
16. Example Meals for a Day
Now that we have talked quite a bit about the diet, I think it would be beneficial to lay out what a day on a diet would look like. Let us start with the most important meal of the day: breakfast. Some options here include one pan-fried egg, a few pieces of whole-wheat toast, and a side of grilled tomatoes. If you want to increase your calorie count, try adding another egg or some avocado spread to your toast. Lunch is a meal often forgotten, but it is essential to remember to eat three meals a day on the Mediterranean diet.
Lunch could look something like this: two cups of mixed salad greens topped with cherry tomatoes and olives with a simple dressing of olive oil and vinegar. Nobody wants to eat just a salad for lunch; try adding a few pieces of pita bread and hummus to the mix. Do not skip out on dinner: after such a light breakfast and lunch, you’ll be starved by evening. Try making yourself a whole-grain pizza topped with tomato sauce, grilled vegetables, and low-fat cheese. Again, for extra calories, try adding shredded chicken, ham, tuna, or pine nuts to the pizza.