A Meal Plan and Beginner’s Guide to the Mediterranean Diet

There are no concrete rules for following the Mediterranean diet, but general guidelines can help you incorporate its principles into your daily routine.

This article takes a closer look at the Mediterranean diet, how to follow it, and how it can affect your health. We also offer some meal tips and direct you to some handy recipes.

What is the Mediterranean diet?

The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

Some research has suggested that people living in these regions tend to have a lower risk of many chronic conditions, compared with people who follow a standard American diet.

It typically encourages people to:

• consume more:

  • fruits

  • vegetables

  • whole grains

  • legumes

  • nuts and seeds

  • heart-healthy fats

• consume less:

  • processed foods

  • added sugars

  • refined grains

• limit alcohol consumption

Research has indicated that the Mediterranean diet can:

• promote weight loss

• help prevent heart attacks, stroke, and type 2 diabetes

• reduce the risk of premature death

For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

Foods to eat

It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries.

Overall, however, 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

• Seafood: salmon, sardines, mackerel, trout, shrimp, mussels

• Dairy products: Greek yogurt, yogurt, milk

Foods to limit

Foods to limit on a Mediterranean diet include:

• 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 liquor

• sugar-sweetened beverages, such as sodas, which are high in added sugar

• fruit juices with added sugar

Sample menu and recipes

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

Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.

For more ideas, check out this list of 21 healthy Mediterranean recipes.

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

There’s usually no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels.

But, it is essential to consume all food in moderation.

Healthy snacks

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

Frequently asked questions

Here are some frequently asked questions about the Mediterranean diet.

What are the top 10 foods on a 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.

You can drink a low to moderate amount of red wine, in small servings and with a meal.

What foods can you not eat in a Mediterranean diet?

You should limit or avoid your intake of red meat, processed foods, including meats, and refined carbohydrates such as added sugars

Are eggs eaten in a Mediterranean diet?

You can eat eggs in moderation, for example, 2 to 4 servings weekly.

Is the Mediterranean diet anti-inflammatory?

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.

The bottom line

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.

The Mediterranean diet may have numerous health benefits. For instance, it may help prevent weight gain, stabilize blood sugar levels, promote heart health, and enhance brain function.

One reason the Mediterranean diet can benefit your health is that it provides a balance of nutrients and is adaptable and easy to stick to.