Mediterranean Diet Menu & Nutrition

Sample Menu

Here’s a day of typical meals on a 1,500-calorie Mediterranean diet from Oldways, the Boston-based nonprofit that cocreated a Mediterranean diet pyramid.

Breakfast

6 oz. Greek yogurt topped with ½ cup strawberries and 1 tsp. honey

1 slice whole-grain toast with half mashed avocado

Lunch

1 whole-grain pita with 2 tbsp. hummus and stuffed with 1 cup fresh greens and 2 slices tomatoes

1 cup minestrone soup

1 medium orange

Water with 1 lemon wedge

Snack

1/8 cup sliced almonds

1/8 cup peanuts

Dinner

3 oz. salmon topped with 1 tsp. tarragon and 1 tsp. mustard over

½ cup couscous, ½ cup zucchini, and 4 spears asparagus

Salad—

½ cup arugula

½ cup baby spinach

1 tbsp. shaved parmesan cheese

1 tbsp. vinaigrette dressing

5 oz. red wine (optional)

Dessert

Small bunch grapes

½ cup lemon sorbet

Nutrition

Here’s a breakdown of the nutritional content of a day’s meals on a typical Mediterranean diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.

Because this diet is highly individualized, your actual intake will vary. Diet figures were supplied by Oldways.

Mediterranean Diet Recommended
Calories 1,527 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 29% 20%-35%
     Saturated 5% Less than 10%
     Trans 0% N/A
Total Carbohydrates 50% 45%-65%
     Sugars
(total except as noted)
20% N/A
     Fiber 32 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 18% 10%-35%
Sodium 1,368 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,351 mg. At least 4,700 mg.
Calcium 418 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 2.8 mcg. 2.4 mcg.
Vitamin D N/A 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.

Last updated by Kurtis Hiatt | December 12, 2013

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