Stir in the chickpeas and cook briefly. Nutrients in whole grains vary. Olive oil and nuts help lower "bad" cholesterol. Summer Vegetable Grain Salad. Begin combining the wet ingredients. Eating these foods often promotes better heart health, gut health, longevity and a significantly. No granola. 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. 50 £10. Cover and reduce the heat to medium-low. The Mediterranean diet pyramid below shows which sorts of foods should be eaten in what proportions. It is also not just about eating healthy foods, but also about enjoying them. ; The next week, try and incorporate 1 or 2 fish or. • Eating only moderate portions of dairy. Beans and legumes. Add potatoes and heat for 2-3 minutes. Limit how many foods with added sugar you eat. By including these types of pasta in your meals, you can enjoy delicious dishes. For the chickpeas: Put 1 cup of chickpeas (canned, rinsed and drained) in a non-stick pan and cook with 1 Tbsp of olive oil at medium heat. 4. Fresh, Frozen and Canned Seafood. The Mediterranean way: Why elderly people should eat wholewheat sourdough bread—a little known component of the Mediterranean diet and healthy food for elderly adults. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving. The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. Shutterstock. So if your slice has 20 grams of carbs, make sure there's at least 2 grams of fiber. Day 5. Oatmeal topped with plain yogurt, raisins and walnuts. Finish with the second slice of bread. Bring to the boil, then simmer, uncovered, for 10 minutes. Named one of the healthiest diets in the world for six years in a row, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and. Sprinkle in a generous pinch of kosher salt and black pepper. capers, pitted ripe olives, whole wheat bread, green onions, roasted red peppers and 2 more Mediterranean Risotto Lolibox onion, coriander, risotto rice, eggplant, olive oil, tajine spice mix and 3 moreMediterranean Couscous Stuffed Peppers. Both regular (regular) and Greek (thick) yogurts are dairy products which fall under the guidelines for moderation on the. Brand. Fruits, veggies, and beans help keep arteries clear. It is packed full of fiber and will ensure that you feel fuller for longer. Use sourdough instead of yeast as it may be easier on the digestive system. This meal plan tastes great, promotes heart health, and provides an opportunity to eat more plant. Trim a piece of parchment paper to fit across the bottom and long sides of the pan. There are three main parts to a grain kernel: the endosperm, the germ and the bran, where many of the vitamins and minerals are. . It is also not just about eating healthy foods, but also about enjoying them. Try this traditional Lebanese fattoush salad with toasted pita chips. Cholesterol: 0mg. Hearty Whole Grains. Mediterranean diet: Rye bread is a great, fiber-filled carbohydrate source that will keep you satiated —but you also need to incorporate other food groups, particularly healthy fats, like olive oil, fresh fruits and veggies, nuts, beans and legumes, and lean protein. The Essential Baking Company Take & Bake Sourdough Bread *. One dill cucumber pickle has just 4 calories and 1 gram of carbohydrate. Rosemary and Caramelized Onion Focaccia. 20 of 30. In a small bowl (or mason jar), combine the dressing ingredients (extra virgin olive oil, white wine vinegar, lemon juice, oregano, kosher salt and black pepper. Greek Yogurt with Mixed Berries Parfait*. Consume no more than 2 eggs a week. Add eggs and vegetables to the bread. Eat nuts or fresh fruit instead of sweets for dessert. Breads. U. For extra calories, add another egg. Calcium. Fat: 2. Bell peppers are versatile veggies. The Mediterranean diet is an eating pattern modeled after the dietary habits of people living around the Mediterranean Sea. To cook the peppers, preheat the oven to 500 degrees Fahrenheit. Serve this easy chicken breast recipe with whole-wheat spaghetti or crusty bread to sop up the sauce. If you are using hard bread, you can leave it unstrained. Rye bread is a high-fiber food that is also satisfying. It’s rich in plant foods like legumes, which are a great source of protein and fiber, whole grains like quinoa, and olive oil. 5. Add diced and sliced toppings. Place the grated tomato in a bowl and add salt and olive oil. The CDC reported that the vast majority of Americans (about 90%) don’t get enough fruits and vegetables in their diets. Tips: To reheat and serve ribollita leftovers, bring the soup to a boil on the stove. Fish and poultry feature more often than red meat. The gnocchi cooks right in the skillet, along with shrimp, shallots, asparagus and Parmesan cheese, in this gnocchi recipe. Limit how much red meat you eat. M. 3. Saturated fat: 0. Yogurt and cheese. View 7 Day Fatty Liver Diet Plan PDF. Simple carbs are fine in moderation. Kristina Lopez. Modifications. But for this Mediterranean girl, there is room for. Jan. It emphasizes a wide variety of fruits and vegetables as well as regularly. 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. Granola is one of the foods that you can eat on the Mediterranean diet. Whole grain bread contains a variety of health benefits. 30-Day Mediterranean Diet Meal Plan: 1,200 Calories. Simple carbs are fine in moderation. 100% whole wheat: For bread to be nutritionally high, whole wheat bread is not good enough—it has to be 100% whole wheat. Garlic Basil Shrimp Farrotto. Add whole-grain bread or other whole grains to the meal. Calories: 90. One slice is 100 calories and packs 5 grams of protein, 4 grams of fiber, and only one gram of added sugar. Courtesy of Target. Look for bread that is made with 100% whole grains. Salt: 0. Rye Breads Are Considered More Nutritious Than Wheat Breads. 6g fiber. 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. When it comes to bread, the Mediterranean diet emphasizes whole grain options that are high in fiber and nutrients. The best bread options for the Mediterranean diet are whole grain bread, sourdough bread, and Ezekiel bread. ”. White bread is made only from the starchy endosperm of the wheat grain (see our previous post on what makes a healthy grain. The 4 Types of Bread the Longest-Living People on the Planet Eat Every Day. Research suggests that following the Mediterranean Diet can decrease your risk of heart attack, stroke, diabetes, obesity, and premature death ( 1 ). Ezekiel bread is a favorite because it is made with sprouted grains and no added sugars. Legumes such as beans, tofu, and chickpeas are generally lower in calories. Next, add the juice of one lemon, 2 teaspoons of white wine vinegar and ⅓ cup of extra virgin olive oil. Some of the. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned. The caramelized onion and rosemary topping make this bread beyond delicious. Fresh, satisfying ingredients that won’t put you in a post-meal coma — another benefit of eating Mediterranean-style foods. Get the recipe: Simple Mediterranean Olive Oil Pasta. Spread in a single layer on the prepared baking sheet. Preheat oven and sheet pan at 375 degrees. Yum! Bread is a staple food in the Mediterranean diet. It also contains probiotics that may benefit your immune system. 30 of 30. 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. A Mediterranean pita sandwich is a delicious and healthy way to enjoy a variety of flavors in one bite. Protein: 5 g. At the end of the study, people in the low-carb group lost 22 pounds (10. Greek yogurt is cultured with a starter culture and has thicker, creamier texture. Quick Answer. When making. Whether you're on the Mediterranean diet or just love carbs, experts share the healthiest bread to eat (and which ones you should avoid). Hummus—made with pureed chickpeas, tahini, olive oil, and garlic—is a staple dish in the Mediterranean diet. Fish helps lower triglycerides and blood pressure. A 2018 review published in the European Journal of Clinical Nutrition found that high consumption of whole. The Mediterranean diet is another heart healthy dietary pattern that can help to lower. Pictured, a vegetable market near Barcelona. However, most granola sold in the supermarket is full of sugar, which might not be the healthiest part. According to the principles of the Mediterranean diet, in fact, 55-60% of the total daily calories must be provided by complex carbohydrates, starches contained mainly in the cereals from which pasta flours are obtained. 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. Bring the mixture to a simmer. Add 1 garlic clove, the dried mint and the crushed red pepper. News Reveals Best Diets 2022. 2019 is the year of the Mediterranean diet, named the best diet of the new year by experts. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned. Wholegrain wheat, rice, oats and pasta. This sandwich is made with a warm pita bread that is filled with a variety of vegetables, such as tomatoes, cucumbers, peppers, onions, and olives. Protein: 5g. How to make Mediterranean Diet Olive Oil Crackers. "Stone ground, whole grain flour was made into homemade breads and. Berman said this lunch brings together many of the principles of the Mediterranean Diet. The research. The Mediterranean diet is one of the healthiest diets in the world. If you are using hard bread, you can leave it unstrained. A Complete Mediterranean Diet Food List and 14-Day Meal Plan. Paella is a Spanish staple that's become a favorite in my house. If you’ve got some cooked quinoa, roasted vegetables, feta, arugula and cherry tomatoes this delicious salad can be yours in 5 minutes! 7 Black Bean And Feta Salad. Amazon Fresh White Round Top Bread. Health benefits linked to the diet include a lower risk of heart disease, cancer. If you’re following the Mediterranean diet, you know. A slice of sourdough bread made with enriched flour provides 15% of your daily need for folic acid and 7% of your iron needs, nutrients that are particularly important before and during pregnancy. But there’s also a red version, pesto rosso, which combines sun-dried tomatoes,. Herbs and spices. Manna Organics – I recommend the Sunseed, Multigrain, Millet Rice, or Whole Rye Bread. Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over. Amazon. Learn how to make the perfect mezze platter. English Muffins. Oats, whole-wheat pastas and breads, and grains like brown rice, quinoa, bulgar, farro, buckwheat and millet are all complex carbohydrates with fiber. In a smaller bowl, combine the salt, yeast, and warm water (about 100 degrees to activate the yeast). Add the sandwich, then set a pan on top to weigh it down. Top a whole grain slice of bread with tahini mixed with a few drops of lemon and top with crumbled feta and pine nuts for a very filling snack; rich in. Chickpeas, lentils, peas and beans. Preheat the oven to 350°F. S. 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. The bread is made with a variety of different ingredients, including wheat flour, olive oil, salt, and water. Also, de-shelling the pistachios slows down my snacking an allows me to be more aware of when I’m full. Whole grains such as oats, wild rice and quinoa. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter. The Best Bread Options for Your Mediterranean Diet. 5g fat (0g saturated fat), 100mg sodium, 5g carbs (1g fiber, 1g sugar), 2g protein. Apricot-Sunflower Granola Bars. Barley. Go to Recipe. 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. com. Bake on the center rack of your oven heated to 375°F for about 15 minutes. Fiber: 2g. Milled from wheat berries with the nutritious bran and germ still intact, whole-wheat flour is rich in fiber and essential micronutrients like iron, magnesium and vitamin B6. Whisk together the simple tahini sauce while the. Bread made from whole-wheat flour is higher in nutrients like fiber and. 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. " 02 of 31. This is. A simple to make homemade focaccia recipe that is vegan. Mediterranean Diet Food List. Spread 2 slices of whole grain bread with hummus. From those earliest recipes Middle Eastern flatbreads like Pita, gluten-free Farinata (socca), Turkish Simit, and Italian Focaccia were born. Option B: Whole wheat toast with avocado, hummus and chia seeds. In a large mixing bowl, whisk together ⅓ cup of olive oil and ½ cup of honey. The Mediterranean diet was developed in the 1960s to reduce heart disease and associated ailments. Research suggests that the benefits of following a Mediterranean-style of eating are far-reaching: a strong, healthy. Based on the traditional cooking styles of countries surrounding the Mediterranean sea, the Mediterranean diet offers a heart-healthy approach to planning your meals. 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. Crisp-baked sheets of pane carasau are parchment-thin, earning Sardinia's ancient flatbread a melodic nickname: carta de musica, or sheet music. 6. Breads in the Mediterranean are made with a. Trader Joe's. Per slice: 100 calories, 2. Albert Gea/Reuters. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice. The University of Wisconsin recommends one to three servings of dairy per day, and four to six servings of whole grains per day. This diet includes a variety of delicious and nutritious foods, including fruits, vegetables, whole grains, legumes, seafood, olive oil, and more. £6. Season with salt, pepper, allspice, minced garlic (or garlic powder). 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. You can also check their website or call HQ to confirm. Despite the fact that replacing white bread with. Run the processor for a few seconds then add the salt, pepper, cumin, cayenne pepper (optional) and a pinch of sugar; blend. 3. Serving size: 2 Tbsp (32 grams) Nutrition stats per serving: Calories: 190, Total fat: 16 g, Saturated fat: 3 g. Saturated Fat: 0 g. This diet includes a variety of delicious and nutritious foods, including fruits, vegetables, whole grains, legumes, seafood, olive oil, and more. 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 Gluten Free Mountain White Bread. Whole grains like quinoa, oats, millet and farro, plus pasta (whether refined or. Here’s how to make banana bread: Get ready. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes. Extra-virgin olive oil: At least 1 tablespoon per day, but no more than 4 tablespoons per day. Add eggs, one at a time, beating well after each adding. Whole grains like quinoa, oats, millet and farro, plus pasta (whether refined or. The best cheese for the Mediterranean diet is feta. Vitamin B-6, also called pyridoxine. Recipe Here! 4. The number of servings depends on daily calorie needs. Wonderful Pistachios Roasted and Salted Pistachios,1. If salads are becoming boring try this stuffed pepper recipe - slice them up, bake them til soft in the oven, then fill them up. Layer on sliced avocado, tomato and cucumber slices. Sourdough bread is also an excellent source of antioxidants. Lebanese Fattoush Salad. Health benefits linked to the diet include a lower risk of heart disease, cancer. It is the main dish of the Italian tradition that you can not give up even on a diet. Divide the chilled salmon mixture into 4 equal portions and form into 1-inch thick patties. melba toast. Cranks Wholelotta Loaf Wholemeal Bread: 9/10. Desjah Altvater. Salmon with Curried Yogurt & Cucumber Salad. Blue cheese. Carbohydrates: 16 g. Photo: Stocksy/Inuk Studio. Take dough ball and put on lightly floured cutting board or counter and divide in 8 smaller balls. Quinoa, Feta & Roasted Veg Salad. Top with fresh fruit and nuts. With flavors like sea salt, barbeque and sour cream & onion, these crunchy chickpeas are an easy replacement for potato chips. Amazon. The Essential Baking Company Take & Bake Sourdough Bread *. This Mediterranean lentil-tahini-lemon dip is so rich in flavor and nutrition, it will become a weekly favorite! 2. 4g fat. The Mediterranean diet is regarded as one of the world’s healthiest dietary patterns. You can also spread mashed avocado on bread like you would with butter. Here is an example of a 7-day Mediterranean diet meal plan: Day 1. Nuts, seeds, and legumes. Slowly add in the water, while stirring to avoid lumps. Red meat including pork is consumed about once a week. The Mediterranean diet is one of the healthiest diets in the world. Four ingredients are all it takes to create tortillas just like Nana used to make. Freeze for 1 to 2 hours. Seeds like sunflower, pumpkin, flax, or chia. Look for bread that is made with 100% whole grains and has at. Welcome to The Mediterranean Dish! The No. Dinner (349 calories) 1 serving Easy Shrimp Scampi with Zucchini Noodles. Mission Tortillas. Ezekiel bread is a favourite because it is made with sprouted grains and no added sugars. Udi’s Plain Bagels *. Eat LESS (infrequently) Red Meats and Sweets (sweets are often eliminated if you’re following a stricter Mediterranean diet. Every slice of tasty bread is pillowy, light,. A Mediterranean dietary pattern is abundant in vegetables, fruits, wholegrains, legumes, nuts and extra virgin olive oil. Check out these taste-tested, dietitian-approved breads for diabetes. Here, you'll find easy authentic mezze dishes from the BEST homemade hummus, to falafel, Tahini Sauce, Greek Tztaziki, Tabouli , Keftedes, and more! Reset. It is versatile that you can enjoy it with different types of palaman. Baba ganoush with whole-wheat pita bread. Unsalted nuts and seeds including walnuts, almonds and pine nuts. “This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors. The AGA suggests that a person with fatty liver disease try to avoid these foods as much as possible. Ezekiel Bread Ezekiel bread is made from sprouted grains and legumes, making it a great source of protein and fiber. Preheat oven and sheet pan at 375 degrees. Set the spread aside for now. Lunch: Mediterranean salad with chickpeas, avocado, pistachios, quinoa, and extra virgin olive oil. 3. Their common central feature is the usage of olive oil as the main source of fat. The calorie intake was the same in all three diets, yet the two. Vitamin B-2, also called riboflavin. For a panini press: Add the sandwich and cook according to the manufacturer's instructions until golden and cheese is melted, about 3 to 5 minutes. 45g carbohydrates. You do this by following a moderately low-carb, Mediterranean-style diet. It is the main dish of the Italian tradition that you can not give up even on a diet. Vitamin B-1, also called thiamin. "They're slowly fermenting it; releasing vitamins, additional nutrients, new forms of fiber, believe it or not. Dec. A traditional German bread with a heavy texture and distinctive flavour. Following the Mediterranean diet means that I keep red-meat consumption to a minimum. W hen it comes to the world of bread, there’s tons of options to choose from. Protein from legumes (legumes, beans and peas), seafood (ideally twice a week), poultry, eggs and Greek yogurt. Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert. February 16, 2022. hamburger buns. Vegetable and egg frittata served with sliced avocado on top of whole grain toast. Help Yourself to Whole Grains. Eat seafood and fish at least twice a week. Modifications. Ezekiel is a good source of protein, fibre, B vitamins and may supply as much as three times more folate than bread made from non-sprouted grains. Pumpernickel. Blue cheese is made from. The combo of fiber and protein helps keep you feeling full and satisfied for longer, as well as promoting healthy digestion and nutrient absorption. Just a small handful of unsalted nuts (about 2 tablespoons) makes for a satisfying snack. Add some of the bread to the soup and allow it a bit of time to absorb the liquid and soften. Fresh and frozen fruits and vegetables. Heat 3 tablespoons olive oil in a large pot over medium-high heat until shimmering. With just 1 g of sugar, this brand of almond butter is great for folks who are watching their blood sugar or at least do not want to consume any added sugar. Experiment with bulgur, barley, farro, couscous, and whole-grain pasta. saltines. Cholesterol: 0mg. Look for shelf-stable gnocchi near other pasta. For example, vitamin C enhances the absorption of iron; and vitamin D enhances the absorption of calcium. Chickpea and eggplant warm salad. No ciabatta, no chipotle sauce. Whole grain bread is also high in vitamins and minerals such as zinc, magnesium, and potassium. These breads are rich in fiber, vitamins, and minerals, and are low in fat and calories. Here are some of the best bread options for the Mediterranean diet: Whole wheat bread Sourdough bread Rye bread Pita bread Whole grain bagels Arnold 100% Whole Wheat Bread $4 at Amazon Read more Best Sourdough Bread Base Culture Sourdough Bread $16 at Amazon Read more Best Healthy White Bread The best bread options for the Mediterranean diet are whole grain bread, sourdough bread, and Ezekiel bread. The 9 Best Canned Tuna Brands, Tested by EatingWell Dietitians & Editors. 5. Vital Farms. Poultry: Consume moderate portions of poultry – like chicken and turkey – daily to weekly. Ali Redmond. Buttery, sweet pine nuts are a staple of Italian cooking. To the egg mixture, add the bread pieces, shallots, tomatoes, mushrooms, artichoke hearts, kalmata olives, feta and parsley. Instructions. ADD TO CART. These chips are made from lentils, a high-protein bean-like plant that is a big part of. With its tangy bite, it's perfect for a Tomato & Smoked Mozzarella Sandwich. Mediterranean Diet Breakfast. Refined grains. Snack mix can definitely hit the spot when that potato chip temptation comes on strong. Whole-wheat sourdough bread (United States): A low FODMAP serving for wholemeal sourdough bread is 2 slices or 97 grams, per the Monash FODMAP App. But for this Mediterranean girl, there is room for. Ezekiel bread is made from whole. Whole-wheat flour is much heartier than all-purpose flour and produces denser baked goods with a more robust flavor. Fish and poultry feature more often than red meat. Mixuntil all of the flour is incorporated. The Mediterranean diet is less prescriptive on exact foods and more about patterns and composition. 99, Thrivemarket. The Mediterranean diet is a healthy and delicious way of eating that emphasizes whole, plant-based foods, healthy fats, and lean protein. It also has a low glycemic index, which. Skillet Gnocchi with Shrimp & Asparagus. The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. One slice is 100 calories and packs 5 grams of protein, 4 grams of fiber, and only one gram of added sugar. Westend61/Getty Images. White bread is made from highly processed white flour and added. If you're brand new to eating the Mediterranean way, expert Kelly Toups, MLA, RD, LDN says, "begin with simple swaps. Romagnolo DF, et al. There are many different types of bread that you can eat, including whole wheat bread, sourdough bread, and pita bread. Place each patty in the breadcrumbs and press to coat on one side. Rye bread is a high-fiber food that is also satisfying. Maple syrup and tahini help bind everything together while adding a touch of sweetness and bitterness. View Recipe. 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. Per 1 slice (39 g): 90 calories, 0 g fat (0 g saturated fat, 0 g trans fat), 210 mg sodium, 19 g carbs (2 g fiber, 0 g sugar), 4 g protein. Equii bread is incredibly high in. To one slice of bread, add the tomato slices, spinach, olives, mozzarella, and feta. But the health benefits derived from shedding extra pounds and sticking with the Mediterranean diet. Mission, a classic tortilla brand, now makes a high-fiber, whole wheat option. 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. Also, de. The Mediterranean diet is well-known to protect against many diseases and increase longevity. Per slice: 100 calories, 2. Season with a generous pinch of salt and pepper. 50 £10. The bran from any kind of whole grain is a good source of fiber. Beans are also a good protein source; Tangney suggests having them three times a week. Nuts — aim for around 2 ounces (oz) of a variety of nuts every day. Some of the unhealthy dietary practices to watch out for include a high intake. Sprouted Sourdough is made with sprouted whole-wheat berries and has only 15 grams of carbs per slice. Plain yogurt. Whole-grain pita bread made with whole-wheat flour contains more fiber, protein, vitamins, minerals and antioxidants than white bread made with refined grains, according to the Mayo Clinic. Up to 40% of daily calories come from fat, 30% of daily calories is from extra virgin olive oil. Eggs are a breakfast staple on the Mediterranean diet. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2. Sourdough was also known as friendship bread when I was growing up.