Foods that can be eaten on Dr. Oz's Mediterranean diet include vegetables, fruits, whole grains, nuts and legumes. Low-fat dairy and healthy fats are also recommended.
When following the Mediterranean diet, it is recommended to consume 4 to 8 servings of non starchy vegetables and 4 to 6 servings of starchy vegetables or whole grains daily and accompany this with 2 to 4 servings of fruit, 2 to 3 cups of dairy, 1 to 3 servings of nuts or legumes, and 4 to 6 servings of healthy fat. Fish and poultry should be eaten at least two times a week. Water, flavored seltzer and diet sodas or teas are allowed throughout the day. Alcoholic beverages are permitted, but no more than two drinks a day. Foods that are limited to no more than four times a month are red meats, butter, eggs, cured meats and sweets.
A sample daily meal plan consists of a breakfast of a yogurt granola parfait, made with low-fat yogurt, raspberries and granola, and crispbread crackers with 2 tablespoons hummus for a snack. For lunch, one might enjoy a chickpea salad made with olive oil, peppers, onions and black olives. An afternoon snack of raw vegetables with a sweet and sour cream dip and a tomato and mozzarella sandwich for dinner round out the menu.