Another easy step in the Mediterranean diet is by replacing processed products with whole grains or cereal. Choose pasta and bread that made of whole wheat, and switch from white to brown rice. This gives you more energy when you eat mediterranean diet breakfast
Try also to consume various types of cereals such as quinoa, amaranth, millet, farro, Vieja, Kamut, and teff. Experts recommend consuming six servings of Cereal every day and half of that portion is whole wheat.
In addition, to maximize the benefits of the Mediterranean diet, the source of protein is key. You don’t need to eat meat or chicken every day. Nuts such as beans and lentils are good sources of protein and contain fiber, vitamins, and antioxidants.
Proteins from fish rich in omega-3s such as salmon or tuna must be consumed in as many as two servings of fish a week.
Actually, there is no prohibition on meat. However, if you want it, eat small amounts. To work around this, use small pieces of red meat and chicken as a vegetable mixture for stir-fry.
Dairy products such as yogurt are also recommended to be consumed every day as long as they are not excessive.