The Mediterranean diet consists of fresh natural whole plant foods including vegetables, berries, fruit and nuts.  Fish and lean meats prepared in olive oil, not fried, are a staple of the Mediterranean diet.

Some recommendations:

1. Eat breakfast every day and do not eat after 7:30 p.m.
2. Do not eat while driving, working on your computer or watching television.
3. Eat 3-4 meals of equal size daily.
4. Eat lean protein three times per day.  This includes fresh and lean cuts of red meat, wild game, fowl, oily fish, whey protein powder, nuts, non-fat yogurt, low fat cheese, peanut butter and eggs. Choose omega 3 enriched eggs.  If you have high cholesterol limit egg yolks to one per serving and five per week.  Egg whites are a great source of protein and contain no cholesterol.
5. Eat 7-9 servings (handful) of fresh colorful fruits and vegetables daily.  Avoid potatoes as they are essentially starches.
6. Avoid processed foods, such as white flour, sweets, rice-based products, foods containing high fructose corn syrup, potatoes, trans and saturated fats.
7. Limit grain products to one serving daily.  A slice of bread with visible grains or nuts per day is a good choice.
8. Drink at least 1 liter of water daily.  Avoid fruit juices, sodas and diet beverages.  Iced tea, green tea, coffee and sparkling water are healthy.
9. Limit sodium consumption to 2,300 mg/day and increase potassium consumption. 
10. Chocolate with at least 60% Cocoa is actually healthy in moderation.  It can lower blood pressure and contains healthy flavanoids/antioxidants.  Limit intake to 1-3 ounces daily.