Here's a sample 1-day Mediterranean diet meal plan:

Breakfast: Start your day with a Greek yogurt topped with fresh berries, a drizzle of honey, and a sprinkle of chopped nuts. Enjoy a slice of whole grain toast with a thin spread of almond butter.

Lunch: Prepare a Mediterranean-inspired salad by combining mixed greens, cherry tomatoes, cucumber slices, olives, feta cheese, and a lemon-olive oil dressing. Serve it alongside a serving of grilled chicken or a small portion of whole wheat pita bread.

Snack: Enjoy a handful of raw almonds or walnuts along with a piece of fresh fruit like an apple or a small bunch of grapes.

Dinner: Prepare a flavorful Mediterranean-style dinner by grilling a piece of salmon seasoned with lemon juice, garlic, and herbs. Serve it with a side of roasted vegetables (such as zucchini, bell peppers, and eggplant) drizzled with extra virgin olive oil. Add a serving of quinoa or whole grain couscous as a side dish.

Dessert: Indulge in a small serving of fresh fruit salad or a bowl of mixed berries topped with a dollop of Greek yogurt.

Remember to stay hydrated throughout the day by drinking water and feel free to adjust portion sizes based on your individual needs.