Mediterranean Diet 101: A Meal Plan and Beginner’s Guide


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Rich in flavorful elements like fruits, vegetables, complete grains, and heart-healthy fat, the Mediterranean diet is equal elements scrumptious and nutritious.

It’s additionally related to a range of advantages and could assist help brain perform, promote heart health, regulate blood sugar levels, and extra.

Although there aren’t any concrete guidelines for how one can observe the Mediterranean diet, there are numerous common pointers you may observe to include the ideas of the diet into your day by day routine.

This article takes a more in-depth take a look at what the Mediterranean diet is, how one can observe it, and the way it can have an effect on your health.

What is the Mediterranean diet?

The Mediterranean diet is predicated on the normal foods that people used to eat in international locations bordering the Mediterranean Sea, together with France, Spain, Greece, and Italy.

Researchers famous that these people had been exceptionally healthy and had a low threat of many persistent situations (1Trusted Source).

Although there aren’t any strict guidelines or rules for the diet, it usually encourages fruits, vegetables, complete grains, legumes, nuts, seeds, and heart-healthy fat. Processed foods, added sugar, and refined grains ought to be restricted (2Trusted Source).

Numerous studies have now proven that the Mediterranean diet can promote weight loss and assist forestall heart assaults, strokes, sort 2 diabetes, and untimely death (3Trusted Source).

For this purpose, the Mediterranean diet is commonly beneficial for these trying to improve their health and shield in opposition to persistent disease.

Potential advantages

The Mediterranean diet has been linked to an extended checklist of health advantages.

Promotes heart health

The Mediterranean diet has been studied extensively for its means to advertise heart health.

In reality, analysis exhibits that the Mediterranean diet could even be linked to a decrease threat of heart disease and stroke (4Trusted Source).

One examine compared the consequences of the Mediterranean diet and a low fats diet and reported that the Mediterranean diet was more practical at slowing the development of plaque buildup in the arteries, which is a significant threat issue for heart disease (5Trusted Source).

Other analysis exhibits that the Mediterranean diet may additionally assist decrease levels of diastolic and systolic blood pressure to help heart health (6Trusted Source).

Supports healthy blood sugar levels

The Mediterranean diet encourages a range of nutrient-dense foods, together with fruits, vegetables, nuts, seeds, complete grains, and heart-healthy fat.

As such, following this eating sample could assist stabilize blood sugar levels and shield in opposition to sort 2 diabetes (7Trusted Source).

Interestingly, a number of research have discovered that the Mediterranean diet can reduce fasting blood sugar levels and improve levels of hemoglobin A1C, a marker used to measure long-term blood sugar management (8Trusted Source).

The Mediterranean diet has additionally been proven to lower insulin resistance, a situation that impairs the body’s means to make use of insulin to manage blood sugar levels successfully (9Trusted Source10).

Protects brain perform

Several research present that the Mediterranean diet could possibly be useful for brain health and could even shield in opposition to cognitive decline as you become old.

For instance, one examine together with 512 people discovered that better adherence to the Mediterranean diet was related to improved reminiscence and reductions in a number of threat components for Alzheimer’s disease (11Trusted Source).

Other analysis has discovered that the Mediterranean diet could also be tied to a decrease threat of dementia, cognitive impairment, and Alzheimer’s disease (12Trusted Source).

What’s extra, one large overview additionally confirmed that following the Mediterranean diet was linked to enhancements in cognitive perform, reminiscence, consideration, and processing pace in healthy older adults (13Trusted Source).

How to observe it

  • Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, complete grains, herbs, spices, fish, seafood, and additional virgin olive oil
  • Eat in moderation: poultry, eggs, cheese, and yogurt
  • Eat hardly ever: red meat, sugar-sweetened drinks, added sugars, processed meat, refined grains, refined oils, and different extremely processed foods

Foods to eat

Exactly which foods belong to the Mediterranean diet is controversial, partly as a result of there’s variation between international locations.

The diet examined by most research is excessive in healthy plant foods and comparatively low in animal products and meat. However, eating fish and seafood is beneficial no less than twice per week.

The Mediterranean way of life additionally includes common physical exercise, sharing meals with different people, and minimizing stress levels.

You can include a mixture of fresh, frozen, dried, and canned fruits and vegetables, but test package deal labels for added sugar and sodium.

Ideally, it is best to base your diet on these healthy Mediterranean 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, complete 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 fat: additional virgin olive oil, olives, avocados, and avocado oil

Foods to restrict

You ought to restrict these processed foods and elements when following the Mediterranean diet:

  • Added sugar: added sugar is discovered in many foods but particularly excessive in soda, candies, ice cream, desk sugar, syrup, and baked items
  • Refined grains: white bread, pasta, tortillas, chips, crackers
  • Trans fat: discovered in margarine, fried foods, and different processed foods
  • Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
  • Processed meat: processed sausages, hot dogs, deli meats, beef jerky
  • Highly processed foods: quick meals, comfort meals, microwave popcorn, granola bars


Water ought to be your go-to beverage on a Mediterranean diet.

This diet additionally contains reasonable quantities of red wine — round one glass per day.

However, that is completely non-compulsory, and wine ought to be prevented by some people together with, anybody who’s pregnant, has problem ingesting in moderation, or is taking sure medicines which will work together with alcohol.

Coffee and tea are additionally healthy beverage decisions on the Mediterranean diet. Be aware of including heaps of added sugar or cream.

You’ll need to restrict sugar-sweetened drinks, comparable to soda or sweet tea, that are very excessive in added sugar. Fruit juice can be OK to include in moderation, but you’re better off selecting complete fruits to get the profit of fiber.

Sample menu

Below is a pattern menu for 1 week of meals on the Mediterranean diet.

Feel free to regulate the parts and meals decisions based mostly by yourself wants and preferences, and add snacks as desired.


  • 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, in addition to a fruit salad


  • 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, grilled chicken, and feta cheese


  • Breakfast: an omelet with mushrooms, tomatoes, and onions
  • Lunch: an entire grain sandwich with cheese and fresh vegetables
  • Dinner: Mediterranean lasagna


  • Breakfast: yogurt with sliced fruit and nuts
  • Lunch: a quinoa salad with chickpeas
  • Dinner: broiled salmon with brown rice and vegetables


  • Breakfast: eggs and sautéed vegetables with complete wheat toast
  • Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
  • Dinner: grilled lamb with salad and baked potato


  • Breakfast: oatmeal with raisins, nuts, and apple slices
  • Lunch: an entire grain sandwich with vegetables
  • Dinner: Mediterranean pizza made with complete wheat pita bread and topped with cheese, vegetables, and olives


  • 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 normally no have to rely calories or monitor macronutrients (protein, fats, and carbs) on the Mediterranean diet.

For extra concepts, test out this checklist of 21 healthy Mediterranean recipes.

Healthy snacks

If you begin feeling hungry between meals, there are loads of healthy snack choices you may get pleasure from on the Mediterranean diet.

Here are a number of concepts that can assist you get began:

  • a handful of nuts
  • a chunk of fruit
  • baby carrots with hummus
  • blended 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 restaurant meals are appropriate for the Mediterranean diet. Try to decide on complete grains, vegetables, legumes, seafood, and healthy fats. It’s additionally key to get pleasure from your meal and savor it with good firm, so select one thing that sounds good.

Here are a number of suggestions to assist adapt dishes while you’re eating out:

  1. Choose fish or seafood as your fundamental dish.
  2. Ask the server in case your meals will be cooked in additional virgin olive oil.
  3. Choose complete grain bread, with olive oil as a substitute of butter.
  4. Add vegetables to your order.

These tips for eating healthy at restaurants might also be useful.

Shopping checklist

It’s all the time a good suggestion to buy on the perimeter of the shop, which is the place the entire foods are usually discovered.

Opt for nutrient-dense foods as much as doable, together with fruits, vegetables, nuts, seeds, legumes, and complete grains.

Here are some fundamental Mediterranean diet items so as to add to your buying checklist:

  • Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms
  • Frozen veggies: peas, carrots, broccoli, blended vegetables
  • Tubers: potatoes, sweet potatoes, yams
  • Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
  • Grains: complete grain bread, complete 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 fat: additional virgin olive oil, olives, avocados, avocado oil

The bottom line

Though there’s not one outlined Mediterranean diet, this dietary sample is usually rich in healthy plant foods and comparatively decrease in animal foods, with a give attention to fish and seafood.

It has been related to quite a few health advantages and could assist stabilize blood sugar levels, promote heart health, improve brain perform, and extra.

Best of all, you may adapt the ideas of the Mediterranean diet in a method that works for you. If you dislike salmon and sardines but complete wheat pasta and olive oil are your favorites, begin constructing scrumptious, Mediterranean-inspired meals with foods you’re keen on.

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