The Mediterranean

Diet
A Beginner’s Guide

Written by Amelia Marino, ISU Dietetic Intern

What to Expect:
The Basics, 2-3
Buying on a Budget, 5-6
Meal Prep 101, 7-10
Healthy Convenience Items, 11-12
5-Day Meal Plan, 13-19
Resources, 20

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The Basics
What is the Mediterranean Diet?
The Mediterranean diet is a lifestyle approach to healthy eating that focuses not only on
nourishing, minimally processed whole foods, but also draws attention to the importance of
physical activity, supportive relationships, and adequate rest, as well as the environment.

The foundation of the Mediterranean diet, which is a plant-based diet, is

 Fruits and vegetables
 Herbs
 Nuts/seeds
 Beans
 Whole grains
 Olive oil

Moderate consumption of dairy, poultry, eggs, and seafood is encouraged in the Mediterranean
diet. In contrast, it is recommended that consumption of red meat is kept to a minimum. Olive
oil, a monounsaturated fat, is one of the primary sources of healthy fat in the Mediterranean
diet.

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Why it’s so great.
There are a variety of benefits associated with the Mediterranean diet. Previous studies have
shown that following the Mediterranean diet may
 Lengthen your life
 Fight certain cancers
 Lower the risk of heart disease, high blood pressure and elevated “bad” cholesterol
levels
 Help with weight loss
 And improve brain function

Tips to get started.

Follow these guidelines for optimal nutrition:
 Choose nutrient-dense, fresh foods with minimal processing. Processed foods are
foods that altered during preparation. This is typically done to add flavor and make
them last longer. Heavily processed foods are often lower in nutrients than fresh foods
and they contain a higher amount of added sugars, salt, and fats.
 Drink water, tea, and herbal infusions. Tea and herbal infusions are very similar, but
they differ on the amount of herb used and the soaking time. Herbal infusions contain
more herbs and are soaked in water for a longer period of time. Because of this, herbal
infusions oftentimes have a different nutrient content than tea.
 Eat whole grains, fruits, and vegetables every day- make these the center of your plate
at every meal! Whole grains, fruits, and vegetables are full of vitamins, minerals, and
fiber that are necessary for good health.
 Incorporate beans, nuts & seeds, and oils into your diet. When picking an oil to cook
with, choose olive or avocado oil. Nuts, seeds, and these two oils contain
monounsaturated fats, which have been shown to lower cholesterol levels. Nuts and
seeds, in addition to beans, are a great source of protein and fiber as well.
 Opt for low-fat dairy, such as yogurt and cheese. Full-fat dairy products contain
saturated fats, which may contribute to heart disease.
 Choose fish, seafood, and poultry, while limiting red meats and processed meats like
lunchmeat. Evidence shows that a high consumption of red meats and processed meats
(such as bacon, deli meat, and hot dogs) increases the risk for heart disease, cancer, and
diabetes. The Mediterranean diet pyramid recommends no more than two servings of
red meat and no more than one serving of processed meat each week.
 Use spices and herbs to flavor and season foods. Herbs and spices are a great way to
add flavor and plant nutrients to your meal without adding any extra sugar, salt, or fat.

 Choose fruit for dessert, limiting sweets and candy. Fruit has natural sugars and a
variety of different nutrients that keep our body healthy. Sweets and candy have extra
calories and sugar with little nutritional value.

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  Build a colorful plate and eat seasonally. Eat the rainbow! Eating a diversity of colorful
foods will supply your body with the vitamins, minerals, and plant nutrients that it
needs.
 Eat, drink, and be thankful. Stay happy and healthy by eating with your friends or your
family.

Websites to Check Out:

 Dietamediterranea.com+oldwayspt.org – Mediterranean diet
 Hsph.harbard.edu/nutritionsource – Nutrition resources

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Buying on a Budget
A common misconception of the Mediterranean diet is that it is expensive to follow. This is not
true. The Mediterranean diet is affordable, economical, and can be followed on any budget.

Tips to Save Money at the Store

Shopping on a budget? Many of the fundamental foods of the Mediterranean diet, such as
beans, legumes, fruits and vegetables, are commonly available and affordable at the grocery
store. Stock up on these items when shopping! You should also consider these tips to save
money at the grocery store.

1. Buy in season or on sale. In season produce is generally less expensive than out of
season produce because it is more available. Not only will it be cheaper, but it will be
more nutritious because it is fresh. When you find a sale, don’t be afraid to stock up if
there is space in your refrigerator! Look for these foods when they are in their peak
season.
Spring- apricots, avocados, rhubarb, spinach, onions, radishes
Summer- berries, peaches, melon, carrots, sweet corn, tomatoes, green beans
Fall- apples, pears, cranberries, winter squash, kale, potatoes, pumpkin
Winter- lemons, oranges, beets, brussels sprouts, celery

*For more information, visit the USDA’s Seasonal Produce Guide online at
https://snaped.fns.usda.gov/seasonal-produce-guide

In addition to fruits and vegetables, consider filling your cart with these other budget-
friendly foods:
 Beans & Legumes
 Greek yogurt
 Eggs
 Peanuts
 Brown Rice
 Whole wheat bread & pasta
 Oats

2. Buy canned or frozen. Frozen fruits and vegetables have as many nutrients as fresh
produce and they are less expensive. Not only are they equally as nutritious as fresh
produce, but frozen fruits and vegetables last longer. Frozen fruits and vegetables can
last from three months up to a year in the freezer. Meanwhile, fresh fruits and
vegetables may only last a couple of weeks before looking shriveled and rotten. Keep a
small bag in your freezer that that is ready to go when you don’t have any fresh
produce!
Don’t have a freezer? Consider buying canned fruits and vegetables, which have a
longer shelf life than fresh produce (they last longer!). They are also lower in price than
fresh fruits and vegetables. When purchasing canned goods, looks for options that do
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 not have added sugars or sodium. Choose canned fruits that are stored in their own
juice, not syrup, and vegetables that do not have any added salt.

3. Buy in bulk. Buying in bulk allows you to measure out the amount of product that you
need to take home in a plastic bag. This is less expensive because you save money on
packaging and you only purchase how much you need. Consider purchasing nuts, whole
grains, legumes, and spices in bulk.

4. Prep at home. Although they are convenient, pre-cut fruits and vegetables are much
more expensive than whole produce. Do the prep work at home and skip the pre-cut
fruit and vegetables at the store.

Website to Check Out:

 Choosemyplate.gov/eathealthy/budget – Healthy eating on a budget

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Meal Prep 101
It is hard to have the time or the energy to make dinner after a long day at work. However,
even with a busy schedule, it is still possible to eat healthy seven days of the week. Here are a
couple of affordable tips to help you eat healthy with a busy schedule.

Meal prepping is simply defined as preparing some, or all, of your meals ahead of time. Meal
prepping can help reduce the stress and the time that it takes to prepare meals during the work
week. Follow these simple steps to learn how to meal prep.

1. Determine what prep method is best for you. Meal prepping is not a one size fits all.
There are a variety of different prepping methods that work for different cooking styles
and time schedules. Learn more about the different prepping methods below.

Make-ahead meals are full meals that are cooked ahead of time to make
weeknight dinners super-fast and super easy. All you have to do is reheat!

Batch cooking/freezing includes preparing multiple batches of a recipe and

freezing portions of it for future use. An example of this would be doubling a
batch of chili and freezing it for use in later months. Before selecting this
prepping method, make sure you have enough room in your freezer to store
your meals.

Individually portioned meals are pre-prepared meals that are portioned into
individual servings. These types of meals are great for individuals with specific
health goals or those who prefer grab-and-go meals.

Ready-to-cook ingredients are pre-cut ingredients that are ready to be cooked

right before serving. An example of this includes chopping peppers and onions
for a veggie stir fry in advance. This helps cut down on kitchen time during a
weeknight.

2. Make a plan. After deciding which cooking method(s) is best for you, the next steps are
to (1) Choose your meals to prep, (2) Write your menu, and (3), Schedule your prep.
Planning takes time, so look at your calendar and set aside a couple of hours to make
your meal plan.

Choose your meals to prep. Do you need to prep breakfast, lunch, and/or
dinner? It is important to consider your schedule when choosing what meals to
prep. Look at your calendar to see which nights you will have a little extra prep
time… and which nights you won’t! Plan crockpot meals for busy nights or plan
on heating up leftovers from the night before. Don’t be afraid to pop a healthy
freezer meal in the microwave if you get home late or don’t feel like cooking.

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 Write your menu. When writing your menu, be on the lookout for recipes that
have a couple of ingredients and simple instructions. The bulk of your recipes
should be dishes that are easy to prepare and quick to cook. Consider using fast
ingredients, which are pantry and freezer staples that can be used to put a main
dish together quickly. Examples include canned beans, chopped nuts, and frozen
fruits and vegetables. And don’t forgot to use your favorite recipes! Keep a list of
easy dishes that are family favorites and use them when creating your menu.
Instead of creating a new menu every week, consider creating a rotation menu.
A rotation menu consists of a completed number of menu plans that you rotate
week after week. The number of weeks is up to you and the amount of time that
you want to spend creating your menus. Find what works best for you and your
family! Rotation menus simplify the menu planning process because your menu
and grocery lists are created ahead of time.

Schedule your prep. It is important to set aside time for meal prepping.
Determine which day is best for you and pencil it into your schedule!

3. Shop. Before writing your grocery list, browse your home pantry to determine what
ingredients you need to buy at the store. Consider creating a master grocery list. This
can be a very helpful tool for planning your shopping trips. To create a master grocery
list, write down a list of items that you frequently buy. Your master grocery list should
include all of your regular purchases, which will cut down on the time that it takes to
write your list. Add any additional items that you need each week. Struggling to make a
grocery list? There are a variety of different apps that will help you with this process.
Grab your phone and try out these apps.

Cozi Family Organizer

List Ease

OurGroceries

Out of milk

Don’t forget to check your supply of containers. It is important to make sure that you
have an assortment of storage containers for your prepped foods.

4. Prep and Store! Now that you have your groceries, it is time to cut, cook, and prepare
your dishes for the week. Regardless of what prepping method you are using, it is
important that you know how to properly store your food in the refrigerator or freezer.

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 Storing food properly helps maintain its nutritional quality and freshness over an
extended period of time. The container, temperature, and length of storage must be
considered when storing food. Use these tips to store food properly in the refrigerator.
 Keep your refrigerator at or below 40°F. At this temperature, it takes longer for
bacteria to spoil your food. Keep a thermometer in your refrigerator to make
sure the temperature does not fall below 40°F.
 Cover your food. Make sure to store all of your food in covered containers or
wrap it to prevent moisture loss.
 Don’t overload your refrigerator. The cold air needs room to circulate.
 When in doubt, throw it out! Throw out any food items that have mold or have
been in contact with moldy food.
 Refrigerate leftovers immediately. Even if they are still warm, it is important to
get leftovers in the refrigerator right away. Date your leftovers and keep them
in the front of the refrigerator to remind you to eat them over the next couple
of days.

The refrigerator slows the growth of pathogens, but it does not prevent food from
spoiling. It is important to know when you should throw food out. Refer to the food
storage chart below to know how long food can be kept in the refrigerator.

 Food Storage Time Food Storage Time

Beef, turkey, chicken,

Up to 2 days Opened lunch meats Up to 5 days
and fresh fish

Soups & stews,

Bacon, sausage, and
cooked casseroles, Up to 4 days Up to 7 days
fully cooked ham
and cooked entrees

Canned ham, egg,

chicken, and tuna Up to 5 days    Eggs 3-5 weeks  
salads

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 Storing food in the freezer does not kill bacteria, but it does prevent bacteria from
growing. Use these tips to store food properly in the freezer.
 Keep your freezer at or below 0°F. Food that is stored in the freezer at 0°F will
stay safe to eat. Keep a thermometer in your freezer and check the temperature
periodically.
 Freeze your foods in an airtight container or freezer bag. This will help prevent
freezer burn and will keep the food fresh longer.
 Label your leftovers. Label your food using freezer tape, freezer labels, or
permanent markers to avoid having unknown foods in the freezer. Include the
name of the food, date, and any additional information that may be helpful for
future reference (chopped, sliced, etc.).

Website to Check Out:

 Addsaltandserve.com – Easy recipes & meal plans

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Healthy Convenience Items
Sometimes you just don’t have time to cook and that is ok! Search the freezer aisle in your local
grocery store for affordable meal options that are ready to eat after a couple of minutes in the
microwave. It is important to remember that not all frozen dinners are created equal. Look for
meal options that include vegetables, whole grains, and lean cuts of meat. Here are a couple of
good meal options to eat on your Mediterranean diet.

Healthy Choice
Chicken Feta & Farro Power Bowl
Falafel & Tahini Power Bowl
Green Goddess Power Bowl
White Bean & Feta Salad Power Bowl
Mediterranean Style Lentil Bowl
Grilled Basil Chicken Steamer
*Search your local store for more options

Lean Cuisine
Butternut Squash Ravioli
Spinach Artichoke Ravioli
Shrimp Alfredo Bowl
Roasted Turkey & Vegetables
Apple Cranberry Chicken
*Search your local store for more options

Amy’s Kitchen
Greek Spanakopita Wrap
Quinoa Black Beans with Butternut Squash & Chard
Brown Rice & Vegetable Bowl
Harvest Casserole Bowl
*Search your local store for more options

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Affordable Fast Food
If you haven’t made it to the store yet or are eating out with a friend, there are ways to stick to
your Mediterranean diet when eating away from home. Consider these tips when ordering at a
restaurant.

1. Consider choosing a vegetarian entrée. Although this is not your only meal option,
ordering a vegetarian entrée will often fulfill the recommendations of the
Mediterranean Diet. Vegetarian entrées typically include a plant-based protein, a grain
or starch, and lots of veggies.
2. When ordering meat, choose from poultry, fish, or turkey. The Mediterranean Diet
recommends limiting red meat, so choose from poultry, fish, or turkey when ordering an
entrée with meat.
3. Avoid anything fried. Fried foods are full of calories and unhealthy fats that have
harmful effects on your health.
4. Always choose whole grains. Whole grains, which are key component of the
Mediterranean diet, are packed with nutrients and have many health benefits. Choose
whole grains when ordering bread and pasta.
5. Choose olive oil and balsamic vinegar as a salad dressing. Olive oil is the primary source
of added fat in the Mediterranean diet.

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 5-Day Meal Plan
Not sure what is for dinner? Use our 5-Day Mediterranean diet meal plan to help guide your
meal choices.

General
Day 1 Day 2 Day 3 Day 4 Day 5
Guidelines 

1 slice whole 1 small wedge of Overnight oats

Breakfast 1 cup of oatmeal wheat bread roasted 1/3 cup oats
4 oz yogurt with
1 oz grains with ½ cup with 1 tbsp nut vegetable 1 tbsp chia seeds
½ cup berries and
½ cup fruit berries butter frittata 1 tbsp nut butter
½ cup granola
1 cup dairy 1 cup milk ½ cup berries ½ cup berries ½ cup milk
1 cup milk 1 cup milk ½ cup fruit

Couscous bowl
1 cup couscous 2 cups green 1 whole wheat
1 cup chicken
Lunch 2 slices whole 1 ½ cup chickpea salad with carrots pita pocket
and white bean
2 oz meat/beans wheat bread Cucumbers, and cucumbers with 5 oz canned
soup
2 oz grains 2 oz lean turkey tomatoes, & 6 in whole wheat tuna and 4
1 whole wheat
½ cup veggies ½ cup carrots greens pita bread with ¼ lettuce leaves
roll
½ cup fruit 1 small apple ½ cup pineapple cup hummus ½ cup carrots
1 small apple
1 small apple ½ cup pineapple

 ½ cup carrots 1 cup celery and  ½ cup carrots

Snack  1/4 cup mixed
with 2 tbsp 2 tbsp peanut
1/4 cup mixed
with 2 tbsp
nuts nuts
hummus butter   hummus 

2 slices
1 ½ cup chicken Mediterranean
Dinner 3 oz chicken and white bean pizza on whole
Lean Cuisine 1 medium size
3 oz meat/beans breast with ½ soup with kale wheat crust
shrimp alfredo wedge of roasted
2 oz grains cup brown rice 1 cup cooked 1 cup greens
bowl vegetable frittata
1 ½ cup veggies 1 ½ cup cooked broccoli with ½ cup black
1 ½ cup roasted 1 whole wheat
1 cup dairy carrots 1 whole wheat beans and ½ cup
vegetables roll
1 cup milk roll chopped veggies

*Guidelines are based off of a 1,600-calorie diet, but individual needs may vary.

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Recipe Index

Overnight Oats
Prep time: 5 minutes
Cook time: 0 minutes
Yield: 1 serving

Ingredients
1/3 cup old-fashioned oats plus ¼ teaspoon ground cinnamon
1 tablespoon chia seeds
1 tablespoon almond butter or peanut butter
½ cup milk of choice for very thick consistency, or up to 2/3 cup milk for lighter consistency
½ cup fruit
Drizzle of maple syrup or honey, if desired

Directions
1. In a jar or bowl, combine the old-fashioned oats and cinnamon, chia seeds and nut
butter. Add a splash of milk and mix the nut butter into the oats. Then add the rest of
the milk and stir to combine.
2. Top with your fruit of choice.
3. Place the lid on the jar and refrigerate overnight, or up to 5 days. When you are ready to
serve, add a drizzle of maple syrup or honey if you’d like, and enjoy chilled.
Recipe from Cookie+kate

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Roasted Vegetable Frittata
Prep time: 15 minutes
Cook time: 40 minutes
Yield: 6 to 8 servings

Ingredients
10 large eggs
½ cup whole milk
2 tablespoons fresh oregano or 1 teaspoon dried
2 tablespoons fresh thyme or 1 teaspoon dried
½ teaspoon fine grain sea salt
½ teaspoon black pepper
4 cups roasted vegetables, cold or cooled
1 cup shredded cheddar cheese
3.5 ounces soft goat cheese, crumbled

Directions
1. Preheat the oven to 400 °F.
2. Butter the sides of a 9x9 baking dish and line it with parchment paper.
3. Crack 10 eggs into a large bowl. Add ½ cup whole milk and whisk until smooth.
4. Add 2 tablespoons fresh oregano, 2 tablespoons fresh thyme, ½ teaspoon salt, and ½
teaspoon pepper. Whisk.
5. Add 4 cups leftover or cooled roasted vegetables to the bottom of the casserole dish.
Scatter with ¾ cup cheddar cheese.
6. Pour the egg mixture over the vegetables and cheese.
7. Scatter crumbled goat cheese and the remaining ¼ cup cheddar cheese over the top.
8. Place the pan in the oven and bake for 30-40 minutes, until puffed and golden. The
center should be only slightly jiggly when finished.
9. Remove the frittata from the oven and let rest for 10 minutes.
10. Slice into squares and serve.
Recipe from Hey Nutrition Lady

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Tuna Pita Pockets
Prep time: 10 minutes
Cook time: 2 minutes
Yield: 4 servings

Ingredients
2 whole wheat pita pockets, cut in half
2 5-oz cans of solid white albacore tuna in water
Juice of 1 lemon
1 cup coleslaw mix
4 red grapes, sliced
¼ cup light mayonnaise
¼ cup plain Greek yogurt
2 teaspoons yellow mustard
¼ teaspoon salt
1/8 teaspoon black pepper
¼ teaspoon celery seed
4 lettuce leaves

Directions
1. Add the tuna, lemon juice, coleslaw mix, grapes, mayonnaise, yogurt, mustard salt,
pepper, and celery seed to a mixing bowl. Mix well until everything is combined.
2. Carefully open the pitas so they don’t tear.
3. Add a slice of lettuce to 1 pita and spoon in 2-3 tablespoons of the tuna mix. Repeat
with the other 3 pitas.
Recipe from Culinary Ginger

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Mediterranean Couscous Bowl
Prep time: 20 minutes
Cook time: 5 minutes
Yield: 4 servings

Ingredients
For the chickpeas
1 15-oz can chickpeas
1 tablespoon olive oil
½ teaspoon cumin
½ teaspoon kosher salt
For the couscous
1 cup whole wheat couscous
¾ teaspoon kosher salt
1 tablespoon olive oil
2 tablespoons finely chopped parsley
For the bowl
1 small cucumber
1-pint cherry tomatoes
8 cups salad greens
½ cup tahini sauce

Directions
1. Drain and rinse the chickpeas. In a medium bowl, stir them together with the olive oil,
cumin, and kosher salt.
2. In a medium pot, bring 1 ¼ cups water to a boil. Add couscous and ½ teaspoon kosher
salt. Bring to a boil, then remove from the heat, cover, and let stand for 5 minutes.
When done, stir in the olive oil, another ¼ teaspoon kosher salt, and the parsley.
3. Peel and chop the cucumber. Slice the tomatoes in half. In a large shallow bowl, place
the greens, then top with couscous, chickpeas, cucumber, and tomatoes. Drizzle with
tahini dressing (about 2 tablespoons per bowl). Serve immediately. Leftovers stay in the
refrigerator for a few days: keep all components separate for maximum freshness.
Recipe from A Couple Cooks

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1-Pot Chicken Soup w/ White Beans & Kale
Prep time: 5 minutes
Cook time: 25 minutes
Yield: 6 servings

Ingredients
1 strip bacon, chopped (optional)
1 tablespoon avocado oil
1 cup diced white or yellow onion
4 clove garlic, minced
8 cups broth (chicken broth or vegetable broth)
1 15-oz can white beans, slightly drained
2 cups shredded chicken
Sea salt + black pepper to taste
3 cups loosely packed chopped kale (or other sturdy green)

Directions
1. Heat a large pot or Dutch oven over medium heat. Once hot, add bacon (optional) or oil.
Let heat for 1 minute, stirring occasionally. Then add onion.
2. Sauté for 4-5 minutes, stirring occasionally, or until onion is translucent and fragrant.
Then add garlic and sauté 2-3 minutes more, being careful not to burn. Next add broth,
slightly drained white beans, and chicken and bring to a simmer. Cook for 10 minutes to
meld the flavors. Then taste and season with salt and pepper to taste. In the last few
minutes of cooking, add the kale, cover, and cook until wilted.
3. Serve hot. Cover cooled leftovers and store in the fridge up to 3-4 days, or in the freezer
up to 1 month. Reheat in the microwave or on the stovetop until hot.
Recipe from Minimalist Baker

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Whole Wheat Mediterranean Pizza
Prep time: 20 minutes
Cook time: 25 minutes
Yield: 8 servings

Ingredients
For the pizza dough
1 cup all-purpose flour
1 cup whole wheat flour
2 teaspoons baking powder
½ teaspoon fine salt
½ teaspoon dried oregano
1 cup milk
1/3 cup olive oil
For the toppings
3 tablespoons tomato paste
1 tablespoon water
¼ tablespoon pepper
½ red bell pepper, sliced
½ green bell pepper, sliced
½ onion, sliced
¼ cup olives, sliced
½ cup tomatoes (cherry heirloom, or other, cubed)
2 cups feta cheese, crumbled
A few sprigs of fresh oregano (or ½ teaspoon dried)
Directions
1. Preheat oven to 355 °F.
2. In a large bowl, mix the flours with the salt, oregano, and baking powder. Add the milk
and the olive oil and stir with a fork until the dough comes together. Dust your work
surface with flour and transfer the dough there. You don’t have to knead it, just roll out
onto a circle about 15 inches in diameter. If it’s sticky, dust with more flour.
3. Transfer the dough to a greased pan. Mix the tomato paste with water and pepper and
spread it onto the dough. Top with feta cheese and the rest of the ingredients except
the oregano.
4. Bake on the lower shelf of your oven for 20-30 minutes, until vegetables are
caramelized. Sprinkle with oregano and eat!
Recipe from The Hungry Bites

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Additional Resources
Books to Check Out:
 The Volumetrics series by Barbara Rolls
 Calories In/Calories Out by Catherine Jane
 The Flexitarian Diet by Dawn Jackson Blattner
 One Bite at a Time by Rebecca Katz
 Visit the Carle Cancer Institute- Normal resource center or public library for more
options!

References

Anne, M. (n.d.) Free weekly meal plans with grocery shopping lists. Add Salt & Serve.
https://www.addsaltandserve.com/free-weekly-dinner-menus-take-two/.

Are you storing food safely? (n.d.). U.S. Food & Drug Administration.
https://www.fda.gov/consumers/consumer-updates/are-you-storing-food-safely.

Berman, R. (n.d.). How to eat the Mediterranean way on a budget. Dummies.

https://www.dummies.com/food-drink/special-diets/mediterranean-diet/how-to-eat-
the-mediterranean-way-on-a-budget/.

Gordon, B. (2018, August). Refrigerate- the basics. Eat Right.

https://www.eatright.org/homefoodsafety/four-steps/refrigerate/refrigerate---the-
basics#:~:text=When%20stored%20properly%2C%20foods%20remain,the%20right%20l
ength%20of%20time.

Hodges, C. A. (2019, Oct. 7). A beginner’s guide to meal prep. Eating Well.
http://www.eatingwell.com/article/290651/a-beginners-guide-to-meal-prep/.

Mayo Clinic Staff (2019, June 19). Mediterranean diet: A heart-healthy eating plan. Mayo Clinic
Healthy Lifestyle. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-
eating/in-depth/mediterranean-diet/art-20047801.

Mediterranean diet (n.d). OldWays Cultural Food Traditions. https://oldwayspt.org/traditional-

diets/mediterranean-diet.

Swartzendruber, K. (2014, May 12). Canned fruits and vegetables – A healthy choice. MSU
Extension.https://www.canr.msu.edu/news/canned_fruits_and_vegetables_a_healthy_
choice#:~:text=Canned%20fruits%20and%20vegetables%20are,the%20cause%20of%20f
oodborne%20illnesses.

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