The Mediterranean diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea, is more than just a diet; it's a lifestyle. This approach emphasizes whole, plant-based foods, healthy fats, and lean proteins, promoting overall well-being without strict rules or calorie counting. It focuses on fresh vegetables, herbs, grains, legumes, and nuts, with moderate amounts of lean proteins like fish and poultry.
Understanding the Core Principles
The Mediterranean diet is not about restriction but about abundance. It encourages:
- Daily Consumption of Plant-Based Foods: Vegetables, whole grains, beans, legumes, herbs, and extra virgin olive oil form the foundation of this diet.
- Regular Intake of Seafood and Omega-3 Rich Foods: Aim for fish (especially fatty varieties like salmon and mackerel), nuts, and seeds 2-3 times per week.
- Limited Consumption of Red Meats and Sweets: These should be occasional indulgences, with a focus on portion control.
Stocking Your Mediterranean Pantry
Meal planning begins with a well-stocked pantry. The Mediterranean diet utilizes simple ingredients readily available in most grocery stores. Key items include:
- Nuts, Seeds, and Dried Fruits: Walnuts, almonds, hazelnuts, pistachios, sesame seeds, dates, raisins, and dried apricots add flavor, crunch, and nutrition. Store nuts and seeds in the freezer to extend their shelf life.
- Dried Herbs and Spices: Enhance meals with all-natural herbs and spices, adding layers of flavor and nutritional benefits.
- Canned Tomatoes: Whole San Marzano tomatoes, tomato sauce, and crushed tomatoes are staples in Mediterranean cooking. Opt for quality, low-sodium varieties.
- Tahini: This sesame seed paste adds a rich, nutty flavor to sauces, dressings, and even shakes.
- All-Natural Honey: Use honey sparingly for baking and as a natural sweetener.
Sample 7-Day Mediterranean Diet Meal Plan
This meal plan provides a blueprint for incorporating Mediterranean principles into your daily meals. Remember to adjust portions and food choices to suit your individual needs and preferences.
Monday
- Breakfast: Mediterranean Savory Breakfast Bowls with eggs, hummus, and veggies.
- Lunch: Farro Salad with Arugula and Walnuts.
- Dinner: Lemon Garlic Salmon with Roasted Broccoli.
Tuesday
- Breakfast: Greek Yogurt with Homemade Granola.
- Lunch: Greek Salmon Salad (using leftover salmon from Monday).
- Dinner: Ribollita (Tuscan White Bean Soup).
Wednesday
- Breakfast: Mediterranean-Style Hummus Breakfast Toast.
- Lunch: Ribollita leftovers.
- Dinner: Baked Lemon Chicken, Toasted Orzo, and a Big Greek Salad.
Thursday
- Breakfast: Za’atar Eggs with Whole Wheat Bread.
- Lunch: Leftovers from previous days.
- Dinner: Grilled Scallops with Mediterranean Tomato Salsa and a small side of Lemon Rice.
Friday
- Breakfast: Greek Yogurt with Fresh Fruit and a drizzle of honey.
- Lunch: Easy Mediterranean Tuna Salad Sandwiches.
- Dinner: Eggplant Rollatini, Lentil Salad, and crusty bread.
Saturday
- Brunch: Vegetable Frittata with a small side of Smashed Potatoes.
Sunday
- 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
Recipe Highlights and Tips
- Mediterranean Savory Breakfast Bowls: Customize these bowls with your favorite veggies and seasonings. Homemade hummus is ideal, but store-bought works too.
- Farro Salad with Arugula and Walnuts: Cook the farro ahead of time for convenience. Leftover salad will keep for 2-3 days.
- Lemon Garlic Salmon with Roasted Broccoli: Check salmon for doneness by flaking it with a fork. The USDA recommends an internal temperature of 145°F.
- Greek Yogurt with Homemade Granola: This granola recipe features olive oil, tahini, walnuts, and dried fruit for a Mediterranean twist.
- Greek Salmon Salad: Use leftover salmon and a bright vinaigrette for a quick and healthy lunch.
- Ribollita (Tuscan White Bean Soup): Reboil the soup before serving and add day-old crusty bread to absorb the liquid.
- Mediterranean-Style Hummus Breakfast Toast: Use hearty whole-grain bread and prep your toppings ahead of time for easy assembly.
- Baked Lemon Chicken: Marinate the chicken for at least 30 minutes, or overnight for best flavor.
- Za’atar Eggs: Elevate fried eggs with za’atar, a Middle Eastern spice blend.
- Grilled Scallops with Mediterranean Tomato Salsa: Scallops cook in just 5 minutes. Serve with bright Greek lemon rice.
- Easy Mediterranean Tuna Salad Sandwiches: Combine tuna with crunchy veggies, fresh herbs, and a zesty Dijon dressing.
- Eggplant Rollatini: Prepare in advance and freeze before baking, or freeze leftovers.
- Vegetable Frittata: The frittata is done when the eggs are set in the center and the edges are golden brown.
Foods to Embrace and Limit
Foods to Consume More Of:
- Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, cucumbers, potatoes, sweet potatoes.
- 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, oregano, garlic, basil, mint, rosemary, sage.
- Legumes: Beans, peas, lentils, pulses, 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 (in moderation).
- Healthy Fats: Extra virgin olive oil, olives, avocados, and avocado oil.
Foods to Limit:
- Added Sugar: Soda, candies, ice cream, table sugar, syrup, and baked goods.
- Refined Grains: White bread, pasta, tortillas, chips, crackers.
- Trans Fats: 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:
- Drink More: Water, coffee and tea (with limited sugar), fresh fruit juices (without added sugar), and small to moderate amounts of red wine (with meals).
- Limit: Beer and liquor, sugar-sweetened beverages, and fruit juices with added sugar.
Snacking the Mediterranean Way
Healthy snack options include:
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- A handful of nuts.
- A piece of fruit.
- Baby carrots with hummus.
- Mixed berries.
- Greek yogurt.
- Hard-boiled egg.
- Apple slices with almond butter.
- Sliced bell peppers with guacamole.
- Cottage cheese with fresh fruit.
- Chia pudding.
Health Benefits of the Mediterranean Diet
The Mediterranean diet is associated with numerous health benefits, including:
- Promoting weight loss.
- Helping prevent heart attacks, stroke, and type 2 diabetes.
- Reducing the risk of premature death.
- Reducing the risk of high blood pressure and cholesterol.
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. |
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