Mediterranean Diet #1


This diet is a well-balanced mix of healthy nutrients and flavors.

It is great for your body and your heart!

All of the ingredients are weighed on a stainless steel scale and measured in accurate measuring cups.



8 oz. Glass of Orange Juice

2 slices Multi Grain Bread (with olive oil, if desired)

6 oz. Non Fat Yogurt

8 oz. water



6 oz. Apple or Grapefruit Juice

9 oz. Salad with vinaigrette dressing (greens, tomatoes, cucumber, olives, mushrooms,)

4 oz. Fish fillet, steamed or poached (microwave oven is ok)

(Lean Fish : Flounder, Sole, Halibut, Turbot, John Dory, Perch, Orange Roughy,

Bass, Snapper, Talapia,)

6 oz. White Wine (optional)

10 Whole Wheat Crackers or 2 Slices Multi Grain Bread

8 oz. Water



9 oz. Salad with vinaigrette dressing (greens, tomatoes, cucumber, olives, mushrooms,)

8 oz. Green Beans, steamed or sauteed in a little olive oil

(Or any seasonal green vegetables)

Pasta with Broccoli, Mushrooms and Chicken

6 oz. White Wine (optional)

8 oz. Water



Apples and Grapes, up to 1 lb. (or seasonal fruit)

Granola Bars, up to 2 a day

Dried fruit / Trail Mix, up to 6 oz. a day

Whole Wheat Crackers, up to 20 a day

Multi Grain Bread, up to 6 slices a day (with olive oil, if desired)

8 oz. Water (as much as you want)


Instructions :

  1. This is only a sample of a healthy Mediterranean diet menu. Use your own judgment and foods that are available for your diet.
  2. At any meal, you can add a snack.
  3. The fish can be substituted with boneless, skinless chicken breasts.
  4. Adjust the quantities based on your height and weight (above is for average weight).





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