Mediterranean Plan Recommended Foods List
Lean, free-range, grass-fed, organically grown meats; non-GMO plant proteins; and wild-caught fish preferred.
Animal Proteins
| Food | Serving Size |
|---|---|
| Cottage cheese, low-fat | ¾ cup |
| Eggs | 2 eggs, or 3 egg whites + 1 whole egg |
| Parmesan cheese | 6 tbsp |
| Mozzarella cheese, low-fat | 2 oz or ½ cup |
| Fish/shellfish (halibut, herring, mackerel, salmon, sardines, tuna, etc.) | 3–4 oz |
| Meat (beef, buffalo, elk, lamb, venison, other wild game) | 3–4 oz |
| Poultry, skinless (chicken, Cornish hen, turkey) | 3–4 oz |
Plant Proteins & Legumes
| Food | Serving Size |
|---|---|
| Burger alternatives (bean, mushroom, soy, veggie) | 4 oz |
| Tempeh | 3 oz or ½ cup |
| Tofu, fresh / baked | 8 oz (1 cup) / 3.5 oz |
| Bean, lentil, or pea soups | ¾ cup |
| Green soybeans or edamame | ⅓ cup |
| Dried beans, lentils, peas (cooked) | ½ cup |
| Hummus or other bean dips | ¼ cup |
| Refried beans, vegetarian | ¼ cup |
Dairy & Alternatives (unsweetened, low-fat)
| Food | Serving Size |
|---|---|
| Buttermilk | 6 oz |
| Feta cheese, low-fat | 6 oz or ¾ cup |
| Kefir, plain | 6 oz |
| Milk (almond, coconut, flaxseed, hazelnut, hemp, oat, soy) | 6 oz |
| Yogurt, plain, low-fat | 6 oz |
Nuts & Seeds
| Food | Serving Size |
|---|---|
| Almonds or hazelnuts | 10–12 whole nuts |
| Brazil nuts | 4–5 whole nuts |
| Coconut, dried flakes, unsweetened | 3 tbsp |
| Nut and seed butters | 1 tbsp |
| Peanuts | 18 nuts or 2 tbsp |
| Walnut or pecan halves | 7–8 halves |
| Pine nuts or pistachios | 2 tbsp |
| Pumpkin, sunflower, flax, hemp, chia, sesame seeds | 2 tbsp |
| Soy nuts | 4 tbsp |
Fats & Oils (minimally refined, cold-pressed, organic, non-GMO preferred)
| Food | Serving Size |
|---|---|
| Avocado | ⅛ |
| Coconut milk, regular, canned | 1½ tbsp |
| Coconut milk, light, canned | 3 tbsp |
| Ghee / clarified butter | 1 tsp |
| Mayonnaise, unsweetened | 1 tsp |
| Olives, black or green | 8–10 medium |
| Cooking oils (butter, coconut, olive, avocado) | 1 tsp |
| Salad oils (almond, avocado, flaxseed, hemp seed, high-oleic safflower, olive, sesame, sunflower, walnut) | 1 tsp |
Vegetables — Non-Starchy
| Recommended Foods | ||
|---|---|---|
| Artichoke | Arugula | Asparagus |
| Bamboo shoots | Bok choy | Broccoli rabe |
| Broccoli | Brussels sprouts | Cabbage |
| Cauliflower | Celery | Chard / Swiss chard |
| Chervil | Chinese cabbage | Chives |
| Cilantro | Cucumbers | Daikon radishes |
| Eggplant | Endive | Escarole |
| Fennel | Garlic | Green beans |
| Greens (beet, collard, dandelion, kale, mustard, turnip) | Herbs / spices (all) | Horseradish |
| Jicama | Kohlrabi | Leeks |
| Lettuce (all) | Microgreens | Mushrooms |
| Okra | Onions | Parsley |
| Peppers (all) | Radicchio | Radishes |
| Salsa | Scallions | Snap peas / snow peas |
| Spinach | Sprouts (all) | Squash (delicata, spaghetti, yellow, zucchini) |
| Tomato | Tomato juice (¾ cup) | Vegetable juice (¾ cup) |
| Fermented vegetables | Water chestnuts | Watercress |
Vegetables — Starchy
| Food | Serving Size |
|---|---|
| Acorn squash, cubed | ½ cup |
| Beets, cubed | ½ cup |
| Butternut squash, cubed | ½ cup |
| Carrots | ½ cup cooked or 12 baby carrots |
| Celeriac, cubed | 1 cup |
| Plantain | ½ whole (⅓ cup) |
| Potato (purple, red, sweet, yellow) | ½ medium |
| Potatoes, mashed | ½ cup |
| Root vegetables (parsnip, rutabaga, turnip) | ½ cup |
| Yam | ½ medium |
Fruits (Unsweetened, No Sugar Added)
| Food | Serving Size |
|---|---|
| Apple | 1 small |
| Applesauce | ¾ cup |
| Apricots, fresh | 3 |
| Blackberries | 1 cup |
| Blueberries | 1 cup |
| Cantaloupe | ¼ |
| Cherries | 15 |
| Figs, fresh | 2 |
| Grapefruit | 1 whole |
| Grapes | 15 |
| Honeydew | ¼ small |
| Kiwi | 2 |
| Mango | ½ small |
| Nectarine | 2 small |
| Orange | 1 |
| Peach | 2 small or 1 medium |
| Pear | 1 medium |
| Persimmon | ½ |
| Pineapple | ¾ cup |
| Plums | 2 small |
| Pomegranate seeds | ½ cup |
| Raspberries | 1.5 cups |
| Strawberries | 1.5 cups |
| Tangerines | 2 small |
| Watermelon | 2 cups |
Whole Grains (* = Gluten Free)
| Food | Serving Size |
|---|---|
| Amaranth* (cooked) | ½ cup |
| Barley, cooked | ½ cup |
| Bread | 1 slice |
| Buckwheat / kasha* (cooked) | ½ cup |
| Bulgur (cooked) | ⅔ cup |
| Couscous | ⅓ cup |
| Crackers — whole grain rye, lite rye, sesame rye | 3 |
| English muffin | ½ |
| Millet* (cooked) | ⅓ cup |
| Muesli | ½ cup |
| Oats* (cooked) — rolled oats | ¾ cup |
| Oats* (cooked) — steel-cut oats | ½ cup |
| Pasta, whole wheat or GF (cooked) | ½ cup |
| Pita, whole wheat | ½ |
| Quinoa* (cooked) | ½ cup |
| Rice* (cooked; basmati, black, brown, wild) | ½ cup |
| Teff* (cooked) | ½ cup |
| Tortilla, whole wheat or GF | 1 large or 2 small |
* Gluten-free
Beverages
| Recommended Beverages |
|---|
| Filtered water |
| Green tea |
| Low-sodium vegetable juice |
| Soymilk (organic, unsweetened) |
| Nut/seed milks, unsweetened |
Have any questions for Dr. Stacey Munro?
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Patient Testimonial
Dear Dr. Munro,
“ I have had the pleasure of working with Dr. Stacey Munro for the past few months. She has made such a difference in my life. I’ve lost about 15 pounds and am now two dress sizes smaller. She has helped me bring my thyroid, cholesterol, and blood sugar within normal ranges allowing me to avoid some dramatic prescription usage. I am still on track to lose additional weight, get my acid reflux under control, and keep my blood stats going further into a really safe zone. Thank you Dr. Stacey! Naturopathic is the healthy way to go! ”