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Mediterranean Diet Breakfast, Lunch, Dinner, And Snack Ideas 

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By Robert J. Matthews

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Breakfast: Toast with tomatoes

One of the healthiest breakfasts in Spain is toast with traditional bread, not widely manufactured, soft bread.

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She said to pick wholemeal bread that doesn't have any added chemicals. Add olive oil, fresh tomato slices, and a pinch of salt to it after you toast it.

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Lunch: Potatoes, vegetables, and meat

She said that you should eat a lot of vegetables and a smaller amount of whole grains, potatoes, and protein.

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For lunch, the first dish might be potatoes or legumes (like beans) cooked with veggies in olive oil. The second dish could be fish or meat.

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Snack: Nuts or tortilla

She also says that a handful of plain nuts, with no salt or sauces, is a good snack because they are full of nutrients and healthy fats.

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Dinner: Fish with vegetables and rice, or a vegetable omelet

That people should get about the same amount of protein from meat, fish, beans, and eggs. 

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Let's say you had meat for lunch. For dinner, you could have fried eggs, fish, veggies, rice, or potatoes.

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Dessert: Fresh fruit with natural yogurt

She said to make sure you pick one that doesn't have any flavorings or chemicals.

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