A Typical Day On The Authentic Mediterranean Diet

Curious about the Mediterranean Diet? Here’s what a typical day looks like on the Authentic Mediterranean diet.

What does a typical day on the authentic Mediterranean diet really looks like? You’ve probably seen many videos where people are showing what they eat in a day, and they say they are following a Mediterranean diet. Honestly though they are not. I can tell you that as someone who has been raised on this diet, a true Mediterranean diet is different.

I have been following the Mediterranean Diet my whole life, and have firsthand experience, and I am going to share with you what we actually eat and do on an authentic Mediterranean diet. Because remember a Mediterranean diet is not just a diet, it’s a lifestyle. So here we go straight from Greece, let’s begin!

BREAKFAST

First thing in the morning, I will go outside for a minute just get a feel of what the weather is like and get some fresh air. Opening a window is good too. For breakfast, I will typically have a cup of coffee, a glass of water and small rusk (kind of like a biscotti but not sweet). In the traditional Mediterranean diet breakfast is not a large meal. Instead, we have a small bite and then 2-3 hours later a midmorning snack which could be considered a breakfast. This may be some bread and cheese with some olives, or I like having a piece of spinach pie. More ideas below:

Breakfast or Mid-Morning Recipe Ideas:

• 5 Delicious Mediterranean Breakfast Recipes to Try Today
• Pan Con Tomate Recipe-Spanish Breakfast Toast
• Hummus Breakfast Toast
• Authentic Greek Yogurt with Honey – Yiaourti me Meli
• Traditional Greek Tomato and Feta Toast
• Authentic Greek Spanakopita – Spinach and Feta Pie

LUNCH

Between 1- 3 o’clock is when we have lunch, it is the main meal of the day. It is the largest meal of the day and studies have shown that when you eat your largest meal earlier in the day you eat less the rest of the day. A weekday lunch is typically plant-based. I like having a lunch that is rich and vegetables and of course olive oil, but I avoid a very starchy meal that can make me feel sleepy later in the day. A typical lunch right now might either be a vegetable casserole such as green beans, peas, or beans. In the summer it might be more like eggplant or zucchini casserole. This is cooked and olive oil and accompanied with a slice of bread and some cheese. I will finish the meal with some fruit, typically something seasonal and something local.

Plant Based Lunch Recipe Ideas:

• Authentic Greek Green Beans-Fasolakia Lathera
• Briami or Briam-Authentic Greek Sheet Pan Roasted Vegetables
• Roasted Cauliflower with Cheese and Garlic
• Easy Roasted Zucchini with Garlic and Tomato
• One Pot Greek Black Eyed Peas
• Greek Spinach and Rice – Spanakorizo
• Greek Style Peas-Arakas Latheros
• Mediterranean Eggplant stuffed with Fresh Tomato and Onion

Afternoon coffee

My favorite time of the day. I make a Greek coffee and I have this usually after quiet time. Along with a tall cold glass of water.
In this post I show you how to make a Greek coffee: How to Make and Drink Greek Coffee

DINNER

Dinner is a smaller meal and consumed a bit later. Around 9 o’clock, dinner might be leftovers from lunch or a hearty salad with some bread and maybe a fried egg or an omelet. In the summer, I do enjoy having a Greek salad with a rusk and in the winter more green salads. Although typically salads were either a tomato-cucumber or a green salad, below I suggest some other choices as well.

I will supplement the day with a yogurt. And that’s it!

Light Dinner Recipe Ideas

• Roasted Vegetable and Chickpea Couscous
• Mediterranean Red Cabbage and Chickpea Salad
• Mediterranean Fresh Fig and Greens Salad with Whipped Ricotta
• Classic Greek Green Salad with Feta – Maroulosalata
• Greek Mediterranean Lentil Salad
• Panzanella – Tuscan Tomato and Bread Salad
• Classic Tabbouleh (Tabouli Salad)-A Favorite Mediterranean Salad

As you can see the meal plan on an authentic Mediterranean diet is very rich on vegetables. Meat and seafood not a daily occurrence. Most of the meals are vegetarian. The dishes consumed also follow the seasons.

For more Mediterranean meal planning ideas and a 7 day menu, check these posts:

• The Complete Guide to The Authentic Mediterranean Diet
• The Complete Mediterranean Diet Food And Shopping List
• The Mediterranean Diet Meal Plan

Want More Mediterranean Diet Guidance? Get my top-rated book!

Get it here >> The Mediterranean Diet Cookbook for Beginners