Oatmeal with fruit and nuts - pic supplied

This Mediterranean diet focuses on vegetables, fruit, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. 

Foods eaten in moderation include poultry, eggs, cheese and yoghurt. Red meat is eaten very rarely.

Here are a few meals to inspire your Mediterranean diet: 

Breakfast - Oatmeal with fruit and nuts

½ cup Pouyoukas whole rolled oats cooked in ½ cup skim milk and ½ cup water

½ cup diced fruit

1 tablespoon chopped walnuts


Top oatmeal with apple, walnuts and a pinch of cinnamon. 

Green salad that's served with chickpea nuts - pic supplied

Lunch - Green salad with spiced chickpea nuts

1 big green salad

½ round of feta cheese

5 olives 

¼ cup spiced chickpea nuts (recipe below)

Method — Combine ingredients and top salad with balsamic vinegar and olive oil.

Chickpea nuts - pic supplied

Chickpea nuts

2 cups dried Pouyoukas chickpeas, prepared as per pack instructions

1 tablespoon extra-virgin olive oil

2 teaspoons ground cumin

1 teaspoon dried marjoram

¼ teaspoon paprika

¼ teaspoon salt 


Preheat oven to 180°C.

Toss chickpeas in a bowl with other ingredients.

Spread on a baking sheet.

Bake, stirring once or twice, until browned and crunchy for 25 to 30 minutes. Let cool on the baking sheet for 15 minutes.

Roast salmon and couscous - pic supplied

Dinner - Roast salmon with fennel and couscous

Salmon fillet, coated with ¼ teaspoon olive oil, ¼ teaspoon dried oregano and seasoned with salt and pepper.

1 cup roasted fennel bulb, tossed with olive oil and a pinch of salt and pepper.

1 cup cooked Pouyoukas whole wheat couscous topped with 1 tablespoon chopped walnuts.

Recipes and images supplied by AGT Foods