Mediterranean Diet Daily Meal Template

This is my daily routine I’ll be following for my meals. Breakfast foods will be skipped if I’m doing Intermittent Fasting.

I know there will be days when I don’t stick to this plan but it will always be the “normal” I return towards. I think it’s important from the very beginning to expect and prepare for the possibility of “bad days” when I fall off the wagon. If you accept it as just a normal part of life and once it’s passed just get back up and right back on track. I think one of the worst things you can do if your trying to follow a diet or eating lifestyle is if you fall off a little then you have the “screw it” response and you scrap the whole idea of eating healthy and pig out on junk food.

Just remember this is a normal day’s outline and if you deviate from it for some reason it’s OK, it’s not a big deal just return to the template and carry on.

Food Wine Fitness Daily Guidelines

  • Drink Water All Day Long


  • Full glass of water at wake up


  • 2-3 oz. Nopalea
  • Morning Vitamins (Multi, Fish Oil, Pro-Biotic)
  • Coffee & Cream
  • 50% Whole Grain/50% Dairy or 75% Protein/25% Whole Grain (optional)

Morning Workout – 6:00 AM

  • Gym or 30 Minute Walk

Company Stretch Break – 8:00 AM

  • 15 Minute Walk


  • Herbal Tea

Morning Break – 10:15 AM

  • 20 Minute Walk

LUNCH – 12:00 PM

  • Vegetable
  • Protein
  • Yogurt
  • Fruit
  • Mid Day Vitamins (B Complex, Fish Oil)
  • Post Lunch Tísane (Green Tea & Mint Combo)
  • 60% Vegetable/Fruit, 40% Protein

Lunch Walk – 10 Minutes

Afternoon Break – 2:30 PM

  • 20 Minute Walk

La Merienda (Snack)- 4:30 PM

  • Herbal/Green/Black Tea (Teas Preferred) or Plain Coffee w/ Only 1 tbs. Creamer (Rare)
  • Handful of nuts (Almonds & Walnuts) OPTIONAL

DINNER – 7:00 PM

  • Vegetable (50+%)
  • Whole Grain (< 25%)
  • Protein (< 25%)
  • Fruit & Yogurt for Dessert
  • Wine (2 glasses)
    • 2 Glasses at dinner (Females 1 Glass Standard) OR < 1 oz. Aperitivo, 1 Glass Wine at dinner, < 1 oz. Digestivo
  • Cheese 1 oz. – Either before meal or at end
  • If Soup then 1st Course, If Salad then after Protein
  • Eat in courses:
    • Aperitivo, Soup, Whole Grain, Vegetable, Protein, Salad, Cheese, Dessert


  • Sleepy Time Herbal Tea

BEDTIME – 10:00 PM

  • 8 oz. Raw Milk or 1/2 cup Yogurt

You may also enjoy:

New Posts Every Thursday

Subscribe to get all the latest blog post updates on living the Mediterranean Lifestyle full of recipes, tips and menus.

Share your thoughts...