The idea of a true Mediterranean food plan is mostly about the social side of eating. For instance, there is no need to gobble food down or eat it on the go. Mediterranean philosophy encourages people to gather together and concentrate on enjoying their meal. It keeps them away from feeling overwhelmed, helps them de-stress and unwind. As a result of more conscious food consumption, it prevents overeating.

• Plant-based. These include fruits, vegetables, nuts, beans, and herbs. Also contains cereals, whole-grain bread and pasta.
• Unsaturated fats. The primary fat sources should also be plant-based, such as olive oil, olives, seeds, nuts and avocados (or their oils).
• Seafood plays a major role, too. Usually, people from Mediterranean countries eat more fish than meat.
• Dairy products in moderate amounts are a part of the plan. It is usually fermented dairy products like yogurt or cheese.
• Poultry and eggs are included in moderate amounts.
• It’s okay to eat sweets occasionally. However, it would be better to opt for fresh fruit as a dessert to satisfy a sweet craving.
• Drinking enough water is crucial.
• Also, you can drink a glass or two of wine during your meal, especially red wine.

A 3-day sample menu to fit your busy schedule

Day 1

• Breakfast: oatmeal with fresh berries Snack: 6 oz. Greek yogurt, strawberries and a handful of almonds
• Lunch: chicken, avocado, tomato, mozzarella sandwich or whole grain pita bread
• Snack: raw Carrots and raw broccolini or a handful of nuts
• Dinner: grilled fish or chicken with fresh herbs, sautéed spinach in light olive oil and coleslaw salad made with Greek yoghurt and lemon juice (not mayonnaise).
• Snack: watermelon or an orange

Day 2

• Breakfast: Greek yogurt with fresh berries (tsp of sweetener optional)
• Snack: apple or melon
• Lunch: white fish grilled with rosemary and olive oil with quinoa or brown rice and butternut.
• Snack: handful almonds and ¼ cup grapes
• Dinner: chicken kabobs and sautéed spinach with side salad in balsamic vinaigrette
• Snack: strawberries with light cream and balsamic

Day 3

• Breakfast: whole grain toast, chicken, ¼ avocado
• Snack: 1 medium orange or apple
• Lunch: whole wheat pasta with fish and vegetables and Greek salad
• Snack: 350ml skimmed milk fruit smoothie
• Dinner: soup, couscous, grilled asparagus and chicken
• Snack: 3 crackers and one glass (5 oz.) of red wine