The Way

The Mediterranean Plate

One simple picture for a balanced plate — no counting, no rules.

½
Vegetables¼
Protein¼
Grain or
Legume

½ VegetablesThe bigger half — roasted, raw, or a big salad.

¼ ProteinChicken, salmon, shrimp, eggs, or beans.

¼ Whole Grain or LegumeQuinoa, farro, brown rice, lentils, chickpeas.

Healthy FatOlive oil, avocado, tahini, nuts

Fresh HerbsParsley, basil, dill, mint

A Flavor MakerA dressing, a squeeze of lemon

FruitOptional, and lovely

The Way by Gina Santangelo