What Is the Mediterranean Diet?
The traditional eating habits of countries that border the Mediterranean Sea—like Greece, Italy, and southern Spain—are the foundation of the Mediterranean diet. It’s more than just a diet; it’s a way of life that focuses on:
- Whole foods with little processing
- Plant-based eating
- Good fats, particularly olive oil
- Moderate dairy, fish, and poultry
- Sweets and red meat are limited.
- Mindful eating and physical activity
Core Principles & Food Groups
- Eat every day:
Leafy greens, tomatoes, bell peppers, eggplant, and other vegetables Berries, oranges, apples, figs, and grapes are fruits. Oats, quinoa, brown rice, and whole-wheat bread or pasta are all whole grains. Beans, lentils, and chickpeas are legumes. Almonds, walnuts, chia, and flax are the nuts and seeds. Olive oil: primary source of fat, Oregano, basil, rosemary, and turmeric are herbs and spices.
- Eat once a week:
Fish & seafood: salmon, sardines, mackerel, tuna, Poultry: chicken, turkey, Dairy: yogurt, feta, Greek yogurt, some cheese, Eggs: 2–4 per week
- Eat Occasionally:
Red meat: beef, lamb (in small portions), Sweets: pastries, refined sugar (for special occasions)
Sample Daily Meal Plan
- The Breakfast
Greek yogurt with honey, walnuts & fresh berries, Whole grain toast with olive oil and sliced tomato
- Lunch
Chickpea salad with cucumber, olives, feta, and a lemon-olive oil dressing, Side of whole grain pita
- Dinner
Grilled salmon with herbs, Steamed greens or roasted veggies, Quinoa or farro
- Snacks
A handful of almonds or mixed nuts, Fresh fruit like an apple or orange, Hummus with carrot sticks
Grocery List Essentials
Olive oil, Vegetables, both fresh and frozen Legumes (canned or dry), Canned tuna/salmon/sardines, Whole grains (brown rice, whole wheat pasta, oats), Herbs & spices (oregano, cumin, garlic, paprika), Fresh produce Nuts & seeds, Greek yogurt unflavored Eggs, Breast of chicken or turkey Feta or Parmesan cheese
Bonus Tips for Success
- Cook at home more often
- Eat slowly and with others when possible
- Plan meals around vegetables
- Olive oil can take the place of butter. Choose fruit for dessert
- Take a daily walk or keep active.
