Discover the Best Mediterranean Diet Fast Food: Healthy & Delicious Options on the Go!

Introduction

In today’s fast-paced world, finding nutritious meals on the go can feel like searching for a needle in a haystack. As more dieters search for healthy, heart-friendly options, a wide variety of restaurants now embrace meals that contain more vitamins and protein with less saturated fat, which works well for the popular Mediterranean diet. The Mediterranean diet-celebrated for its heart-healthy benefits and delicious flavors-might seem at odds with quick-service restaurants. But is it possible to enjoy the benefits of Mediterranean-style eating while navigating the fast food landscape? The answer is a resounding yes-if you know where to look and what to order.

The Mediterranean diet first entered the public’s knowledge during the 1960s when doctors and dietitians first noted that coronary heart disease affected far fewer people in Mediterranean countries, such as Greece and Italy, than the rest of Western Europe and America. As Mediterranean cuisine continues to gain popularity across America, more fast-casual chains and quick-service restaurants are incorporating these healthy options into their menus. Whether you’re looking for a Mediterranean restaurant near you or simply want to make healthier choices at mainstream establishments, this guide will help you discover the best fast food options that align with Mediterranean diet principles.

Understanding the Mediterranean Diet Basics

Before diving into specific restaurant recommendations, let’s refresh our understanding of what constitutes a Mediterranean diet. This eating pattern emphasizes:

Plant-based foods: Vegetables, fruits, whole grains, legumes, nuts, and seeds
Healthy fats: Olive oil as the primary source of added fat
Moderate protein: Fish, poultry, and beans as main protein sources
Limited red meat: Consumed occasionally in small portions
Fresh herbs and spices: For flavor instead of salt

Understanding these principles helps when navigating menus. It’s important to know what foods to avoid on a Mediterranean diet, such as processed items and excessive added sugars, which are unfortunately common in many fast food establishments.

The Mediterranean diet generally involves eating whole foods, such as fruits and vegetables, whole grains, and lean protein, while limiting processed foods. Keep reading to learn about the Mediterranean diet, how to follow it, and how it can affect your health.

Overall, 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
Herbs, spices, condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano, garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
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

You can get started by incorporating more of these foods into your eating plan.

Foods to Limit

Foods to limit on a Mediterranean diet include:

Read also: Delicious Mediterranean Recipes

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 liquors
Sugar-sweetened beverages, such as sodas, which are high in added sugar
Fruit juices with added sugar

Top Fast Food Chains Offering Mediterranean Options

Finding an approved item at any fast food restaurant can be difficult.

Cava
Cava has revolutionized Mediterranean fast food with its build-your-own bowl concept. Starting with a base of greens or grains (including brown rice, which is acceptable in moderate amounts on the Mediterranean diet), you can add proteins like grilled chicken or falafel, then pile on vegetables and authentic Mediterranean toppings like hummus, tzatziki, and olive oil-based dressings.

Read also: Mediterranean Diet, Instant Pot Style
Panera Bread
Panera offers a variety of salads, soups, and sandwiches that are rich in vegetables. As its title suggests, this Panera Bread salad consists of romaine lettuce, kalamata olives, feta, red onions, salt, and pepper, then topped with Greek dressing and pepperoncini. The meal is loaded with vitamin E and healthy fats, and the olives and red onion’s antioxidants help reduce inflammation.
Chipotle
"Chipotle is a good place to be able to modify things," said Durham.
Chipotle offers burrito bowls with brown rice as a base. You can also opt for a salad with brown rice or choose a whole wheat tortilla for your burrito.
Subway
Subway offers salads and customizable sandwiches where you can add Mediterranean-inspired ingredients like cucumbers, tomatoes, olives, and peppers. Almost Greek salad, right?
The best way to do this at Subway is by opting for a Veggie Delite sub.
Subway offers whole wheat bread as an option for their sandwiches and wraps.
Chick-fil-A
Finding an approved item at any fast food restaurant can be difficult, and no place may seem as unlikely as Chick-fil-A, but their grilled chicken tenders provide a healthy alternative to their other fried chicken products and are lean enough to satisfy any diet parameters and are packed with vitamin B6 and protein.
Whenever possible, said Durham, it is best to "opt for grilled instead of fried food." Chick-fil-A has grilled options on its menu, and Durham recommends the brand's grilled chicken sandwich.
McDonald’s
Salads get a lot of love on this list, and the Greek Feta Salad with Grilled Chicken that McDonald’s offers is a great example.
Dunkin'
Avocado toast may not be the first thing that comes to mind when you think of Dunkin', but it's part of the brand's breakfast menu.
At Dunkin', you can do this by getting avocado toast on multigrain bread.
Wendy's
Wendy's, best known for its spicy chicken nuggets and hamburgers, also offers salads that can fit into a healthier eating plan.
The apple-pecan salad aligns well with Mediterranean principles, thanks to ingredients like apples, which provide natural sweetness and fiber, and pecans, which provide healthy fats and antioxidants.
Another option to try at Wendy's is the Cobb salad, which includes grilled chicken and chopped eggs.
Starbucks
If you are vegan and sticking to the Mediterranean diet-have no fear! The Starbucks morning menu features a blend of oatmeal, quinoa, and chia seeds soaked overnight in coconut milk. The grains then get a generous topping of shaved coconut, strawberries, and toasted almonds.
IHOP
While many restaurants tend to pair tilapia with a processed carbohydrate, IHOP dishes out two seasoned fillets grilled & served over a bed of creamy spinach and a choice of sides.
Boston Market
Boston Market would be the last place you would expect Mediterranean diet restaurant items, but do not fret, there are options. The chain’s versatile model of letting you build your own plate actually helps in constructing a Mediterranean diet-approved plate consisting of lean turkey breast paired with steamed vegetables.

Mediterranean Diet Restaurant Menu Items

Given the fact that restaurants tend to cram their entrees full of refined sugar and unhealthy fats, these guidelines may seem impossible to stick to when dining out. Luckily, restaurants provide a wide swathe of meal options that stick to the parameters of the Mediterranean diet. Most eateries also allow you to customize your meal to your liking, allowing you to cut out any excess carbs or fats.

Seafood Options

A common staple of the Mediterranean diet, salmon is a go-to for any dieter looking to boost their levels of omega-3 fatty acids, vitamin B, and potassium. Salmon is no stranger to any restaurant.

Applebee’s: Applebee’s has always made a concerted effort to add healthier options to their menu, and this item might be your best bet. One of the best things about this heart-healthy option is that you get to choose your own two sides, omitting any potatoes or other processed grains that might cut into your diet.
TGI Fridays: TGI Fridays also has a healthy salmon option perfect for the Mediterranean diet. Their menu features a sweet and spicy glazed salmon that is rich in selenium and high in protein. Topped with a fresh mango pico, the salmon comes with lemon-butter broccoli on a bed of jasmine rice.
Olive Garden: The classic staple of the Mediterranean diet menu makes an appearance again at Olive Garden, as their salmon is grilled to perfection and topped with garlic herb butter and served with parmesan garlic broccoli.
Longhorn Steakhouse: Longhorn Steakhouse‘s hand-cut, fresh Atlantic salmon is marinated in their signature bourbon marinade, grilled to flaky perfection.
Cracker Barrel: When you are traveling the country and need to detour off for a meal, don’t fret. Cracker Barrel has you covered. Their lemon pepper grilled rainbow trout is a lightly seasoned boneless spring water trout fillet grilled until fork tender.
Red Lobster: Help trim your waistline while sticking to the guidelines of the Mediterranean diet with the Wild-Caught Snow Crab Legs at Red Lobster.
Joe's: Any seafood restaurant worth their salt will have some good Mediterranean diet restaurant menu items by default, and Joe’s is no exception. Their grilled Shrimp skewers feature two skewers served over rice with steamed vegetables.
Texas Roadhouse: Another unlikely contender for the diet is at Texas Roadhouse. Among an ocean of red meat and carbs is the grilled shrimp on their dockside favorites menu. Large shrimp are seasoned and grilled, then served over seasoned rice with two more sides.
Cheesecake Factory: If you have been craving the flavors of Italy, you can embrace the Cheesecake Factory’s sauteed shrimp, basil, tomato, and lemon-garlic sauce served with asparagus and angel hair pasta all while remaining on the diet.
Perkins: Perkins comes in with a strong contender for a Mediterranean diet restaurant menu item with their garlic-seasoned tilapia topped with grilled shrimp and drizzled with garlic butter. Served over herb rice pilaf with grilled asparagus.
Ruby Tuesday: Salmon typically dominates the image of what a healthy protein option looks like at most restaurants, but as of recently, tilapia has come to challenge this reigning fish. Ruby Tuesday is now embracing tilapia, and their version seasons it with Creole spices and grills it to perfection.
Bonefish Grill: At a restaurant like Bonefish Grill where seafood dominates the menu, it may seem hard to find an option that doesn’t embrace a mix of healthy grains, vegetables, and fish protein. Upon closer inspection, many entrees come with white rice or other processed grains that will offset your balanced diet.
Outback Steakhouse: It would be hard to imagine any Mediterranean diet-friendly options available at Outback Steakhouse, the chain known for their massive steaks and Bloomin’ Onions. However, their tilapia crowned with pure lump crab meat, sliced mushrooms with a light lemon butter sauce, and fresh seasonal mixed veggies provide a whopping 63 grams of protein, vitamin D, and antioxidants that will easily keep you powering through the diet.
Bob Evan’s A wildcard entrant into the list, Bob Evan’s approaches the diet menu with their potato encrusted flounder. Their mild white fish grilled to perfection in a delicious potato crust is a Mediterranean diet menu item, and the crust can even be ordered off the fish.

Other protein options

P.F. Changs: One of the challenges of eating the Mediterranean diet at any Asian chain like P.F. Changs is navigating the inclusion of white rice with the meal, but have no fear. The shrimp in lobster sauce stands alone, as it pairs Asian mushrooms, chopped black beans, peas, egg, and green onion with protein-rich seafood.
Chili’s: Like Applebee’s or any other family-oriented sit-down chain, Chili’s knows what their customers want, and they want heart-healthy Mediterranean diet restaurant menu items. This entree delivers protein, omega-3s, and iron to your diet.
Pret a Manger: If you are craving Mediterranean diet restaurant menu items that don’t include fish, look no further than the egg and quinoa pot at Pret a Manger. Pret’s grain mix comes topped with avocado, grape tomatoes, sliced cage-free hard-boiled egg, and arugula.

How to Order Mediterranean at Mainstream Fast Food Chains

Mindful Portions and Moderation: The Mediterranean diet encourages mindful eating and savoring the taste and flavors (of course if they are there) of each bite. Apply this principle to fast food by being mindful of portion sizes and avoiding super-sized options. Opt for smaller portions and try to savor the taste of your meal.
Customize Your Order: Most small fast-food shop (not chains monsters) will allow you to customize their orders. Take advantage of this by omitting or adjusting ingredients to make the meal align more closely with Mediterranean diet principles. Choose their dressings and sauces carefully. You can even keep a small bottle of real olive oil in your bag to dress your fast food salads.
Limit Added Sugars: The Mediterranean diet is low in added sugars, a principle that can be applied when making fast-food choices. Forget cola (unless you are Warren Buffett or at least Duncan MacLeod) and other sugary shit-beverages.
Prioritize Seafood Options: Fatty fish, rich in omega-3 fatty acids, is a staple in the Mediterranean diet. When available, choose fast-food options that include seafood, such as grilled fish sandwiches.
Choose Grilled Protein Options: Some fast-food establishments offer grilled protein options, such as chicken or fish. Grilling is a cooking method favored in the Mediterranean diet, preserving the natural flavors of the food without excessive added fats. So, when it comes to health, grilling always edges out frying for a few reasons: Less Fat Absorption: When you grill meat, excess fat drips off the meat and away from the food, especially if you’re grilling on a slatted surface.
Choose whole grains: The Mediterranean diet emphasizes whole grains like brown rice, quinoa, and whole wheat. When available, choose fast-food meals that are rich in whole grains instead of refined grains. This choice contributes to higher fiber content and improved nutritional value.
Opt for Vegetable-Rich Options: Mediterranean cuisine is characterized by a colorful array of vegetables. Several fast food chains offer options that are relatively rich in vegetables.
Swap Fries for Healthier Sides: French fries are a common fast-food side, but they can be high in unhealthy fats and calories. Consider swapping fries for a side salad, incorporating a variety of vegetables and possibly a lean protein source. Yes, this might require a bit of creativity, but it’s possible.

DIY Mediterranean Fast Food at Home

If you have been craving the flavors of Italy, you can embrace the Cheesecake Factory’s sauteed shrimp, basil, tomato, and lemon-garlic sauce served with asparagus and angel hair pasta all while remaining on the diet.

A Peruvian quinoa and brown rice bowl with roasted salmon, sauteed red onions, mushrooms, sauteed spinach, seasoned tomatoes, a drizzle of extra virgin olive oil and lemon juice with a choice of herb-roasted vegetables is the spitting image of a Mediterranean diet restaurant menu item.

Nutritional Comparison: Mediterranean vs. Traditional Fast Food

Fast food is fast and convenient. Sometimes it’s even delicious, especially if you’re extremely hungry. On the other hand, fast food almost always has unhealthy ingredients and low nutritional value. However, adopting the principles of the Mediterranean diet will help you make the right choice when you only have two options: fast food or starvation.

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 further study is necessary to determine its effects on various types of inflammation and diseases.

Key Takeaways

The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.
A dietitian can help you modify your approach as needed based on your medical history, underlying conditions, allergies and preferences.
The Mediterranean Diet has many benefits, including: Lowering your risk of cardiovascular disease, including a heart attack or stroke. Supporting a body weight that’s healthy for you. Supporting healthy blood sugar levels, blood pressure and cholesterol. Lowering your risk of metabolic syndrome. Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system. Lowering your risk for certain types of cancer. Slowing the decline of brain function as you age. Helping you live longer.
The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.

FAQ Section

Here are some frequently asked questions about the Mediterranean diet.

Examples of foods to consume on a Mediterranean diet include: chard, broccoli, grapes, parsley, olives and olive oil, lentils, buckwheat, sunflower seeds, avocado, fish.
Can I drink alcohol on the Mediterranean Diet? You can drink a low to moderate amount of red wine, in small servings and with a meal.
What foods should I avoid? You should limit or avoid your intake of red meat, processed foods, including meats, and refined carbohydrates such as added sugars
Does the Mediterranean Diet have serving goals? Yes, please see the section above, “Mediterranean Diet serving goals and sizes”

tags: #mediterranean #diet #fast #food