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Mediterranean diet - meal by meal

A Mediterranean meze spread is typically served as an appetizer but works well as brunch for a crowd.

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https://edition.cnn.com/2021/09/01/health/mediterranean-diet-recipes-wellness/index.html

How to start the Mediterranean diet — meal by meal

Breakfast is an easy way to start the Mediterranean style of eating. You can enjoy a warm and filling ancient grain, topped with yogurt, fruit and honey. Alternatively, pare down and simply go with Greek yogurt, which has double the protein and half the sugar for the same calories as regular yogurt, topped with fresh fruit, berries and a sprinkle of nuts.

To take your yogurt breakfast to another level, try this version. It's a unique combination of whipped Greek yogurt with cardamom, vanilla, medjool dates and pistachios.

Lunch is another great meal to replace with a Mediterranean option. Eating a grain- or legume-based salad, for example, helps raise blood sugar slowly, giving your brain the energy it needs to make it through the day. It also reduces overeating at night.

This gorgeous farro salad is chock-full of veggies, sprinkled with Greek feta and drizzled with vinaigrette.

Snacks

Studies have shown that few of us eat enough nuts, a great source of heart-healthy polyunsaturated and monounsaturated fats. Packed with protein, nuts are a super choice for a snack, as long as you watch your portions -- they can be calorie-dense. This almond snack features the Mediterranean spice blend za'atar.

Za'atar varies by culture, but it is generally a combo of toasted sesame seeds, dried oregano, and thyme or marjoram, along with the the tart, tangy Mediterranean spice sumac.

Dinner

The use of red and processed meats is rare in the traditional Mediterranean diet, but fish and other seafood (which are good ofr you brain) are consumed at least twice a week. For your dining pleasure, try this recipe of salmon with roasted grape salsa, a colorful mix of roasted red grapes, red peppers, green peppers, red onions, lemon juice and cilantro.

Dessert

You might think you'll chow down on such Mediterranean delights as baklava, tiramisu, cannoli, gelato, flan and crème brûlée, but those are saved as occasional special treats in many of the countries around the Mediterranean Sea.

Instead, think fresh fruit, whole, sliced or grilled, or a healthy combo of whole-grain granola with ricotta and freshly grated orange zest.

Brunch

Green Shakshuka With Basil and Toasted Pine Nuts

Prep ahead and freeze

If cooking on the weekends and freezing for the weeks ahead is your thing -- or you'd like ideas for how to start -- you're in luck. Many Mediterranean foods can be prepped or frozen with no issues. Whole grains can be made in bulk in a slow cooker and frozen in individual servings for breakfast or added to soups and salads built later.

This make-ahead, freezable breakfast -- packed with vegetables and a bit of feta -- is a breeze to prepare in advance for busy mornings or a midday protein snack.

Kid-friendly meals

Mediterranean Pita Bread Pizza

P.S. Adults will love the tasty creations, too.