Eating this way means you also have little room for processed fare. When you look at a plate, it should be bursting with color; traditional proteins like chicken may be more of a side dish compared with produce, which becomes the main event. One thing you’ll find people love about the Mediterranean diet is the allowance of low to moderate amounts of red wine. “Moderate” means 5 ounces (oz) or less each day (that’s around one glass). It’s worth noting, though, that a daily glass of wine is not mandatory on this eating plan, and if you don’t already drink, this allowance isn’t a directive to start. Here’s a snapshot of some possible Mediterranean diet health benefits.
A Healthier Heart
A Reduced Risk for Certain Cancers
A Sunnier Mood and a Lower Risk of Depression
A Lower Risk of Neurodegenerative Diseases
A Reduced Type 2 Diabetes Risk and Better Diabetes Management
Fewer Osteoarthritis Complications
Learn More About Health Benefits Associated With the Mediterranean Diet
It’s not a slam dunk, researchers note, and instead depends on how you eat. Portion sizes and fat amounts matter even in healthy diets like the Mediterranean. You may choose to drink a little red wine and eat some dark chocolate. While you don’t have to count calories on the Mediterranean diet, we’ve included nutrition information for the following foods for your reference.
Olive Oil
Tomatoes
Benefits They pack lycopene, a powerful antioxidant that is associated with a reduced risk of some cancers, like prostate and breast. Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition.
Salmon
Walnuts
Chickpeas
Arugula
Pomegranate
Lentils
Farro
Greek Yogurt
Learn More About What to Eat and Avoid on the Mediterranean Diet
Day 1
Breakfast Greek yogurt topped with berries and a drizzle of honey Snack Handful of almonds Lunch Tuna on a bed of greens with a vinaigrette made with olive oil Snack Small bowl of olives Dinner Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro
Day 2
Breakfast Whole-grain toast with a soft-boiled egg and a piece of fruit Snack Handful of pistachios Lunch Lentil salad with roasted red peppers, sun-dried tomatoes, capers, and an olive oil–based vinaigrette Snack Hummus with dipping veggies Dinner Salmon with quinoa and sautéed garlicky greens
Day 3
Breakfast Whipped ricotta topped with walnuts and fruit Snack Roasted chickpeas Lunch Tabouli salad with whole-grain pita and hummus Snack Caprese skewers Dinner Roasted chicken, gnocchi, and a large salad with vinaigrette
Day 4
Breakfast Fruit with a couple of slices of brie Snack Cashews and dried fruit Lunch Lentil soup with whole-grain roll Snack Tasting plate with olives, a couple slices of cheese, cucumbers, and cherry tomatoes Dinner Whitefish cooked in olive oil and garlic, spiralized zucchini, and a sweet potato
Day 5
Breakfast Omelet made with tomatoes, fresh herbs, and olives Snack A couple of dates stuffed with almond butter Lunch A salad topped with white beans, veggies, olives, and a small piece of chicken Snack A peach and plain Greek yogurt Dinner Grilled shrimp skewers with roasted Brussels sprouts
Day 6
Breakfast Eggs scrambled with veggies and chives and topped with feta with a slice of whole-grain bread Snack Greek yogurt Lunch A quinoa bowl topped with sliced chicken, feta, and veggies Snack Hummus with veggies Dinner Grilled seafood, roasted fennel and broccoli, arugula salad, and quinoa
Day 7
Breakfast Veggie frittata Snack Handful of berries Lunch A plate of smoked salmon, capers, lemon, whole-grain crackers, and raw veggies Snack Mashed avocado with lemon and salt, with cucumbers for dipping Dinner Pasta with red sauce and mussels Get More Mediterranean Diet Recipe Ideas
1. Prioritize Vegetables
2. Order the Fish
3. Limit Alcohol
4. Nosh on Fruit for Dessert
1. Opt for Healthy Fat Sources, and Don’t Go Overboard
Even with healthy fat, your total fat consumption could be greater than the daily recommended amount if you aren’t careful. Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services.
2. Don’t Skimp on Calcium
3. Carve Out Time in Your Schedule to Cook
While you don’t have to spend hours in your kitchen, you will need to cook, because the diet is all about working with delicious fresh food. There may be a learning curve as you build these skills.
4. Edit Your Favorite Recipes to Make Them Mediterranean Diet Friendly
It’s evident that with such a variety of whole, fresh foods on the table, it’s easy to build meals with this diet. And you don’t have to eliminate your favorites — they may just require some tweaks. For instance, rather than a sausage and pepperoni pizza, you’d choose one piled high with veggies. You can also fit a lot of different foods into one meal. Filling up on fresh fruit and vegetables will allow you to build volume into meals for fewer calories.
5. Don’t Go Overboard on Alcohol
This food and nutrition nonprofit serves up great resources for anyone looking to take a deeper dive into the Mediterranean diet. You’ll find print and e-books, such as their 4 Week Menu Plan, a weekly newsletter, and a printable brochure to get started on the diet. The organization also has a Health Studies page, featuring research on the Mediterranean diet’s health benefits.
Favorite Books on the Mediterranean Diet
The Mediterranean Diet Cookbook for Beginners: Meal Plans, Expert Guidance, and 100 Recipes to Get You Started Many cookbooks are dedicated to the Mediterranean diet, but this one stands out because it’s written by the registered dietitian-nutritionist Elena Paravantes, creator of Olivetomato.com. This book not only features need-to-know info on the diet (such as the principles of authentic Mediterranean meal and menu creation) but provides a bevy of mouthwatering recipes that are simple and easy to make, such as Venetian-Style Pasta e Fagioli, Tomato Rice, and Traditional Chicken Cacciatore. Mediterranean Diet on a Budget: Recipes, Meal Plans, and Tips to Eat Healthfully for as Little as $50 a Week When you’re starting a new way of eating — and hoping to stick to it for life — it needs to fit within your budget or it won’t work long-term. That’s why Mediterranean Diet on a Budget, by Emily Cooper, RD, is a game-changing book. Cooper admits there are many recipes that require time, a lot of effort, and cost a lot to prepare with specialty ingredients, but the Mediterranean diet doesn’t have to be that way. Her book not only covers tips for eating this way for less, but shares 75 recipes for dishes such as Creamy Banana Date Shake, Pistachio Nice Cream, Garlic Parmesan Smashed Brussels Sprouts, Citrus Poached Cod, and more.
Favorite Blog on the Mediterranean Diet
The Mediterranean Dish Creator Suzy Karadsheh whips up modern Mediterranean recipes that span the Mediterranean and focus on seasonal, whole foods that can be enjoyed with people. You’ll find a plethora of yummy recipes to make tonight — or at your next gathering — from homemade doner kebabs to grilled shrimp with roasted garlic herb sauce, and Mediterranean tuna salad. Her book The Mediterranean Dish is also available for preorder, out September 2022.
Favorite App for Following the Mediterranean Diet
Lifesum: Healthy Eating This app, which is available on the App Store and Google Play, allows you to track food, calories, and macronutrients in order to stay in step with your goals. Even better: It also features specific diets, such as the Mediterranean diet, with meal plans, access to a recipe library, and nutrition information and meal ratings. Though the app is free, the Mediterranean diet and meal plan requires subscribing to the Premium membership. What’s more, there are numerous health benefits — from dementia, heart disease, and cancer prevention to potential weight loss and protection from diabetes complications. “It is an appealing diet that one can stay with for a lifetime,” Cohen says.
