Green Mediterranean Diet

Core Principles

  • Maximize polyphenols (berries, greens, olive oil, green tea)
  • Prioritize high protein intake (0.7–1g per lb body weight)
  • Emphasize whole, unprocessed foods
  • Minimize refined carbs, sugar, and processed foods
  • Support gut health (fiber + fermented foods)
  • Maintain stable insulin and energy levels

Daily Rules

Non-Negotiables (Daily)

  • 1–2 cups dark berries (blueberries, blackberries, raspberries)
  • Leafy greens at every meal (spinach, kale, arugula)
  • Extra virgin olive oil as primary fat
  • 1 serving nuts (especially walnuts)
  • 2–3 cups green tea
  • High protein intake across meals

Protein Guidelines

  • Target: 0.7–1g protein per lb body weight
  • Prioritize:
  • Fish (salmon, sardines, tuna)
  • Chicken (moderate)
  • Greek yogurt / kefir
  • Eggs
  • Legumes (lentils, chickpeas)
  • Protein powder optional if needed

Fish Intake

  • Salmon: 3–5 servings per week
  • Rotate with:
  • Sardines (1–2x/week)
  • Shrimp / white fish (1–2x/week)
  • Avoid high-mercury fish (e.g., swordfish)

Vegetables & Polyphenols

  • Eat diverse plant foods daily
  • Focus on:
  • Leafy greens (spinach, kale, arugula)
  • Cruciferous vegetables (broccoli)
  • Herbs & spices
  • Prefer mix of raw + cooked

Gut Health

  • High fiber intake (vegetables, legumes)
  • Include fermented foods:
  • Greek yogurt
  • Kefir
  • Sauerkraut (optional)

Meal Timing (Optional Optimization)

  • Eating window: 8–12 hours
  • Last meal: 3–5 hours before sleep

Foods to Limit / Avoid

  • Processed foods
  • Added sugars
  • Refined grains (bread, pasta — limit)
  • Fried foods
  • Creamy / sugary sauces
  • Alcohol (ideally zero)

Drinks

  • Water (primary)
  • Green tea (daily)
  • Coffee (optional)
  • Diet soda: limit to 1-2 per day (goal: reduce over time)

Restaurant Rules

Ordering Framework

  1. Pick protein (fish > chicken)
  2. Add greens or vegetables
  3. Add healthy fat (olive oil, avocado, nuts)
  4. Remove junk (fries, bread, sugary sauces)

Sushi Strategy

  • Prioritize: sashimi
  • Moderate: nigiri (light rice)
  • Limit: rolls (especially spicy/tempura)

General Defaults

  • Grilled fish + vegetables
  • Chicken + salad
  • Salad + protein + olive oil

7-Day Example Meal Plan

Day 1

  • Meal 1: Greek yogurt, blueberries, blackberries, walnuts, chia seeds
  • Meal 2: Grilled salmon, spinach + arugula salad, olive oil, quinoa
  • Meal 3: Lentil soup, sautéed kale

Day 2

  • Meal 1: Eggs, spinach, mushrooms, olive oil, avocado
  • Meal 2: Chicken breast, mixed greens salad, olive oil, pumpkin seeds
  • Meal 3: Sardines, arugula salad, olive oil + vinegar

Day 3

  • Meal 1: Protein smoothie (protein powder, spinach, berries, flaxseed)
  • Meal 2: Grilled shrimp, kale salad, olive oil + lemon
  • Meal 3: Chickpeas, roasted vegetables, tahini + olive oil

Day 4

  • Meal 1: Greek yogurt, raspberries, almonds, cinnamon
  • Meal 2: Baked salmon, broccoli, olive oil, side salad
  • Meal 3: Vegetable soup with white beans

Day 5

  • Meal 1: Egg scramble, spinach, tomatoes, olive oil
  • Meal 2: Chicken thigh, quinoa + greens bowl, olive oil
  • Meal 3: Kefir or yogurt, mixed berries

Day 6

  • Meal 1: Smoothie (protein powder, spinach, berries, chia/flax)
  • Meal 2: Tuna salad (olive oil-based), mixed greens, olives
  • Meal 3: Lentil stew, side of arugula

Day 7

  • Meal 1: Greek yogurt, strawberries, walnuts
  • Meal 2: Grilled fish, Mediterranean salad, olive oil
  • Meal 3: Roasted vegetables, chickpeas, tahini

Execution Tips

  • Keep meals simple and repeatable
  • Focus on consistency, not perfection
  • Prioritize protein + greens at every meal
  • Avoid decision fatigue by rotating core meals