The Mediterranean diet basically means eating the way people in the Mediterranean region traditionally ate. The general guidelines include:
- Eat fruits, vegetables, seeds, legumes, nuts, bread, seafood. Spices, herbs, potatoes and extra virgin oil.
- You can eat red meat but rarely.
- Poultry, cheese, eggs, and yogurt are only to be consumed in moderation.
- You must avoid refined oils, processed meat, sugar-sweetened beverages, refined grains, and other highly processed foods.
In this article, we will be discussing foods you can eat, foods you must avoid, beverages you can have and a lot more. Read below to find more:
In this article:
Everything You Need to Know about the Mediterranean Diet
Foods you can Eat
There is a lot of variation between different countries, it is thus a little controversial to exact state which foods you can eat. According to the studies, the diet is high in healthy plant foods and low in animal foods but it is recommended to eat fish and seafood at least twice a week. Listed below are a few unprocessed Mediterranean foods:
Nuts and Seeds
Herbs and Spices
Fish and Seafood
Oysters, clams, crab, mackerel, salmon, sardines, tuna, trout, mussels, etc.
Chicken, turkey, duck, etc.
Quail, duck eggs, chicken, etc.
What you can Drink?
One of the most important things is water. This should be your go-to drink. You can have red wine too, but in moderation – around 1 glass per day.
In case, you have alcoholism issues or issues with controlling their consumption, you should highly avoid it.
You must avoid sugar-sweetened beverages and fruit juices, which are high in sugar. You can consume coffee and tea.
Healthy Snack Options
Although there is no need for you to have more than 3 meals a day in case, you are hungry in between the meals, you can go for these healthy snack options:
- A piece of fruit
- Carrots or baby carrots
- Leftovers from the night before
- Greek yogurt
- A handful of nuts.
- Apple slices with almond butter
- Some berries or grapes.
A Mediterranean sample menu for 1 week:
Greek yogurt with strawberries and oats.
Whole-grain sandwich with vegetables
A tuna salad, dressed in olive oil. A piece of fruit for dessert.
Oatmeal with raisins.
Leftover tuna salad from the night before.
Salad with tomatoes, olives, and feta cheese.
Oatmeal with veggies, tomatoes, and onions. A piece of fruit.
Whole-grain sandwich, with cheese and fresh vegetables.
Yogurt with sliced fruits and nuts.
Leftover lasagne from the night before.
Broiled salmon, served with brown rice and vegetables.
Eggs and vegetables, fried in olive oil.
Greek yogurt with strawberries, oats, and nuts.
Grilled lamb, with salad and baked potato.
Oatmeal with raisins, nuts and an apple.
Whole-grain sandwich with vegetables.
Mediterranean pizza made with whole wheat, topped with cheese, vegetables, and olives.
Omelet with veggies and olives.
Leftover pizza from the night before.
Grilled chicken with vegetables and a potato. Fruit for dessert.
Shopping List for the Diet
You can look forward to buying the following items for your Mediterranean diet:
Apple, bananas, oranges, grapes, etc.
Whole-grain bread, whole-grain pasta, etc.
Onions, broccoli, carrots, spinach, kale, garlic, etc.
- Potatoes and sweet potatoes.
- Greek yogurt
- Shrimp and shellfish
- Pastured or omega-3 enriched eggs
- Extra virgin olive oil
Mackerel, sardines, salmon, etc.
Lentils, beans, pulses, etc.
Strawberries, blueberries etc
- Frozen veggies
Choose mixies with healthy vegetables.
Pepper, cinnamon, sea salt, turmeric etc.
Mediterranean diet includes plenty of vegetables, healthful fats, and whole grains. It is considered to be a lot beneficial for better sleep quality, lowering the risk of cardiovascular disease and weight loss. In case, you do not see results even after following the diet, it is recommended that you consult a dietician who can make some changes to the diet for the best results.