The Mediterranean diet emphasizes a variety of fresh fruits and veggies, along with eggs, nuts, legumes, olive oil, whole grains, fish, poultry, and certain dairy products. This diet also discourages high-sugar, processed oils, sodium, saturated fats, and red meat. According to Shapiro, the diet is effective for weight loss due to its plant-rich content, high fiber, low calorie and fat levels, and the removal of processed foods.
1. Sliced Apple With Greek Yogurt and Hemp Seeds
This snack is rich in fiber, protein, antioxidants, and heart-healthy fats. Greek yogurt is a recommended option for weight loss due to its low calories and high protein content.
2. Whole Wheat Toast + Avocado + Sliced Tomatoes + Drizzle of Olive Oil
This tasty snack is high in fiber, low in sugar, and rich in heart-healthy fats that decrease inflammation and promote satiety.
3. Almond-Stuffed Dates
This snack is sweet, unprocessed, and rich in nutrients, heart-healthy fats, and fiber.
4. A Quarter-Cup of Hummus + Cut-up Veggies
This option is an excellent plant-based protein source that provides heart-healthy fats, antioxidants, and plenty of fiber.
5. Whole Wheat Toast + Smoked Salmon + Cream Cheese
In addition to avocado toast, this option includes low-fat or nonfat cream cheese and smoked salmon, providing omega-3 fatty acids, protein, and fiber to keep blood sugar balanced and inflammation down.
6. Fifty Pistachios
Pistachios are a plant-based complete protein rich in fiber, healthy fats, and antioxidants, offering a satisfying and healthy snack.
7. A Cup of Lentil Soup Topped With Half of an Avocado
Lentils are an excellent source of plant-based protein, fiber, and antioxidants, and topped with avocado, they provide a satisfying meal.
8. Fresh Berries and Yogurt
This low-sugar snack consists of fresh berries rich in fiber and antioxidants, paired with Greek yogurt that is low in sugar and high in protein.
9. Dark Chocolate + Almonds + Dried Unsweetened Cherries
Dark chocolate, dried unsweetened cherries, and almonds make a sweet treat rich in antioxidants, healthy fats, and protein.
10. Popcorn
Preparing your own popcorn at home offers a high-volume, fiber-rich, and satisfying snack, making it a healthy option for enjoying at any age.
