The Mediterranean diet trades butter and margarine for healthy oils such as olive oil and walnut oil. Healthy oils include a healthy dose of omega-3 fatty acids. The diet recommends eating fatty fish such as salmon and tuna twice per week. Throughout the rest of the week, dieters should include several servings of lean protein such as beans, turkey, skinless chicken and nuts.
One of the most important components of the Mediterranean diet is a heavy emphasis on fresh produce. The diet suggests eating at least three servings of vegetables per day. Vegetables are rich in vitamins and antioxidants. The diet suggests including a variety of colors of vegetables.
Following the Mediterranean diet may include buckwheat pancakes for breakfast, chickpea salad for lunch and chicken kabobs for dinner. An afternoon snack with hummus, crackers and fruit may be added to the day. Beverages throughout the day include water, red wine and diet soda, if desired.