Mediterranean diet options for breakfast, lunch and dinner: Here's how to make it happen
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Smart, simple food swaps for all three meals a day
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If you're looking to embrace a healthier lifestyle and find lighter food choices, the  could be a way to meet your nutrition and wellness goals this spring and summer.

The diet's foundation is lean proteins, vegetables and healthy fat selections — and it means ingesting far fewer ultra-processed foods than most people consume.

"The Mediterranean diet is a  pattern inspired by the traditional diets of countries bordering the Mediterranean Sea, such as Greece, Italy and Spain," Julie Lopez, a registered dietitian and chef with Virtual Teaching Kitchen in Succasunna, New Jersey, told Fox News Digital.



Salmon, fruits and vegetables and whole grains are some of the staples of the Mediterranean diet. (iStock)

**How to do the Mediterranean diet on a budget**
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For all those who think that choosing  could cost more when budgets are already tight, Lopez said there are affordable strategies to stay on a healthy track.

Prioritize affordable Mediterranean staples like legumes and beans, whole grains, fruits and vegetables, canned fish, plain yogurt, and nuts and seeds, she said.



Legumes and beans. Rely on pantry staples like lentils, chickpeas and black beans that are high in protein, fiber and very budget-friendly. "Use them in soups, stews and salads," Lopez told Fox News Digital.



Avocado toast on whole wheat bread is a good breakfast swap for someone on the Mediterranean diet. (iStock)

Here are some other  from Lopez to consider.

1. Oatmeal topped with nuts, seeds and fresh fruit



Avocado toast on whole wheat bread is a good breakfast swap for someone on the Mediterranean diet. (iStock)

Here are some other  from Lopez.

1. Oatmeal topped with nuts, seeds and fresh fruit

Here are other  from Lopez.

1. A large salad with leafy greens, chickpeas, olives and a lemon-olive oil dressing

2. Whole grain , cucumbers and feta

3. Lentil soup with a side of whole grain bread

4. A Mediterranean grain bowl with quinoa, roasted veggies and grilled chicken

**Food swaps:** Ditch the frozen pizza and opt for a whole-grain pita pizza with tomato sauce, cheese, shredded rotisserie chicken and vegetables such as onion, tomato or mushroom, said Georgieva.

Skip the ramen with shrimp tempura — instead, replace it with a stir-fry made with shrimp, brown or wild rice and frozen mixed vegetables cooked in olive or avocado oil.



Shrimp stir-fry and mixed vegetables are a recommended food swap for dinner. (iStock)

Re-think your pasta and meatballs.

Georgieva said this meal can be easily switched to whole-grain pasta with extra-lean ground turkey, tomato sauce and a side salad made up of lettuce, tomato, cucumber, feta cheese, olive oil and vinegar.

If you don't want ground turkey, swap the meat for canned beans, she advised.



Here are other  from Lopez.

1. Grilled salmon with roasted vegetables and quinoa

2. Whole wheat pasta with tomatoes, spinach and olive oil



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3. Baked chicken with Mediterranean spices, served with a side of lentils

4. A veggie-packed stir-fry with olive oil and chickpeas

Erica Lamberg is a contributing writer for Fox News Digital.

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