Mediterranean Diet 101: A Meal Plan and Beginner’s Guide
Rich in flavorful ingredients like fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is equal parts delicious and nutritious.
It’s also associated with a variety of benefits and may help support brain function, promote heart health, regulate blood sugar levels, and more.
Although there are no concrete rules for how to follow the Mediterranean diet, there are many general guidelines you can follow to incorporate the principles of the diet into your daily routine.
This article takes a closer look at what the Mediterranean diet is, how to follow it, and how it can affect your health.
What is the Mediterranean diet?
The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions.
Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted.
Numerous studies have now shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.
For this reason, the Mediterranean diet is often recommended for those looking to improve their health and protect against chronic disease.
Potential benefits
The Mediterranean diet has been linked to a long list of health benefits.
Promotes heart health
The Mediterranean diet has been studied extensively for its ability to promote heart health.
In fact, research shows that the Mediterranean diet may even be linked to a lower risk of heart disease and stroke.
One study compared the effects of the Mediterranean diet and a low fat diet and reported that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries, which is a major risk factor for heart disease.
Other research shows that the Mediterranean diet could also help lower levels of diastolic and systolic blood pressure to support heart health.
Supports healthy blood sugar levels
The Mediterranean diet encourages a variety of nutrient-dense foods, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.
As such, following this eating pattern may help stabilize blood sugar levels and protect against type 2 diabetes.
Interestingly, multiple studies have found 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 control.
The Mediterranean diet has also been shown to decrease insulin resistance, a condition that impairs the body’s ability to use insulin to regulate blood sugar levels effectively.
Protects brain function
Several studies show that the Mediterranean diet could be beneficial for brain health and may even protect against cognitive decline as you get older.
For example, one study including 512 people found that greater adherence to the Mediterranean diet was associated with improved memory and reductions in several risk factors for Alzheimer’s disease.
Other research has found that the Mediterranean diet may be tied to a lower risk of dementia, cognitive impairment, and Alzheimer’s disease.
What’s more, one large review also showed that following the Mediterranean diet was linked to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.
How to follow it
Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
Eat in moderation: poultry, eggs, cheese, and yogurt
Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods
Foods to eat
Exactly which foods belong to the Mediterranean diet is controversial, partly because there’s variation between countries.
The diet examined by most studies is high in healthy plant foods and relatively low in animal products and meat. However, eating fish and seafood is recommended at least twice a week.
The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people, and minimizing stress levels.
You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.
Ideally, you should 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, 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
Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
Foods to limit
You should limit these processed foods and ingredients when following the Mediterranean diet:
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
Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
Processed meat: processed sausages, hot dogs, deli meats, beef jerky
Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Beverages
Water should be your go-to beverage on a Mediterranean diet.
This diet also includes moderate amounts of red wine — around one glass per day.
However, this is completely optional, and wine should be avoided by some people including, anyone who is pregnant, has difficulty drinking in moderation, or is taking certain medications that may interact with alcohol.
Coffee and tea are also healthy beverage choices on the Mediterranean diet. Be mindful of adding lots of added sugar or cream.
You’ll want to limit sugar-sweetened beverages, such as soda or sweet tea, which are very high in added sugar. Fruit juice would be OK to include in moderation, but you’re better off choosing whole fruits to get the benefit of fiber.
Sample menu
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.
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, grilled chicken, 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 raisins, nuts, and apple slices
Lunch: a whole grain sandwich with vegetables
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.