Mediterranean Diet Menus, Meal Plan and Food List?

I'm interested in a good diet for weight loss and I was recommended the Mediterranean Diet.
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease.
I've been told the Mediterranean diet includes an abundance of fruits, vegetables, beans, olive oil, poultry and fish, with very little red meat.

Where can I find the Mediterranean Diet menus, meal plan and complete food list?

The Mediterranean diet has all sorts of health benefits, including a lower risk for obesity, diabetes, heart disease, and cancer.
The Mediterranean diet is high in monounsaturated fats such as olive oil and also relies heavily on whole-grain cereals, fruits and vegetables and fish.

The diet also has positive effects on individual risk factors such as waist size, HDL cholesterol levels, blood pressure levels and glucose metabolism.
Here's a very good resource to find the meal plan and food list of the Mediterranean diet: mayoclinic.com/health/mediterranean-diet/CL00011