Mediterranean Diet

A Meal Plan and Beginner’s Guide

Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. It may help manage your weight, protect your heart, and prevent diabetes.

There are no concrete rules for following the Mediterranean diet, but general guidelines can help you incorporate its principles into your daily routine.

This article takes a closer look at the Mediterranean diet, how to follow it, and how it can affect your health. We also offer some meal tips and direct you to some handy recipes.

What is the Mediterranean diet?

The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
Some research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet.
It typically encourages people to:
consume more:

fruits

vegetables

whole grains

legumes

nuts and seeds

heart-healthy fats

consume less:

processed foods

added sugars

refined grains

limit alcohol consumption

Research has indicated that the Mediterranean diet can:

promote weight loss

help prevent heart attacks, stroke, and type 2 diabetes

reduce the risk of premature death

For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

How to follow it

There is no set plan for following a Mediterranean diet, but the following table offers some guidelines:

Focus on	vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
Low to moderate consumption	poultry, eggs, cheese, yogurt, red wine
Limit or avoid	red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, other highly processed foods, beers, and liquors

Features of a Mediterranean lifestyle that may also benefit a person’s health include:

sharing meals with others, without distraction from screens and other devices

consuming red wine in small servings, with a meal, and not every day

flavoring foods with herbs and spices rather than salt

Foods to eat

It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries.
Overall, however, the diet:

is high in healthy plant foods

is low in animal products and meat

includes fish and seafood at least twice a week

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.
You can base your diet on these foods:

Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips

Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches

Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter

Legumes: beans, peas, lentils, pulses, peanuts, chickpeas

Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta

Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels

Poultry: chicken, duck, turkey

Eggs: chicken, quail, and duck eggs

Dairy: cheese, yogurt, milk

Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper

Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Foods to limit

Foods to limit on a Mediterranean diet include:

Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods

Refined grains: white bread, pasta, tortillas, chips, crackers

Trans fats: found in margarine, fried foods, and other processed foods

Processed meat: processed sausages, hot dogs, deli meats, beef jerky

Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars

Beverages

Drinks to include are:

water

coffee and tea are also suitable, but with limited sugar or cream

small to moderate amounts of red wine, and only alongside a meal

fresh fruit juices without added sugar

Drinks to limit:

beer and liquor

sugar-sweetened beverages, such as sodas, which are high in added sugar

fruit juices with added sugar

Sample menu and recipes

Below is a sample menu for 1 week of meals on the Mediterranean diet.
Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.

Monday

Breakfast: Greek yogurt with strawberries and chia seeds

Lunch: a whole grain sandwich with hummus and vegetables

Dinner: a tuna salad with greens and olive oil, as well as a fruit salad

Tuesday

Breakfast: oatmeal with blueberries

Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar

Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese

Wednesday

Breakfast: an omelet with mushrooms, tomatoes, and onions

Lunch: a whole grain sandwich with cheese and fresh vegetables

Dinner: Mediterranean lasagna

Thursday

Breakfast: yogurt with sliced fruit and nuts

Lunch: a quinoa salad with chickpeas

Dinner: broiled salmon with brown rice and vegetables

Friday

Breakfast: eggs and sautéed vegetables with whole wheat toast

Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese

Dinner: grilled lamb with salad and baked potato

Saturday

Breakfast: oatmeal with nuts and raisins or apple slices

Lunch: lentil salad with feta, tomatoes, cucumbers, and olives

Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives

Sunday

Breakfast: an omelet with veggies and olives

Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice

Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit

There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels.
But, it is essential to consume all food in moderation.

Healthy snacks

If you start feeling hungry between meals, there are plenty of healthy snack options, such as:

a handful of nuts

a piece of fruit

baby carrots with hummus

mixed berries

grapes

Greek yogurt

hard-boiled egg with salt and pepper

apple slices with almond butter

sliced bell peppers with guacamole

cottage cheese with fresh fruit

chia pudding

Eating out

Many restaurants serve foods that fit in with the Mediterranean diet.
Here are some tips to help adapt dishes when you’re eating out:

Choose fish or seafood as your main dish.

Ask for grilled foods rather than fried, where possible.

Ask the server if your food can be cooked in extra virgin olive oil.

Choose whole grain bread, with olive oil instead of butter.

Add vegetables to your order.

Shopping list

When shopping, opt for nutrient-dense foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains.
Here are some basic Mediterranean diet items to add to your shopping list:

Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms

Frozen veggies: peas, carrots, broccoli, mixed vegetables

Tubers: potatoes, sweet potatoes, yams

Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries

Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats

Legumes: lentils, chickpeas, black beans, kidney beans

Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts

Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds

Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano

Seafood: salmon, sardines, mackerel, trout, shrimp, mussels

Dairy products: Greek yogurt, yogurt, milk

Poultry: chicken, duck, turkey

Eggs: chicken, quail, and duck eggs

Healthy fats: extra virgin olive oil, olives, avocados, avocado oil

Potential benefits of a Mediterranean diet

The Mediterranean diet has been linked to a long list of health benefits.
Helps with weight loss

Research has not confirmed that following a Mediterranean diet will cause a person to lose weigh. However, studies have suggested it may be a good long-term option for people seeking to manage their weight.
Data for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets.
Benefits include:

plenty of variety means the diet is not restrictive and therefore easy to maintain

high fiber levels means a person is more likely to feel satisfied for longer and less likely to snack

the healthy fats are less likely to cause heart problems linked to obesity

Promotes heart health

The American Heart Association recommends the Mediterranean diet as an evidence-driven options for preventing cardiovascular disease and stroke.
In 2021, for instance, some researchers compared the effects of the Mediterranean diet with those of a low fat diet. They concluded that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries. Plaque buildup is a major risk factor for heart disease.
The authors of another study said the Mediterranean diet could support heart health by lowering blood pressure.
Supports healthy blood sugar levels

The Mediterranean diet may help stabilize blood sugar levels and protect against type 2 diabetes.
Studies have suggested that it may:

reduce fasting blood sugar levels

improve levels of hemoglobin A1C, a marker used to measure long-term glucose levels

decrease insulin resistance, which stops the body from using insulin to regulate blood sugar levels effectively

Protects brain function

The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older.
One study found a possible link between following a Mediterranean diet, improved memory, and reductions in several risk factors for Alzheimer’s disease.
A large review also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.

Frequently asked questions

What exactly do you eat on a Mediterranean diet?

The Mediterranean diet focuses largely on fruits, vegetables, whole grains, and healthy fats.
What are the top 10 foods on a Mediterranean diet?

Examples of foods to consume on a Mediterranean diet include:

chard

broccoli

grapes

parsely

olives and olive oil

lentils

buckwheat

sunflower seeds

avocado

fish

You can drink a low to moderate amount of red wine, in small servings and with a meal.
What foods can you not eat in a Mediterranean diet?

You should limit or avoid your intake of:

red meat

processed foods, including meats

refined carbohydrates, such as added sugars

sweetened drinks

liquor and beer

Are eggs eaten in a Mediterranean diet?

You can eat eggs in moderation, for example, 2–4 servings weekly.
Is the Mediterranean diet anti-inflammatory?

In a 2018 study, researchers found that not following the Mediterranean diet, or not following it consistently, was associated with higher markers of inflammation in the blood. That’s because many of the foods included in this diet are known to be anti-inflammatory.
That said, other research suggests that more study is needed to determine its impact on various types of inflammation and diseases.

The bottom line

There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy products and fish or seafood. The diet does not include highly processed foods, such as candies and processed meats.
The Mediterranean diet may have numerous health benefits. For instance, it may help prevent weight gain, stabilize blood sugar levels, promote heart health, and enhance brain function.
One reason the Mediterranean diet can benefit your health is that it provides a balance of nutrients and is adaptable and easy to stick to.

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