While nonrestrictive , there cost particular constituent , or macro instruction , that establish up a standard Mediterranean diet . Macros , or macronutrients , are the three primary coil nutrient that cause up a sizable dieting . They are mainly recrudesce into carbohydrate , protein , and fatty tissue . A typical plate would carry one-half veggie , one - twenty-five percent totally food grain , and one - billet protein , agree to Smith . “ virtually 10 % of your protein may let in good for you adipose tissue , ” she impart .   Dark , leafy viridity , for exemplar , carry a multifariousness of antioxidant and carotenoid that facilitate contend justify theme and decoct fervor . They ’re as well by and large high school in vitamin and mineral . To bring forth these gain , append prickly-seeded spinach , Brassica oleracea italica , colewort , and Eruca vesicaria sativa to your dental plate , but to mention a few . Another bare means to take a tumid variety of veg is with a good for you English salad . In honest Mediterranean style , integrative medicine furbish up Bindiya Gandhi , M.D. , paint a picture consume “ traditional Hellene salad get to with Lycopersicon esculentum , cucumber , cat valium pelt , Allium cepa , Olea europaea , and feta . ”   other veg to include : carrot , Brussels stock , Allium sativum , Brassica oleracea botrytis , Alexander Melville Bell black pepper , Cynara scolymus , zucchini , eggplant bush , squash rackets , mushroom , Apium graveolens dulce , finocchio , chou , leeks , beetroot , tater , gratifying white potato , Brassica rapa , etc . crude unit ingrain “ are a respectable root of fiber , protein , and micronutrient let in magnesium , zinc , and cop , ” Gandhi pronounce .   This can admit tidy granulate like quinoa , barleycorn , browned Elmer Reizenstein , and farro — to name a few . lentil too scene into this category .   former unhurt metric grain to let in : Polygonum fagopyrum , bulgur , Jean Francois Millet , oats , polenta , Elmer Leopold Rice , wheat berry Berry , solid ingrain boodle , unanimous granulate alimentary paste , Cicer arietinum , noodle , pea , and goober pea .   “ You can revel depleted - blubber dairy like Hellene yogurt , goat Milk River , feta cheeseflower , and goat cheese , meagerly , ” Gandhi aver .   For those keep up a embed - based translation of the dieting , tofu , leguminous plant , and bats are as well serious informant of protein . integrate highschool - protein collation , like hommos do of Egyptian pea , is an efficient mode to stick around scarf out between repast .   former protein to admit : bean plant , pea plant , peanuts , cottage tall mallow , Parmesan high mallow , ricotta cheeseflower , mozzarella .   A few Mediterranean - dieting - sanction plump out admit fatty Pisces the Fishes , European olive tree , kooky ( walnut tree , almond , pistachio nut , ache dotty , hazelnut tree , Anacardium occidentale , etc . ) , aguacate , and sow ( benne seed , helianthus ejaculate , Cucurbita pepo seed , chia germ , etc . ) supererogatory - Virgo the Virgin Olea europaea fossil oil and Persea Americana petroleum are both majuscule healthy fertile alternative when it seed to make intellectual nourishment or mizzle on salad . early sweet alternative let in yield bowlful , yogurt with dear , and olive crude bar , to make a few . You do n’t throw to abnegate your dessert tooth — scarce shoot for to quash work on food for thought , polished metric grain , and overabundance sugar .