The Mediterranean diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea like Greece and Italy, is more than just a diet-it's a sustainable lifestyle choice. Emphasizing fresh, whole foods and a balanced approach, this eating pattern is celebrated for its numerous health benefits. It involves eating whole foods, such as fruits and vegetables, whole grains, and lean protein, while limiting processed foods.
Understanding the Mediterranean Diet
The Mediterranean diet is rooted in the traditional cuisines of coastal cultures that prioritize seasonal produce, whole grains, and heart-healthy fats. Research suggests that people in these regions have a lower risk of many chronic conditions compared to those following a standard American diet.
Core Principles
The diet is generally high in healthy plant foods, low in animal products and meat, and includes fish and seafood at least twice a week. 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.
Foods to Emphasize
- 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
- Herbs, spices, condiments: Sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano, garlic, basil, mint, rosemary, sage, nutmeg
- 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
- Healthy fats: Extra virgin olive oil, olives, avocados, and avocado oil
Foods to Limit
- Added sugar: Found 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: Water, coffee and tea (with limited sugar or cream), small to moderate amounts of red wine (only alongside a meal), fresh fruit juices without added sugar
- Drinks to limit: Beer and liquors, sugar-sweetened beverages (such as sodas), fruit juices with added sugar
Health Benefits of the Mediterranean Diet
Research indicates that the Mediterranean diet can promote weight loss, help prevent heart attacks, stroke, and type 2 diabetes, and reduce the risk of premature death. Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet may help manage your weight, protect your heart, and prevent diabetes.
- Cardiovascular Health: Mediterranean diets have been associated with reduced risk of high blood pressure and cholesterol, which are risk factors for heart disease. A Mediterranean diet for men can help reduce the risk of heart disease, stroke, and metabolic syndrome. The Mediterranean diet for women supports heart health, balanced hormones, and healthy weight management. Rich in plant-based foods, healthy fats like olive oil, and lean proteins, this eating pattern may help reduce the risk of heart disease, breast cancer, and type 2 diabetes.
- Weight Management: The Mediterranean diet generally involves eating whole foods, such as fruits and vegetables, whole grains, and lean protein, while limiting processed foods. Following the Mediterranean diet does not involve calorie restrictions, but general guidelines can help you incorporate its principles into your daily routine.
- Anti-Inflammatory Properties: A 2018 study found that not following the Mediterranean diet consistently was associated with higher markers of inflammation in the blood, as many of the foods included in this diet are known to be anti-inflammatory.
Creating Your 28-Day Mediterranean Meal Plan
The Mediterranean meal plan is more than a diet-it’s a sustainable path to better health. Each meal is portioned for success, packed with flavor, and easy to prepare.
Read also: A Review of the Mediterranean Diet in Kidney Disease
General Guidelines
Following the Mediterranean diet does not involve calorie restrictions, but general guidelines can help you incorporate its principles into your daily routine. It’s important to consult with a primary care physician (PCP) or dietitian before making drastic changes to your diet or trying any new eating plan. They’ll make sure your intended plan is best for you based on your individual needs. They may also share meal plans and recipes for you to try at home.
A Week Sample Menu
Here is a sample menu for 1 week of meals on the Mediterranean diet. You can 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
Snack Ideas
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
Sample Daily Meal Plan from Mayo Clinic Diet
Here’s a delicious example of what a day on the Mayo Clinic Diet’s Mediterranean meal plan might look like. These meals reflect the simplicity and flavor of the Mediterranean diet recipes curated by Mayo Clinic Diet experts. The Mayo Clinic Diet’s Mediterranean meal plan is built with portion guidance baked in. Whether you’re prepping a breakfast parfait or enjoying a hearty lentil soup, you’ll know exactly how much to eat for optimal nutrition and weight loss.
Alex & Sonja's Approach: Dinner-Focused Meal Planning
Alex and Sonja Overhiser from A Couple Cooks suggest focusing on dinner and keeping breakfast, lunches, and snacks super simple. Their approach involves picking 3 healthy dinner ideas each week and repeating favorites. They recommend making enough for leftovers and repurposing them in new ways.
Read also: Delicious Mediterranean Recipes
Sample Week 1 Dinner Ideas (from A Couple Cooks)
- Mediterranean Bowls (tahini sauce and quinoa can be made in advance)
- Salmon (refrigerate frozen salmon the night before)
- Vegan Fettuccine Alfredo (sauce can be made in advance)
Good Housekeeping's Quick and Easy 28-Day Mediterranean Diet
Created by the experts in the Good Housekeeping Test Kitchen and Good Housekeeping Institute Nutrition Lab, this guide offers an easy four-week meal plan to boost your health and celebrate eating good food. It includes:
- The diet basics and key ingredients to keep on hand
- 75 fast and easy recipes that are a breeze to make
- Ideas to transform leftovers into exciting new meals
- Meal prep and shopping tips
- A 4-week meal plan with dishes you can make in under 30 minutes
- Bonus wellness tracker pages
Mediterranean Diet Serving Goals and Sizes
A fridge and pantry full of nutritious foods are great for starters. But where do you go from there? How much of each food do you need? It’s always best to talk to a dietitian to get advice tailored to your needs as you get started. The chart below offers some general guidance on serving goals and serving sizes, according to the type of food.
| Food | Serving Goal | Serving Size | Tips |
|---|---|---|---|
| Fresh fruits and vegetables | Fruit: 3 servings per day; Veggies: At least 3 servings per day | Fruit: ½ cup to 1 cup; Veggies: ½ cup cooked or 1 cup raw | Have at least 1 serving of veggies at each meal; Choose fruit as a snack |
| Whole grains and starchy vegetables (potatoes, peas and corn) | 3 to 6 servings per day | ½ cup cooked grains, pasta or cereal; 1 slice of bread; 1 cup dry cereal | Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates |
| Extra virgin olive oil (EVOO) | 1 to 4 servings per day | 1 tablespoon | Use instead of vegetable oil and animal fats (butter, sour cream, mayo); Drizzle on salads, cooked veggies or pasta; Use as dip for bread |
| Legumes (beans and lentils) | 3 servings per week | ½ cup | Add to salads, soups and pasta dishes; Try hummus or bean dip with raw veggies; Opt for a veggie or bean burger |
| Fish | 3 servings per week | 3 to 4 ounces | Choose fish rich in omega-3s, like salmon, sardines, herring, tuna and mackerel |
| Nuts | At least 3 servings per week | ¼ cup nuts or 2 tablespoons nut butter | Ideally, choose walnuts, almonds and hazelnuts; Add to cereal, salad and yogurt; Choose raw, unsalted and dry roasted varieties; Eat alone or with dried fruit as a snack |
| Poultry | No more than once daily (fewer may be better) | 3 ounces | Choose white meat instead of dark meat; Eat in place of red meat; Choose skinless poultry or remove the skin before cooking; Bake, broil or grill it |
| Dairy | No more than once daily (fewer may be better) | 1 cup milk or yogurt; 1 ½ ounces natural cheese | Choose naturally low-fat cheese; Choose fat-free or 1% milk, yogurt and cottage cheese; Avoid whole-fat milk, cream, and cream-based sauces and dressings |
| Eggs | Up to 1 yolk per day | 1 egg (yolk + white) | Limit egg yolks; No limit on egg whites; If you have high cholesterol, have no more than 4 yolks per week |
| Red meat (beef, pork, veal and lamb) | None, or no more than 1 serving per week | 3 ounces | Limit to lean cuts, such as tenderloin, sirloin and flank steak |
| Wine (optional) | 1 serving per day (females); 2 servings per day (males) | 1 glass (3 ½ ounces) | If you don’t drink, the American Heart Association cautions you not to start drinking; Talk to your healthcare provider about the benefits and risks of consuming alcohol in moderation |
| Baked goods and desserts | Avoid commercially prepared baked goods and desserts; Limit homemade goods to no more than 3 servings per week | Varies by type | Instead, choose fruit and nonfat yogurt; Bake using liquid oil instead of solid fats; whole grain flour instead of bleached or enriched flour; egg whites instead of whole eggs |
Read also: Mediterranean Diet, Instant Pot Style