve.
Snack 2: Hummus with Olive Oil and Veggie Sticks
Ingredients:
- ¼ cup store-bought hummus
- ½ tablespoon olive oil
- Carrot, cucumber, and bell pepper sticks (for dipping)
Instructions:
- Measure out hummus and place on a mound on a plate.
- Drizzle with olive oil.
- Serve with veggies for dipping.
Dinner: Simple Salmon in Parchment with Quinoa
Ingredients:
- 1 6-ounce portion Vital Choice wild salmon
- ½ fresh fennel bulb
- ½ lemon
- 1 tablespoon dry white wine
- Salt and pepper to taste
- 1 garlic clove (chopped)
- 3 sprigs fresh thyme
- ½ tablespoon extra virgin olive oil
- 1 cup cooked quinoa
Instructions:
- Preheat the oven to 400 degrees Fahrenheit. Cut a 12-inch square of parchment paper for each salmon fillet.
- Remove the stalks from the fennel bulb and reserve the tender fronds at the top of the stalks. Cut off the root end of the fennel bulb, then thinly slice the bulb with a kitchen knife or mandolin slicer. Place one-fourth cup of fennel slices in the center of each piece of parchment as a base for the salmon.
- Lightly season each salmon portion with salt and pepper and place skin-side down atop the fennel. Thinly slice the lemon, and layer lemon slices on the salmon fillets.
- Top the lemon slices with a reserved fennel frond or two and thyme sprigs, and sprinkle with chopped garlic.
- Pour 1 tablespoon of dry white wine over each fillet.
- To create your parchment packets, fold the parchment in half over the salmon so the ends meet and the salmon is at the back of the packet. Starting at one corner, fold a triangle toward the salmon in the center, then continue to fold triangles until you’ve folded around the salmon to the opposite side to create a sealed packet. Tuck the final triangle under the end of the packet to seal it.
- Place the packet in the oven for 10-15 minutes. An instant-read thermometer inserted into the thickest part of the fillet should read 145 degrees Fahrenheit.
- When you plate this meal, serve the salmon still in the parchment so everyone can enjoy the wonderful aroma as they open their packets at the table.
- Serve with cooked quinoa and mixed steamed vegetables, such as zucchini or broccoli, or roasted carrots.
Dessert: Almond-Stuffed Dates
Ingredients:
- 4 large Medjool dates
- 4 almonds
Instructions:
- Cut a slit into the side of each date.
- Press one almond into each date.
