Slide show: The Mediterranean diet
Photo of pizza with herbs, onions and feta
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Make a vegetarian meal one night a week. Build these meals around beans, whole grains and vegetables, and heighten the flavor with fragrant herbs and spices. When one night feels comfortable, try two nights a week. Get started with a vegetarian flatbread pizza. This one has a whole-wheat crust and is topped with pesto, apple, onion, feta, pine nuts and arugula.

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