Enjoying the Mediterranean Diet every month makes good sense for good health—and for meals with lots of flavor. It’s healthy, easy, affordable and tasty! As the Mediterranean Diet Pyramid shows, Mediterranean meals focus on lots of whole plant foods and good fats, without excluding any whole foods. Go ahead and enjoy cheese and yogurt, meat, fish, and poultry—in smaller portions—while putting plant foods like vegetables, whole grains, beans, nuts, fruit, and olive oil in the center of your plate.

It’s easy to transform not-so-healthy typical American meals into nutritious, great-tasting Mediterranean meals. To get you started, the California Walnut Commission and Oldways are pleased to bring you ideas for making five typical American meals more Mediterranean, using familiar foods and easy steps. Take a journey filled with good health, easy recipes, affordability, and great taste.