Sample Mediterranean Diet Menus

What you eat will be what dictates your health. Since food gives us energy and nutrients, we should value good food and good health just the same. For those of us who want to have a healthier eating habit, we can check out the Mediterranean diet menus.

Going Mediterranean with your food seems to be the best way in staying healthy. It worked for people from Crete, most of Greece and Southern Italy in the past and it should still be a great way of eating for us now. Since people who followed the Mediterranean diet have longer life expectancies and lesser risk for chronic diseases, it would really be worth it to try out some recipes based on the food that they recommend eating.

There really isn’t an exact formula when it comes to the Mediterranean diet. You can cut back on your calorie intake if you base your menu on the Mediterranean diet pyramid. Since you will know what food to eat daily or weekly, you will be able to control your calorie intake which is a plus for weight maintenance.

You can make a Mediterranean stew with olives and oranges that quells your hunger and only has around 338 calories to boot. It has beef, squash, tomatoes, and peppers over couscous. Roasted broccoli and tomatoes is also a meal that has a really low calorie count. Olives, dried oregano, capers, garlic, lemon juice and extra-virgin olive oil add flavor to this dish. This recipe requires baking and roasting and will be done in thirteen minutes. The Vitamin C, Vitamin A and Folate in this meal would be great for your body.

If you like to substitute your meat with tofu, you can try having grilled tofu with a Mediterranean chopped salad. It’s low in calories and also gives you Calcium, Vitamin C and Iron. The lemon juice and garlic based marinade will give the flavor for the tofu. If you marinate it several hours before serving, the more flavorful the tofu will become. Oregano and pepper are additional flavorings you will find in this recipe.

With these sample Mediterranean diet menus, you can make your own Mediterranean inspired dishes at ease. It will not just be enjoyable but it will also be healthy for you. Just think about the calories you won’t be getting with each meal.

Sample Mediterranean Diet Menus


  • cereal 3/4 cup
  • skim milk 1/2 cup
  • banana 1
  • margarine 1 tsp
  • whole wheat toast 1 slice
  • olive oil 1/2 tbsp
  • sliced almonds 1/2 oz


  • lentil soup 1 cup
  • hard roll 1
  • olive oil 1/2 tbsp
  • spinach 1 cup
  • romaine lettuce 1 cup
  • chopped mushrooms 1/4 cup
  • radishes 2
  • balsamic vinegar 1/2 oz


  • plain yogurt 1 cup
  • blueberries 1/2 cup


  • pasta 1 1/2 cup
  • tomatos 1/2 cup
  • broccoli 1/2 cup
  • squash/zucchini 1/2 cup
  • sweet peppers 1/4 cup
  • chopped mushrooms 1/4cup
  • olive oil 2 tbsp
  • Parmesan cheese 1 tbsp
  • white beans 1.2 cup
  • red wine vinegar 1/2 oz
  • garlic 1 clove
  • whole wheat bread 1 slice
  • grapes 1/2 cup

Share |