Mediterranean Diet at Every Meal


All of these meal suggestions feature foods from a Mediterranean-style diet, which — in addition to being heart-healthy — has also been shown to provide anti-inflammatory benefits (good news for arthritis sufferers).

Rating – Medium

Breakfast ideas

  • Oatmeal with fresh fruit
  • Avocado slices on whole wheat toast
  • Scrambled eggs with feta cheese and spinach

Lunch ideas

  • Greek salad with chickpeas for protein
  • Tuna sandwich on whole wheat bread
  • Grilled cheese with feta and sun-dried tomatoes. Grill with olive oil instead of butter

Dinner ideas

  • Easy baked salmon, whole wheat couscous, spinach salad with sliced oranges

The dinner menu of salmon, whole wheat couscous, and a spinach salad with oranges brings together different tastes and textures for a simple, satisfying, Mediterranean-style meal.


  • 4 6-oz. salmon fillets
  • Salt and pepper to taste
  • 2 tablespoons extra virgin olive oil
  • Juice from half of a lemon; save the other half for wedges
  • 2 large garlic cloves, minced
  • 1 teaspoon Herbes de Provence or Italian seasoning
  • Lemon wedges for serving, if desired



  1. Preheat oven to 400 degrees. Line a baking pan with parchment
  2. Season salmon with salt and pepper and place skin-side down in the baking pan
  3. Whisk the olive oil and vinegar together in a small bowl
  4. Add minced garlic and Herbes de Provence and whisk again to blend
  5. Brush tops and sides of salmon fillets with the olive oil-lemon mixture
  6. Bake until salmon is opaque and cooked through, about 13–15 minutes
  7. Serve on a bed of whole wheat couscous, and garnish each fillet with a lemon wedge

Note: Leftover cooked salmon can be cooled, covered, and refrigerated to enjoy the next day