Now actual rye, has 72% manganese, more fiber, 25% phosphorous/copper. They may include the following nutrients and others: Vitamin A. Select dense, chewy, country-style loaves without added sugar or butter. Foods to limit on a Mediterranean diet include: Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods. Ezekiel bread is a favorite because it is made with sprouted grains and no added sugars. Olive oil and nuts help lower "bad" cholesterol. Best for diabetes, keto, and vegetarian menus: Diet-To-Go. Mediterranean Diet Food List. The Mediterranean diet is a way of eating that emphasizes vegetables, herbs, fruits, whole grains, nuts, seeds, olive oil and moderate portions of dairy, eggs, fish and poultry, according to the American Heart Association. Food for Life Ezekiel 4:9 easily tops the list when it comes to the best plant-based bread, both in terms of the bread itself and the brand. Beans are also a good protein source; Tangney suggests having them three times a week. Trader Joe's. Mission, a classic tortilla brand, now makes a high-fiber, whole wheat option. 6. 4g protein. If you don't want to use bread, make sweet potato toast as an alternative! 2. Per serving (1 package): 250 calories, 21 grams of fat (8 grams of saturated fat), 260 milligrams of sodium, 5 grams of carbs (2 grams of fiber, 1 gram of sugar), 12 grams of protein . PER 2 tablespoons: 70 calories, 5 g fat (1 g saturated, 0 g trans fat), 130 mg sodium, 4 g carbs (2 g fiber, 0 g sugar), 2 g protein. So if your slice has 20 grams of carbs, make sure there's at least 2 grams of fiber. Simple carbs are fine in moderation. Begin combining the wet ingredients. "On a sandwich, I love that it gives me 20 grams before I even add my fillings," says Caroline Thomason, RD CDCES. Look for bread that is made with 100% whole grains. " The best whole grain bread for mediterranean diet is a bread that is made with whole wheat flour, rye flour, oat flour, or a combination of these flours. Vitamin B-6, also called pyridoxine. The Mediterranean diet is even endorsed by the American Heart Association, as “this style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol, and high blood pressure. Lightly brush a 9" x 13" casserole dish with extra virgin olive oil. Sprouted-Grain Bread 2. Diet-Friendly Sandwiches. Whole wheat bread is made from whole wheat flour. Make it a 2,000-calorie day: Add 1 medium. Niacin. In a large mixing bowl, combine together the dry ingredients using a fork or whisk. Whole grains such as oats, wild rice and quinoa. 5. Cover and reduce the heat to medium-low. BIENA Chickpea Snacks. If you're trying to determine the best and worst breads for your diet, it's simple. If salads are becoming boring try this stuffed pepper recipe - slice them up, bake them til soft in the oven, then fill them up. Beans such as kidney, black, or pinto beans, or chickpeas. 3. Bake the bread. A 2013 study of over 7,000 people, one of the largest ever done, found people who followed a Mediterranean diet supplemented with extra-virgin olive oil for five years had a 30% lower risk of. While most people choose to eat white bread, you are. They are consumed about twice a week in the form of a stew cooked with tomato and olive oil but can be consumed cold as well or as a dip. Consuming a balanced mix of fruits, vegetables, legumes, whole grains, lean meats and fish can help lower that risk. Sprinkle the crumbled feta on one half of each sandwich then top with matchstick carrots, tomatoes, cucumbers and finally the sprouts. We spent several hours searching the internet for best bread on mediterranean diet, reading reviews, and drawing on our own personal experiences to compile our list of the top 8 best bread on mediterranean diet now available on the market. With four flavor options, you won’t be able to tell the difference. Sprouted Sourdough is made with sprouted whole-wheat berries and has only 15 grams of carbs per slice. Season with a big dash of kosher salt. Whether you're on the Mediterranean diet or just love carbs, experts share the healthiest bread to eat (and which ones you should avoid). • Eating a limited amount of red meat. No cinnamon sugar topping. Snack Dried apricots and walnuts. The Mediterranean Diet Concept. Following the Mediterranean diet means that I keep red-meat consumption to a minimum. News & World Report, the global authority in rankings and consumer advice, released its annual assessment of. Authentic Tzatziki -Greek Garlic Yogurt Dip. A Mediterranean-style diet typically includes: plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds; olive oil as a primary fat source; and. 5. Advice for beginners. Fresh, satisfying ingredients that won’t put you in a post-meal coma — another benefit of eating Mediterranean-style foods. Fresh vegetables are essential if you follow the Mediterranean diet. Option C: Oatmeal with berries, hemp seeds, and almond butter. Fish and. Dairy will include mainly yogurt and cheese. This bread is usually baked in a wood-fired oven, which gives it a characteristic flavor and texture. Calories: 90. Place the four slices of bread on a large cutting board and spread a layer of hummus one one side of each slice of bread. Below is a review of some of the best bread on mediterranean diet together with their extra features and functions. Bake the bread on a 11" x 17" jellyroll pan or a cookie sheet. Fish and seafood. Wonderful Pistachios Roasted and Salted Pistachios,1. Manna Organics – I recommend the Sunseed, Multigrain, Millet Rice, or Whole Rye Bread. A lower-carb diet doesn't mean never eating bread. Next, add the juice of one lemon, 2 teaspoons of white wine vinegar and ⅓ cup of extra virgin olive oil. Rye Breads Are Considered More Nutritious Than Wheat Breads. It has been shown to have numerous health benefits, including reducing the risk of heart disease, stroke, and certain types of cancer. Yum! Bread is a staple food in the Mediterranean diet. Meanwhile, put the beans in a pan with garlic and stock. Make the labneh spread. Fish helps lower triglycerides and blood pressure. When making. At the end of the study, people in the low-carb group lost 22 pounds (10. Day 5. • Eating only moderate portions of dairy. 20 of 30. Extra-virgin olive oil: At least 1 tablespoon per day, but no more than 4 tablespoons per day. This bread contains a high level of carbohydrates and low. Berman said this lunch brings together many of the principles of the Mediterranean Diet. Like other fortified cereals, enriched grits are a good source of iron, with one serving delivering 100% of the recommended Daily Value. Processed oils; Sodium; Saturated fats; High-sugar foods; A high amount of red meat; RELATED: 9 Best Mediterranean Diet Breakfast Recipes Health Benefits of the Mediterranean Diet. 91K. Beans play an important role in the Mediterranean diet. Mediterranean Diet Anti-Inflammatory Diet Weight Loss Heart Health Gluten-Free Vegetarian Vegan. The research. Udi’s Plain Bagels *. Crumbly, dry and covered in mold after only a few days, Amazon’s take on white bread was quite pitiful. Pane carasau, Sardinia, Italy. To ‘wrap’ up the end of Whole Grain Week, we decided to break down the different bread varieties to help you make the best choice for you. Eat nuts and olives. Look for shelf-stable gnocchi near other pasta. Tahini toast with feta and pine nuts. snack, and add 1 clementine to P. View full post on Pinterest. Mix together 1 cup labneh ( homemade or store-bought), 3 tablespoons each finely chopped Italian parsley, dill, and basil, and a dash of kosher salt in a small bowl. The plan starts with a rapid weight loss phase: this lasts between two and 12 weeks, during which you follow a daily 800-calorie eating plan. Whole grain bread: As mentioned earlier, whole grain bread is an excellent choice for a Mediterranean diet. Eat seafood and fish at least twice a week. It is a good source of fiber and nutrients. Durum wheat semolina pasta. The combo of fiber and protein helps keep you feeling full and satisfied for longer, as well as promoting healthy digestion and nutrient absorption. To cook the peppers, preheat the oven to 500 degrees Fahrenheit. This bread is particularly good, as oats are high in fibre and can help lower cholesterol levels, regulate blood sugar levels and lower blood pressure. Protein: 5g. snack to 1 medium peach. Preheat the oven to 400 degrees F. Quick Answer. Instructions. Best Multigrain Bread . When it comes to bread, there are several options that are particularly well-suited for a Mediterranean diet. Place sliced cucumbers in a large mixing bowl. Whole grain bread is more nutritionally dense than white bread, so is a better choice generally, but as long as your white bread doesn't have added sugar you are not offending the Mediterranean Gods by eating it. Ezekiel Bread. Recipe Here! 4. Mix ricotta with honey and lemon zest, pile it into ramekins, sprinkle the top with sugar, and broil until golden and bubbling. Baked sweet potato with sour cream, a green salad and cooked barley with mushrooms. Pistachios are one of my go-to Mediterranean Diet snacks because they contain protein, healthy fats and fiber. Blue cheese is made from. "Stone ground, whole grain flour was made into homemade breads and. From those earliest recipes Middle Eastern flatbreads like Pita, gluten-free Farinata (socca), Turkish Simit, and Italian Focaccia were born. Equii. Dairy will include mainly yogurt and cheese. No bread, no bacon, no mayo. Avocados: Avocado oil and mashed avocados can both be used as butter substitutes in cooking and baking, respectively. bagels. These include: Whole grain bread: As mentioned earlier, whole grain bread is an excellent choice for a Mediterranean diet. Eat: 3 tablespoons of olive oil at least a day, 3 servings of nuts a week. Replace butter with olive oil for cooking. Saute the chopped onions until golden. It will look and feel wet. Here are the top Mediterranean diet foods to eat more of to help balance your blood-sugar levels. Boil 3 cups of water or broth and add 1 cup of barley. If you're a sourdough traditionalist, you should definitely get your hands on this low-carb bread. Saturated fat: 0. A Complete Mediterranean Diet Food List and 14-Day Meal Plan. It is used for all roasting, frying and sautéing. Breads in the Mediterranean are made with a. Mission Tortillas. Sourdough was also known as friendship bread when I was growing up. In a large mixing bowl, whisk together ⅓ cup of olive oil and ½ cup of honey. Plain yogurt. 50 £10. 2 cups mixed greens (12 calories) 1/2 avocado, sliced (120 calories) 1 serving Garlic-Dijon Vinaigrette (38 calories) Meal-Prep Tip: Reserve leftover Vegetarian Spring Egg Casserole to have for dinner tomorrow night. 5 Ounce, Pack of 24. Other important plant-based foods to eat on the Mediterranean diet include: Whole grains. Lunch Quinoa. S. Most people are convinced that bread is the first food to be reduced, or even worse, eliminated, from their diet, to achieve and maintain an adequate weight and. You can likely find all of these at your local store, and Trader Joe's always has new and exciting hummus varieties like buffalo, roasted garlic, Mediterranean or eggplant. 3g. Instructions. dairy products, eggs, fish and poultry in low to moderate amounts. They may include the following nutrients and others: Vitamin A. Eat fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs and spices daily. The Mayo Clinic Diet makes it easy to put the Mediterranean diet into practice. Portfolio Diet And Bread. 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. Potassium: 81mg. sauce made with fresh tomatoes, or tomatoes and clams (pasta alle vongole) or ragù sauce (ragù in Italy is not a brand, but a type of. Research suggests that the benefits of following a Mediterranean-style of eating are far-reaching: a strong, healthy. When it comes to bread, the best options are whole grain bread, sourdough bread, and Ezekiel bread. Add beans and mix until covered with the olive oil. Per slice (51 grams): 120 calories, 1. Based on the traditional cooking styles of countries surrounding the Mediterranean sea, the Mediterranean diet offers a heart-healthy approach to planning your meals. Whole grains included in this diet are oats, oat bran, barley, and brown rice to name a few. One cup (about 23 slices) of dill pickles has 1,250 mg of sodium, over 50% of the recommended maximum of 2,300 mg sodium per day. Add in one tablespoonful at a time to obtain the desired consistency. Based on the traditional cooking styles of countries surrounding the Mediterranean sea, the Mediterranean diet offers a heart-healthy approach to planning your meals. Eliminate added sugar: Per the American Heart Association, women shouldn't consume more than 25g of sugar each day (it's 35g for men), but Sassos says the average American eats around 77g of sugar. But Turkey and its queen city, Istanbul, can. It needs some sauce for taste. Fish and poultry feature more often than red meat. Whole grains like barley and farro. Snack Dried apricots and walnuts. Get the recipe: Brûléed Ricotta. To help her patients, she created the Galveston diet in 2018. Brand. Make the salmon patties: Spread the bread crumbs on a plate. Add 1 box chicken broth and the chickpeas. You can find full instructions + ingredient measurements in the recipe card at the bottom of this page. Toast the bread and rub some garlic on it. Make sure to also drink at least eight 8 oz. 1 among the 40+ diets examined by experts and US News and World Report. 2. It is also not just about eating healthy foods, but also about enjoying them. BakeMaster – Non-Stick Rectangular Silicone Bread Pan. Looking for the best store bought bread for your Mediterranean diet? Look no further! Nao Medical has compiled a list of the top 5 breads to help you stay on track with your healthy eating goals. It isn't nutritional. Berlin Bakery Sourdough Spelt Bread. The Essential Baking Company Take & Bake Sourdough Bread *. Beans. Greek Omelette with Zucchini and Mint (Crete) A light and delicious Mediterranean omelette by cookbook author and Crete native, Koula Barydakis. So a varied diet allows for those natural interactions to occur. These breads are rich in fiber, vitamins, and. m. One slice is 100 calories and packs 5 grams of protein, 4 grams of fiber, and only one gram of added sugar. View Recipe. PER 2 tablespoons: 70 calories, 5 g fat (1 g saturated, 0 g trans fat), 130 mg sodium, 4 g carbs (2 g fiber, 0 g sugar), 2 g protein. 2 days ago · Olive oil, which Burak says is "the staple of the Mediterranean diet". Courtesy of Target. You can also check their website or call HQ to confirm. Making this Mediterranean Veggie Sandwich is very simple. Swap plant-based products to reduce dairy intake. Pickles are a very low-calorie and low-carb food. Popular healthy options you’ll see on a Mediterranean diet food pyramid include fresh fruits and veggies, healthy fats like olive oil, wild-caught fish, legumes, nuts, seeds, grass-fed meats and high-quality. Try to add several servings of higher-fiber foods at each meal. The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits, research suggests. Protein: 5 g. 5. Cholesterol: 0mg. Serving size: 2 Tbsp (32 grams) Nutrition stats per serving: Calories: 190, Total fat: 16 g, Saturated fat: 3 g. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving. 1g. In a small bowl, combine chickpeas with olive oil, basil, garlic powder, ¼ teaspoon salt, and ⅛ teaspoon pepper. Mixuntil all of the flour is incorporated. 0. However, the taste is a little bland. White bread is made from highly processed white flour and added. 50. If you're a sourdough traditionalist, you should definitely get your hands on this low-carb bread. We love veggies like mini peppers, sliced cukes, jicama, baby carrots, endives or radishes with hummus. Pickles are high in sodium, though. Four ingredients are all it takes to create tortillas just like Nana used to make. Even a daily glass of wine may be good for. Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over. The bran from any kind of whole grain is a good source of fiber. Add the tomatoes, parsley, sugar and salt and pepper and mix. Franz Gluten Free Mountain White Bread. Eat Moderately: Fish, poultry, eggs and dairy. In a separate mixing bowl,. 3. Bagels from local bagel shops and bagel chain retailers such as Noah's, Einstein Brothers, Dunkin' Donuts, Manhattan, Brueggers, Starbucks, Tim Hortons, Au Bon Pain, Great Harvest (etc) are typically vegan, just avoid the egg bagels or anything with cheese on it. These breads are rich in fiber, vitamins, and minerals, and are low in fat and calories. A 2018 review published in the European Journal of Clinical Nutrition found that high consumption of whole. Roll out flat with a rolling pin to about 1/2 inch thick and 3-4 inches in diameter. All fruits and vegetables. Try this traditional Lebanese fattoush salad with toasted pita chips. Raw Veggies and Hummus. 8g. hamburger buns. 3. 1- Nuts and Dried Fruits. If you can use methods to make butter more Mediterranean diet-friendly, you should consider looking at these alternatives. Fruit: Three servings of fruit per day. Once you. The study in multiple instances even claim a Mediterranean diet is healthier for X health issue than diets that include the regular consumption of red meat and therefore argue that a Mediterranean diet is the healthiest, this is flawed logic as there are more diets out there that exclude red meat as well so to make the assertion that the. The 8 Best Healthy Packaged Snacks You Should Buy at Trader Joe's. It has been demonstrated that whole grain bread has high fiber, which can lower the risk of heart disease, type 2 diabetes, and some cancers. With its tangy bite, it's perfect for a Tomato & Smoked Mozzarella Sandwich. Each of these types of pasta offer different nutritional benefits and will help you stay on track with your diet. February 16, 2022. 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. Coat a 9-by-5-inch loaf pan with cooking spray. For extra calories, add another egg. Place the breaded salmon patties on the lined sheet pan. Ezekiel 4:9 Sprouted Grain Bread – Food for Life – All varieties except their Cinnamon Raisin bread are good options. Add the garlic, rosemary, oregano, and parsley to a small food processor and blend. Westend61/Getty Images. A Mediterranean-style diet is based on these foods: • vegetablesThis five-day meal plan includes breakfast, lunch, and dinner options — along with a step-by-step prep guide that’ll set you up for the week ahead. Bread made from whole grains such as buckwheat, rye, oats, flax, millet, barley, etc. Combine the flour, yeast, salt, and both types of olives together in a stand mixer with a dough hook. Beverages are mainly water, wine (with food), coffee, tea and herbal beverages. Move an oven rack to the middle position and preheat oven to 400 degrees. Serving: 1 slice. Desjah Altvater. 3. Mash roughly with a potato masher. (Getty Images)Rye bread has very little nutrition. Spoon the tomato on the bread. 5 g fat (0 g saturated fat), 210 mg sodium, 22 g carbs (1 g fiber, 6 g sugar), 6 g protein. Nutrition info per slice: 120 cal, 3 g pro, 26 g. Per slice (51 grams): 120 calories, 1. Bottom Line: The Explore Cuisine Organic Chickpea Spaghetti might be one of the top kinds of pasta for those on the Mediterranean diet. One dill cucumber pickle has just 4 calories and 1 gram of carbohydrate. S. Fresh and frozen fruits and vegetables. 2. Eating yogurt and cheese every day, or at least a few times a week, is a key feature of the Mediterranean diet. Eat mostly plants, especially beans. Pictured, a vegetable market near Barcelona. Warm Farro Salad with Roasted Vegetables and. Here's the nutrition breakdown for 1 cup of cooked long-grain enriched white rice : 205 calories. Season with kosher salt and black pepper, and mix well to combine. Berlin Bakery Sourdough Spelt Bread. Bake on the center rack of your oven heated to 375°F for about 15 minutes. Your exclusive price of $20. The Mediterranean diet emphasizes eating more heart-healthy fats (poly- and monounsaturated fats) and fewer saturated and trans fats. M. The bran from any kind of whole grain is a good source of fiber. We’ve compiled this Mediterranean diet. Run the processor for a few seconds then add the salt, pepper, cumin, cayenne pepper (optional) and a pinch of sugar; blend. Their common central feature is the usage of olive oil as the main source of fat. Whole grain breads, sourdough bread, pita bread, whole wheat tortillas, and rye bread are all good choices on the Mediterranean diet. natural peanut butter to P. This diet typically includes plenty of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish, unsaturated fats such as olive oil. Limit how many foods with added sugar you eat. In a skillet: Preheat a dry skillet to medium low. Summer Vegetable Grain Salad. When it comes to bread, the Mediterranean diet emphasizes whole grain options that are high in fiber and nutrients. But there’s also a red version, pesto rosso, which combines sun-dried tomatoes,. In a large bowl, mix the flour and salt. The foundation of bread can be traced back to the Fertile Crescent where the techniques and practice spread and evolved throughout the Mediterranean. Finish with the second slice of bread. Pepperidge Farm Light Style 100% Whole Wheat (45 calories, 9 grams carbs, and 2 grams fiber per slice) Weight Watchers 100% Whole Wheat (90 calories, 20 grams carbs, and 4 grams fiber for two slices) ThinSlim ZeroCarb Plain (45 calories, 7 grams carbs, and 7 grams of fiber per slice) Ezekial Genesis 1:29 Sprouted Whole Grain and Seed (80. While many Filipinos eat pandesal for breakfast, loaf bread, also known as tasty bread, is another favorite. Washington, D. This is listed as “wheat flour” in the ingredients list. The Mediterranean diet is regarded as one of the world’s healthiest dietary patterns. What is a Mediterranean-style diet? A Mediterranean-style diet comes from the traditional eating pattern of people from countries bordering the Mediterranean Sea. Franz Bakery 7 Grain Gluten Free Bread *. Add 2 eggs and whisk again to combine. But the inclusion of sunflower. com. Jan. Set the spread aside for now. Capers: Kimball calls these gems “big flavor in a small jar. Ali Redmond. Arrange the remaining bowls on different parts of the board or platter to create movement and shape. Eat the smallest meal of the day in the late afternoon or evening. W hen it comes to the world of bread, there’s tons of options to choose from. This meal plan tastes great, promotes heart health, and provides an opportunity to eat more plant. It is versatile that you can enjoy it with different types of palaman. Fennel seeds give this tomato and balsamic sauce an extra kick, but if you don't have them on hand, try using cumin or coriander seeds, or 1 teaspoon of a ground herb or spice. 5. 91K. These include weight. If you're brand new to eating the Mediterranean way, expert Kelly Toups, MLA, RD, LDN says, "begin with simple swaps. Seeded Bread 5. You do this by following a moderately low-carb, Mediterranean-style diet. Mine goes 500℉/250℃. Not eating enough protein is a. Make sure there is no dry flour left in the bowl before adding all of the water. 1. Whole-wheat alternatives are recommended if you want to replace your bread. High in omega-3 fatty acids, salmon is a heart-healthy choice that is rich enough in flavor. View Recipe. Oats, whole-wheat pastas and breads, and grains like brown rice, quinoa, bulgar, farro, buckwheat and millet are all complex carbohydrates with fiber. It's been found to reduce the risk of heart disease and some cancer types, help with weight loss, improve blood sugar and blood pressure, and more. Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs. Once the meatballs are shaped, arrange on a tray and cover. . However, on average, an average slice of sourdough bread (56 g) contains: Calories: 162. Mozzarella is a soft cheese that’s lower in sodium and calories than most other cheeses. Greek yogurt. Protein: 6 grams. The bread is typically baked in a brick oven, and it is often eaten with olives, cheese, and other Mediterranean foods. Since many fruits and vegetables, beans, pasta, dairy foods and nuts have a low GI [27,43], the Mediterranean traditional diet with sourdough wholemeal bread can be qualified as a low GI diet. Simple carbs are fine in moderation. . Beans, legumes and pulses. When it comes to bread, there are several options that are particularly well-suited for a Mediterranean diet. Sourdough Bread. Legumes are another key staple of the Mediterranean diet and chickpeas make a delicious, fiber-rich snack. Best for a budget meal. Also place a sheet of parchment paper (about the size of your baking sheet) on a flat work space. Place the grated tomato in a bowl and add salt and olive oil. Learn how to make the perfect mezze platter. 3K. If you are following a low grain or gluten-free diet, these breads are a great option to try. Nuts and seeds. Add diced and sliced toppings. In that trial, 259 overweight people with diabetes followed a low-carb Mediterranean diet or a classic Mediterranean diet for one year. Most healthy eaters know anything labeled "sweet Hawaiian" is going to be an issue, and Davis concurs. Some of the. Set aside to soak for a few hours or up to overnight. Bear Naked offers a wide variety of better-for-you granolas, and this lower-sugar option is one of their fan favorites. In this post: Is it okay to eat bread on the Mediterranean Diet? Types of bread suitable for the Mediterranean Diet White bread vs. It may aid in weight loss. 3. Option B: Whole wheat toast with avocado, hummus and chia seeds. It’s one of the most researched diets ( 2, 3. White bread is made only from the starchy endosperm of the wheat grain (see our previous post on what makes a healthy grain. The general concept of the Mediterranean diet involves eating foods that the Greeks, Italians, and other people bordering the Mediterranean. Protein from legumes (legumes, beans and peas), seafood (ideally twice a week), poultry, eggs and Greek yogurt. Potassium. Select options. The study found that eating a Mediterranean-style diet saved a family of four $28 per week, adding up to a savings of $1,456 per year, when compared to the typical Western diet. Glutino Seeded Bread. Try olive, grapeseed, or avocado oil. Eat LESS (infrequently) Red Meats and Sweets (sweets are often eliminated if you’re following a stricter Mediterranean diet.