The Mediterranean Diet is more than just a diet; it's a lifestyle inspired by the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This approach emphasizes plant-based foods, healthy fats, and a balanced, sustainable way of eating. Researchers have linked these eating patterns with a reduced risk of coronary artery disease (CAD). Healthcare providers often recommend this eating plan for individuals with heart disease risk factors or to support overall health.
What is the Mediterranean Diet?
The Mediterranean Diet focuses on overall eating patterns rather than strict formulas or calculations. It emphasizes consuming plenty of vegetables, fruits, beans, lentils, and nuts. Whole grains, like whole-wheat bread and brown rice, are also a key component. Extra virgin olive oil (EVOO) serves as the primary source of healthy fat, while fish, especially those rich in omega-3 fatty acids, are consumed regularly. Moderate amounts of natural cheese and yogurt are allowed, while red meat and sweets are limited. Some adherents consume a moderate amount of wine with meals, though it's not recommended to start drinking if you don't already.
Benefits of the Mediterranean Diet
The Mediterranean Diet offers numerous health benefits, including:
- Reduced Risk of Cardiovascular Disease: Lowering the risk of heart attack or stroke.
- Healthy Weight Management: Supporting a body weight that’s healthy for you.
- Improved Blood Sugar Control: Supporting healthy blood sugar levels, blood pressure, and cholesterol.
- Reduced Risk of Metabolic Syndrome: Lowering your risk of metabolic syndrome.
- Gut Health: Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
- Cancer Prevention: Lowering your risk for certain types of cancer.
- Cognitive Function: Slowing the decline of brain function as you age.
- Longevity: Helping you live longer.
These benefits stem from the diet's emphasis on limiting saturated and trans fats, encouraging healthy unsaturated fats, limiting sodium and refined carbohydrates, and favoring foods high in fiber and antioxidants. It's the combination of these nutrients that work together to support overall health.
Key Components of the Mediterranean Diet
- Healthy Fats: Extra virgin olive oil (EVOO) is a staple, used in place of vegetable oil and animal fats. Nuts, seeds, avocados, and fatty fish are also important sources of healthy fats.
- Fruits and Vegetables: Aim for at least three servings of vegetables and three servings of fruit per day. Choose a variety of colorful produce to maximize nutrient intake.
- Whole Grains: Opt for whole grains like oats, barley, quinoa, and brown rice. Choose whole-grain bread, cereal, couscous, and pasta.
- Legumes: Include beans, lentils, and chickpeas in your diet at least three times per week.
- Fish: Consume fish rich in omega-3s, such as salmon, sardines, herring, tuna, and mackerel, at least three times per week.
- Dairy: Choose naturally low-fat cheese, fat-free, or 1% milk, yogurt, and cottage cheese. Limit whole-fat milk, cream, and cream-based sauces and dressings.
- Poultry: Choose white meat instead of dark meat, and opt for skinless poultry or remove the skin before cooking.
- Red Meat: Limit red meat consumption to no more than one serving per week, choosing lean cuts like tenderloin, sirloin, and flank steak.
Foods to Limit or Avoid
The Mediterranean Diet doesn't have strict rules, but it encourages limiting certain foods, including:
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- Added Sugar: Found in soda, candies, ice cream, table sugar, syrup, and baked goods.
- Refined Grains: White bread, pasta, tortillas, chips, and crackers.
- Trans Fats: Found in margarine, fried foods, and other processed foods.
- Processed Meat: Processed sausages, hot dogs, deli meats, and beef jerky.
- Highly Processed Foods: Fast food, convenience meals, microwave popcorn, and granola bars.
- Sugary Beverages: Sodas and fruit juices with added sugar.
- Excessive Alcohol: Limit beer and liquors.
Drinks to Include
- Water
- Coffee and tea (with limited sugar or cream)
- Small to moderate amounts of red wine (with a meal)
- Fresh fruit juices (without added sugar)
Mediterranean Diet Serving Goals and Sizes
The following chart provides general guidance on serving goals and serving sizes for different food groups:
| 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. |
Sample 7-Day Mediterranean Diet Meal Plan
This sample meal plan provides a starting point for incorporating the Mediterranean Diet into your daily routine. 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: 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 feel hungry between meals, here are some healthy snack options:
- 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
30-Day Mediterranean Diet Plan: A Daily Guide
Here's a sample 30-day plan incorporating specific meal ideas:
Day 1
- Breakfast:
- Lunch: Tinned fish provides a convenient (and tasty!) way to incorporate more seafood into your day. Today, try canned salmon flaked and mixed with capers, lemons, and fennel. Serve on top of 100% whole grain or sourdough bread. Get the No-Cook Salmon Salad Tartines recipe.
- Snack: If you haven't tried making hummus from scratch, you must. The DIY version is so creamy and bright, and perfect for dipping sliced cucumbers and carrots into. Or, spread 2 tablespoons onto one slice of 100% whole-grain bread or 2 whole-grain flatbread crackers, then drizzle with 1 teaspoon of olive oil and add a pinch of flaky sea salt.
- Dinner:
Day 2
- Breakfast:
- Lunch: This 20-minute lunch will keep you satiated until dinner, thanks to a combo of protein-rich shrimp, hearty veggies and fiber-full chickpea-based rice. In a rush? Reach for a Freshé canned tuna pack (which comes in flavorful varieties like Provence Niçoise and Sicilian Caponata) and pair with a piece of fruit instead. Get the Roasted Mediterranean Shrimp Bowl recipe.
- Snack:
- Dinner: Yes, there's still a reason for pasta night! Combine spiralized zucchini and spaghetti to add interesting texture and an extra dose of nutrients to your meal. Get the Creamy Chicken and Zoodle Spaghetti recipe.
Day 3
- Breakfast: Today, make a meal prep-friendly egg dish that you can enjoy now and pop extras in the freezer for a future date. Enjoy with a spinach side salad and an 8-ounce latte with skim or unsweetened soy milk.Get the Sheet Pan Asparagus Frittata recipe.
- Lunch: Roll up all the colorful components of a Greek salad (cherry tomatoes, red onions, crumbed feta) into a whole-wheat wrap for a grab-and-go take on the classic. Get the Greek Salad Wraps recipe.
- Snack: If the thought of snacking on fresh produce - blanched green beans, sliced raw radishes, carrot sticks, you name it - leaves you feeling bored, it's time to try pairing them with a creamy, herby dip. This one is made with Greek yogurt instead of sour cream or mayonnaise and packs in tons of fresh herbs and bright citrus. Get the Dill Dip recipe.
- Dinner: This healthy meal couldn't be easier to make (or clean up, afterwards), thanks to your air fryer. Cook up an extra fillet of salmon to enjoy for lunch tomorrow. Get the Air Fryer Salmon and Swiss Chard recipe.
Day 4
- Breakfast:
- Lunch: Serve that extra fillet of salmon from yesterday's dinner over baby arugula, along with cherry tomatoes and a drizzle of homemade Italian vinaigrette.
- Snack: Have homemade hummus left in the fridge still from day one? Enjoy with fresh crudité today. No? Consider that your excuse to whip up a fun variation on the chickpea dip.Get the Roasted Red Pepper Hummus recipe.
- Dinner: On the menu tonight: A dreamy nut-free pesto featuring protein-packed cottage cheese that's perfect for spooning over cooked chicken breasts or tossing into low-carb pasta along with sliced chicken breast or canned white beans. Get the 5-Ingredient Creamy Kale Pasta recipe. P.S. If you're not in the mood to cook, reheat leftover frittata to serve with a side salad instead.
(Days 5-30): Continue to incorporate the principles of the Mediterranean Diet, using the sample meal plan and snack ideas as inspiration. Experiment with different recipes and food combinations to find what works best for you.
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Tips for Success
- Consult with a Healthcare Professional: 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.
- Plan Your Meals: Collect go-to options and recipes for breakfasts, lunches, dinners, and snacks. The more variety, the better.
- Prepare in Advance: Prepare some lunches and snacks the day before so they’re ready to pack or grab from the fridge as needed.
- Eat Socially: Enjoy meals with family and friends.
- Focus on Dinner: Go big on dinner, as it's often the main meal where you can get the majority of your nutrients for the day.
- Keep Breakfast and Lunch Simple: Keep breakfast, lunches, and snacks SUPER simple. If possible, choose options that don’t require recipes.
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