This Mediterranean Diet is built with high-fiber, nutrient-dense foods including fruits, vegetables, legumes, and whole grains. Heart-healthy fats are provided by olive oil, avocados, nuts and seeds. Quality protein from dairy, poultry and fish is also consumed to round out the diet. This plan is egg free, soy free, sugar free and averages 1800 calories per day with a macronutrient ratio of approximately 20% protein, 35% carbohydrates, and 45% fat.