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Healthy Eating Made Simple
A Mediterranean Approach to Long-Term Health
Sean P. Duffy, DO | Compass Direct Care
Most diets fail because they are too restrictive or too complicated. Instead of focusing on short-term dieting, we recommend a Mediterranean-style eating pattern that emphasizes whole foods and sustainable habits.
Research has consistently shown that the Mediterranean diet can help:
• Reduce heart disease and stroke risk • Improve blood pressure and cholesterol • Lower inflammation • Improve blood sugar control • Promote healthy weight loss • Preserve muscle mass • Increase energy and longevity
The Foundation of Healthy Eating
Eat More
✓ Vegetables and fruits
✓ Chicken and fish
✓ Beans and legumes
✓ Whole grains
✓ Greek yogurt
✓ Eggs
✓ Nuts and seeds
✓ Avocados
✓ Olive oil
✓ Water, coffee, and unsweetened tea
Eat Less
• Processed foods
• Sugary drinks
• White bread and refined carbohydrates
• Fried foods
• Fast food
• Candy and desserts
• Butter
• Heavy cream sauces
• Frequent red meat and pork
Choose Healthy Fats
Instead of:
✗ Butter
✗ Margarine
✗ Vegetable oils
Choose:
✓ Extra virgin olive oil
✓ Avocados
✓ Nuts and seeds
✓ Natural nut butters
Protein Is Important
Protein helps preserve muscle, improve metabolism, and keep you feeling full.
Aim to include protein with every meal.
Good choices include:
• Chicken breast
• Turkey
• Fish and seafood
• Eggs
• Greek yogurt
• Cottage cheese
• Beans and lentils
• Protein shakes
• Tofu
Red meat and pork can be enjoyed occasionally, but poultry and fish should make up the majority of protein intake.
Special Considerations for Patients Taking GLP-1 Medications
(Mounjaro®, Zepbound®, Wegovy®, Ozempic®, Saxenda®)
These medications reduce appetite and can lead to loss of muscle mass if protein intake is inadequate.
Priorities While Taking GLP-1 Medications
1. Prioritize Protein
Aim for approximately 80–120 grams of protein daily.
Try to consume 25–40 grams at each meal.
2. Do Not Skip Meals
Even when not hungry, try to eat three meals daily.
3. Stay Hydrated
Aim for 64–100 ounces of water daily.
4. Strength Training Matters
Resistance exercise helps preserve muscle while losing fat.
5. Increase Fiber
Vegetables, beans, fruit, and whole grains can help prevent constipation.
Simple Plate Method
½ plate vegetables
¼ plate lean protein
¼ plate whole grains or healthy carbohydrates
Add healthy fats using olive oil, nuts, or avocado.
Seven-Day Meal Plan
Monday
Breakfast: Greek yogurt with berries and walnuts
Lunch: Chicken salad with olive oil vinaigrette
Dinner: Baked salmon, roasted broccoli, brown rice
Snack: Apple with peanut butter
Tuesday
Breakfast: Eggs with spinach and whole grain toast
Lunch: Turkey and hummus wrap
Dinner: Grilled chicken, green beans, quinoa
Snack: Cottage cheese with berries
Wednesday
Breakfast: Protein shake and banana
Lunch: Mediterranean chicken bowl
Dinner: Grilled shrimp, asparagus, sweet potato
Snack: Almonds
Thursday
Breakfast: Overnight oats with Greek yogurt
Lunch: Tuna salad with mixed greens
Dinner: Chicken stir fry with vegetables and brown rice
Snack: String cheese and fruit
Friday
Breakfast: Egg omelet with vegetables
Lunch: Leftover grilled chicken and salad
Dinner: Baked cod with roasted vegetables
Snack: Greek yogurt
Saturday
Breakfast: Protein smoothie
Lunch: Chicken and vegetable soup
Dinner: Grilled salmon with Brussels sprouts
Snack: Mixed nuts
Sunday
Breakfast: Greek yogurt parfait
Lunch: Turkey chili
Dinner: Roasted chicken with vegetables and quinoa
Snack: Apple and almonds
Healthy Eating Doesn’t Have to Be Perfect
Focus on consistency, not perfection.
Small changes practiced over time are far more powerful than extreme diets.
If you have questions about nutrition, weight management, or medications such as GLP-1 therapy, Let's set aside time to discuss.
Sean P. Duffy, DO
Board Certified Internal Medicine
Compass Direct Care
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