地中海式饮食富含单一不饱和脂肪，如橄榄油，同时十分注重全麦谷物、果蔬和鱼类，对动物脂肪的摄入量很低。

The Mediterranean diet is high in monounsaturated fats such as olive oil and also relies heavily on whole-grain cereals, fruits and vegetables, fish and low consumption of animal fats.

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试试把蓝莓放在燕麦里烘烤，制成你自己的燕麦蓝莓果麦棒。 或是把它们混合在全麦薄饼或是脆饼面糊里。

Try baking blueberries into oatmeal to create your own oatmeal-blueberry granola bar, or mixing them into whole-wheat pancake or waffle batter.

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你可以选择蛋白质食物像肌肉，虾，奶酪，和沙拉三明治，而且其他添加像牛油果和藜麦。

You can choose proteins like chicken, shrimp, cheese, and falafel, as well as other throw-ins like avocado and quinoa.

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