Beginner's Guide to the Mediterranean Diet

Beginner's Guide to the Mediterranean Diet:
Great for weight loss on Long Island, NY

If you read our most recent blog about the Mediterranean Diet, we explained the diet’s magnificent health benefits. Now you may be wondering how you can more specifically begin incorporating it into your life. While there isn’t one correct way to follow the diet, we thought it would be nice to share a general guideline with a Three-Day Meal Plan approved by our registered dietician on Long Island, Jo Tutrani


  • Fruits: apples, oranges, strawberries, kiwi, melon, blueberries, pears, peaches, apricots
  • Vegetables: spinach, arugula, broccoli, cauliflower, onions, zucchini, asparagus, kale, potatoes
  • Legumes: chickpeas, lentils, beans, peanuts
  • Whole grains: quinoa, couscous, millet, oats, brown rice, buckwheat, whole grain pasta, farro
  • Nuts and seeds: almonds, pistachios, walnuts, chia seeds, flax seeds, hazelnuts, macadamia nuts, sunflower seeds
  • Poultry: chicken, turkey,
  • Seafood: salmon, tuna, trout, mackerel, anchovies, sardines, mussels
  • Eggs: egg yolks and egg whites
  • Dairy: cheese, yogurt, milk
  • Healthy fats: olive oil, avocados, olives, avocado oil
  • Herbs and spices: basil, oregano, thyme, rosemary, pepper, turmeric, garlic, cinnamon, coriander
  • Beverages: water, coffee, tea, red wine (1–2 glasses per day)


  • Processed meats: bacon, salami, sausage, hot dogs
  • Refined grains: white bread, crackers, biscuits, white pasta, flour tortillas, white rice
  • Sugar-sweetened beverages: juice, soda, energy drinks, sports drinks
  • Refined oils: vegetable oil, soybean oil, canola oil, corn oil, safflower oil
  • Processed foods: fast food, chips, convenience meals, microwave popcorn, pretzels
  • Added sugar: table sugar, ice cream, candies, cookies, baked goods, ice cream

3-Day Meal Plan

A sample 3-day meal plan by our dietician, Jo Tutrani

Day 1
  • Breakfast: Greek yogurt with strawberries and oats.
  • Lunch: salad with 1/2 cup chickpeas, 1 oz. of goat cheese, vinegar and olive oil (1 tbsp. of each)
  • Dinner: 4 oz of fresh tuna, 1/2 yam, salad with olive oil, 1 fresh fruit
Day 2
  • Breakfast: Oatmeal with berries and walnuts
  • Lunch: grilled chicken, vegetables such as broccoli, 1/2 cup butternut squash
  • Dinner:  Broiled salmon, served with brown rice and vegetables.
Day 3
  • Breakfast: Omelet with veggies, tomatoes and onions, a piece of fruit.
  • Lunch: whole grain Ezekiel bread sandwich made with avocado 2 tbsp., 2 oz of turkey, and 1 cup of fresh vegetables on side
  • Dinner: Mediterranean lasagna

Have You Seen You A Dietician This Year? There’s No Better Time Than The Present!

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