And Now, More on the "Rules"
Fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes & seeds, herbs & spices: These ingredients form the base of the Mediterranean pyramid, and you should eat some variation of them at every meal.
Fish and seafood: These are prominent elements of the Mediterranean diet, and you should consume them often—at least two times per week.
Poultry, eggs, cheese, and yogurt: These ingredients are consumed in more moderate amounts in the Mediterranean diet (daily to weekly, depending on the food).
Meats and sweets: Foods like red meat and sweets are consumed with even less frequency and in relatively small quantities in the Mediterranean diet. That's not to say that you shouldn't ever eat red meat or treat yourself to a sweet now and then, but you should do so less often.