The Mediterranean diet is delicious, healthy and full of fresh fruits, vegetables, nuts and legumes! Studies show that eating a Mediterranean diet may protect against heart disease, metabolic syndrome, obesity, type 2 diabetes, dementia, Alzheimer’s disease and may promote a longer lifespan. Herbs and spices are used to flavor foods and unsaturated fats such as olive oil replace other unhealthy fats. Less red meat is offered but fish and poultry are eaten weekly. Plans are approximately 50% carbohydrate, 20% protein, 30% fat and high in fiber. Calorie ranges: 1000, 1200, 1500, 1800, 2000, 2200, 2400, 2600, 2800 and 3200.