A traditional Mediterranean diet consisting of large quantities of fresh fruits and vegetables, nuts, fish and olive oil—coupled with physical activity—can help you thrive and reduce the risk of heart disease, certain cancers and diabetes, as well as Alzheimer's and Parkinson's. Try these Med-inspired meal ideas adapted from Zoës Kitchen—a fast-casual restaurant chain that offers healthy, no-fuss dining, and prioritizes fresh, whole ingredients.
Breakfast: Mediterranean Yogurt Parfait
¾ cup low-fat or regular plain Greek yogurt
½ cup fresh mixed berries
2 tablespoons walnut pieces and/or granola
Directions: In a small glass or jar, layer yogurt with berries and walnuts. (Can be assembled up to 12 hours ahead. Add granola just before serving.)
Lunch: Med Ribbon Salad
¼ cup farro, cooked to make ½ cup
1 cup each of zucchini ribbons and spinach
½ cup halved cherry tomatoes and ¼ cup diced red onion
2 tablespoons basil pesto
Directions: Toss farro, zucchini, tomatoes, onions and pesto in a large bowl; season with salt and pepper. Serve over spinach.
Dinner: Quick Salmon Kabobs
4 ounces salmon, cut into 1-inch cubes
1 cup half-moon sliced zucchini
1 tablespoon olive oil and pinch each of sea salt and lemon pepper
Directions: Slide salmon and zucchini onto skewers; season with olive oil, salt and lemon pepper. Grill for 5-7 minutes per side. Serve with lemon.
