Mediterranean Diet Menu
Delicious & Healthy!

The Mediterranean diet menu is all good news.


  • Whole grain bread topped with tomato, red onion, herbs and olive oil, plus grapefruit
  • Sardines smashed on toasted with diced tomato, onion and basil with olive oil
  • Whole fruits including figs, dates, apricots and citrus with Greek yoghurt
  • Wholegrain sourdough topped with sliced tomatoes drizzled with extra virgin olive oil
  • Poached eggs on wholegrain toast with cracked pepper, olive oil and sea salt
  • Spinach, tomato, mushroom and garlic chive omelette
  • Mediterranean breakfast couscous with apricots and cinnamon

The Greeks and Romans colonised the Mediterranean area bringing with them wheat, olives and grapes which in turn became the staples bread, oil and wine.  Good food is a celebration of life in the Mediterranean; fresh ingredients are prepared honestly, simply and with respect.


  • Gazpacho soup with thick wholegrain sourdough bread
  • Spinach and ricotta gnocchi
  • Couscous stuffed roasted red peppers with a side of okra with coriander and tomatoes
  • Grilled vegetable terrine
  • Green lentil soup with coriander and olive bread
  • Butternut pumpkin soup with legumes and a thick slice of wholegrain bread
  • Broad bean falafel with garlic yogurt and warmed pita

The Mediterranean diet is practically alive with vibrant colours, aromas and flavours, thanks to its rich history the selection of herbs, spices, nuts, fruits and vegetables are all testament to its diverse cultural origins.


  • Warm olives with rosemary
  • Unsalted nuts and dried fruit, fresh dates
  • Tapas of marinated almonds, olives and manchego cheese
  • Crostini with prawn butter or chicken liver pate
  • Grilled eggplant parcels with mozzarella, fresh tomatoes, basil and cracked pepper
  • Marinated mushrooms with roast summer vegetables and herb aioli
  • Chorizo stuffed dates

Typically a Mediterranean snack for a hard working local would be a fresh baked focaccia with thick cheese and chilled water with a twist of lime or orange. Simple and pure foods with a balance of strong seasonal flavours.


  • Slow baked lamb with crispy skinned potatoes, roast beetroot, carrot and steamed okra
  • Black squid ink tagliatelle with squid sauce
  • Sicilian spaghetti with sardines
  • Vegetable and garlic calzone
  • Tuscan white bean stew
  • Vegetable moussaka
  • Pan fried mullet with basil and citrus

Try experimenting with the joy of simple flavours, fresh tomatoes tossed with baby spinach leaves shredded basil, olive oil and seasoning can make for a filling and nutritious meal.


  • Orange and pistachio biscotti
  • Glazed prune tart
  • Stuffed peaches with mascarpone cream
  • Moroccan rice pudding
  • Cherry clafoutis
  • Honey and pine nut tart
  • Semolina and nut halva

Mediterranean meals are often finished simply with fresh fruit. Desserts are not a normal feature of a Mediterranean diet menu and are usually only saved for special occasions. On these occasions however the abundance of fresh fruits and exotic flavours are taken advantage of, often with a nod in the direction of fine French cuisine!

If you liked our Mediterranean diet menu, please visit our homepage for more about this site.  If you haven’t already, feel free to visit our Mediterranean diet plan.

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