What Is the Mediterranean Diet Exactly?

The Mediterranean diet is a mostly plant-based diet, says Elena Paravantes-Hargitt, a registered
dietitian and nutritionist who specializes in the Mediterranean diet and the founder of
OliveTomato. Paravantes-Hargitt lives in Greece. “It’s essentially a peasant diet. People would
eat whatever they had growing in their gardens, along with some dairy and olive oil,” she says.

For a handy visual look at the Mediterranean diet of today, Paravantes-Hargitt recommends
checking out Oldways, an organization, along with Harvard School of Public Health and the
World Health Organization, that created the Mediterranean diet pyramid 25 years ago. (1) Atop
exercise stand the core foods: whole grains, fruits, vegetables, beans, herbs, spices, nuts, and
olive oil. The groups recommend eating fish and seafood twice a week and moderate amounts of
dairy, eggs, and poultry. Red meat and sweets are consumed just sometimes.

What Are the Benefits and Risks of the Mediterranean Diet?

If you’re on the fence about eating more Mediterranean, consider all the research that backs it up.
One study and meta-analysis published in October 2018 in the British Journal of Nutrition found
that every point increase in Mediterranean diet score — meaning how well one follows the
eating style on a scale of 1 to 9 — was associated with a 5 percent lower risk of death from any
cause. (2)

It’s also tough to look past these numbers when it comes to your ticker: In a study of nearly
26,000 women, those with the highest adherence to the Mediterranean diet were up to 28 percent
less likely to develop heart disease. (3) The diet may be particularly protective because it can
reduce inflammation; plus, one antioxidant compound, called hydroxytyrosol, found in foods that
are hallmarks of the diet (fruits, nuts, extra-virgin olive oil), has been shown to repair heart-
harming free radical damage, the authors say.

While living longer and taking care of your heart are important to you, there’s no denying that
you may be interested in the Mediterranean diet for its weight loss potential. Yes, this eating
approach is something that can help stabilize your weight — without making you feel deprived.
A study by researchers at Harvard University and Emory University, published in September
2018 in BMC Nutrition, followed a group of overweight or obese adults on the Mediterranean
diet and a control group eating a standard American diet supplemented with fish oil, walnuts, and
grape juice — foods that supply key nutrients in the Mediterranean diet — for eight weeks. A
standard American diet is rich in foods that are high in saturated fat, added sugar, and salt.
Compared to the control group, Mediterranean diet followers lost more weight, reduced their
blood levels of inflammatory markers, and lowered their total cholesterol and LDL (“bad”)
cholesterol. The bonus: It wasn’t supposed to be a weight loss study to begin with (that was just
a nice bonus) so both groups ate a similar number of calories. (4)
As for risks, dietitians often recommend a Mediterranean-style diet to those managing chronic
diseases such as type 2 diabetes. (5) While this diet is considered heart-healthy, the American
Heart Association does point out that it contains more fat than is typically recommended (though
it’s still low in unhealthy saturated fat). (6) The main takeaway: This is one of the healthiest
ways you can eat, but like everything else, if you’re changing your diet or using a diet in your
treatment plan for a disease, always talk to your doctor first.

5 Tips for Creating Your Mediterranean Diet Plan

The good news is that because this is a style of eating versus a set of rigid rules, you can fully
customize this approach to suit your likes and dislikes. There’s no following this to a T or falling
off the wagon and feeling like a failure. It’s a diet to last you a lifetime, says Berman. Still, here
are five important tips to get you started:

Eat more legumes. Not only are they a staple that you’re probably not eating enough of
anyway, but “they’re budget friendly and pack a great nutritional punch,” says Berman, adding
that they’re high in fiber and protein, and low in fat. These include lentils, dried peas, beans, and
chickpeas (like hummus).

Don’t overdo it on the alcohol. One common misunderstanding is that those following the
Mediterranean diet drink a lot of red wine. “Alcohol is part of the whole lifestyle. If you do drink
wine, have a moderate amount while eating and savoring a meal with friends or family,” says
Berman.

Make meat a side. Traditionally, people ate meat only for special occasions, such as a Sunday
supper, and even then in small amounts, says Paravantes-Hargitt. Try to incorporate more
vegetarian-based mains (think: beans, tofu, or seitan) into your day. “A good place to start is
going vegetarian one day a week,” she says. When you do eat meat, focus on choices like
skinless chicken and save red meat for once a week or twice a month.

Eat fewer sweets. Just like meat, make desserts a special occasion dish. That doesn’t mean sugar
is out — have a bit in your coffee if you’d like, for instance, “but on a daily basis, there isn’t
much sugar eaten,” says Paravantes-Hargitt.

Cook with olive oil. Make extra-virgin olive oil the oil you cook with. While overdoing it with
this oil can lead to weight gain (it’s a fat after all, so the calories can add up quickly), it’s rich in
heart-healthy polyunsaturated and monounsaturated fat, so you can feel good about keeping a
bottle handy in the kitchen. You can also use it in cold applications to make salad dressing or to
drizzle on cooked veggies or side dishes.
A Complete Mediterranean Diet Food List

Here’s what to eat and skip when you’re making your meals more Mediterranean:

Protein

Liberally

Beans

Lentils

Chickpeas

Tofu

Tempeh

Seitan

Occasionally

Chicken

Fish

Seafood

Eggs

Rarely or Never

Red meat (beef and pork)

Bacon

Processed meat products (e.g., chicken nuggets)

Oil and Fat

Liberally

Extra-virgin olive oil

Avocado and avocado oil

Occasionally

Canola oil

Rarely or Never

Trans fats

Margarine

Butter

Fruits and Veggies

Liberally

Nonstarchy veggies, including zucchini, eggplant, bell peppers, artichokes, and dark greens

Starchy veggies, including sweet potatoes, potatoes, and root vegetables

All fruits, including peaches, cherries, apricots, and berries (like strawberries, raspberries,
blueberries, and blackberries)

Occasionally

There are no off-limits fruits or vegetables

Rarely or Never

There’s no fruit or veggie that is off-limits!

Nuts and Seeds

Liberally

While they can be part of every day, eat them in moderation.

Occasionally

Almonds

Pistachios
 Hazelnuts

Walnuts

Cashews (and all other unsweetened nuts)

Rarely or Never

Sweetened trail mixes

Sweetened nut butters

Sugar-coated nuts

Grains

Liberally

Whole-grain bread (look for whole-wheat flour as the first ingredient)

Whole grains like farro, bulgur wheat, barley, and quinoa

Oatmeal (opt for steel-cut or old-fashioned)

Occasionally

Pasta (choose whole-wheat pasta whenever possible)

Couscous

Whole-grain crackers

Polenta

All-bran cereals

Rarely or Never

Frozen waffles and pancakes

Sugar-sweetened cereals

Crackers and other snack foods

Liberally

These are consumed in moderation as well.

Occasionally

Plain Greek yogurt

Plain ricotta and cottage cheese

Milk

Brie, feta, or goat cheese (plus other cheeses that you enjoy)

Rarely or Never

Ice cream

Sweetened yogurt

Processed cheese (like American)

Sweeteners

Liberally

These are consumed in moderation

Honey

A small amount of added sugar, for example, in coffee or tea

Rarely or Never

White sugar

Condiments and Sauces

Liberally

Tomato sauce (no sugar added)

Pesto

Balsamic vinegar

Occasionally

Aioli

Tahini

Tzatziki

Rarely or Never
 Barbecue sauce

Ketchup

Teriyaki sauce

Drinks

Liberally

Water

Coffee

Tea

Occasionally

Red wine or other alcohol

Rarely or Never

Soda

Fruit juice

Bottled sweetened coffee

Herbs and Spices

All dried herbs and spices

All fresh herbs

Garlic

Occasionally

Salting food to taste

Rarely or Never

There’s no reason to restrict these in your foods.

Your 14-Day Mediterranean Diet Eating Plan

Want to start eating like a Greek? Here are some ideas about where to start when planning your
menu. Note that we don’t give portion sizes. This is one diet where calorie counting is not
expected. What your body needs will be different from the next person.

Also, with the help of Berman and Paravantes-Hargitt, we’ll show you how to move toward a
more Mediterranean-style of eating — rather than doing a total overhaul — that will fit with your
lifestyle:

Day 1

Breakfast Coffee or tea with a bowl of oatmeal topped with berries

Lunch Half of a turkey sandwich made with whole-grain bread and a cup of lentil soup

Snack Sliced carrots, bell peppers, and cucumbers dipped in hummus

Dinner Veggie and white bean stew

Day 2

Breakfast Coffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts

Snack Roasted chickpeas

Lunch Leftover veggie and bean stew from yesterday's dinner

Snack A peach (or apple, depending on the season)

Dinner Roasted chicken served with pita bread, tzatziki (a yogurt-based sauce), and a side salad

Day 3

Breakfast Smoothie made with the milk of your choice, fruit, and nut butter

Snack ¼ an avocado mashed with lemon juice and salt on top of whole-grain crackers

Lunch Three-bean soup topped with a dollop of pesto and served with a whole-grain roll
Snack Package of olives and fresh veggies

Dinner Salmon with farro and roasted zucchini and eggplant

Day 4

Breakfast Coffee or tea and toasted whole-grain bread, sliced cheese, and strawberries

Snack Pistachios

Lunch Lentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives

Snack Greek yogurt with fresh fruit

Dinner Grilled shrimp served with sautéed kale and polenta

Day 5

Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with
a poached egg and a few slices of avocado

Snack Dried apricots and walnuts

Lunch Quinoa, bean, and veggie salad served with a slice of whole-grain bread
Snack Whole-grain crackers and black bean dip

Dinner Marinated, grilled chicken skewers served with bulgur wheat and a cucumber and red
onion salad

Day 6

Breakfast Coffee or tea and smoked salmon, capers, and tomato slices

Snack In-season fruit (such as a peach or two apricots in summer; a pear in winter)

Lunch Mediterranean bean salad and whole-grain crackers

Snack Piece of cheese and olives

Dinner Moroccan lamb stew with couscous

Day 7

Breakfast Coffee or tea and Greek yogurt with sunflower seeds and raspberries

Snack Sliced orange and pistachios

Lunch A piece of whole-grain bread with sliced tomatoes, cheese, and olives

Snack Packaged, flavored lupini beans

ay 8

Breakfast Coffee or tea and two eggs with sautéed greens (spinach or kale), plus an orange

Snack Roasted chickpeas

Lunch Leftover lamb stew from dinner on day 6

Snack Mixed nuts with a piece of dark chocolate

Dinner Baked white fish, roasted potatoes, and zucchini

Day 9

Breakfast Smoothie made with the milk of your choice, frozen cherries, banana, and cocoa
powder

Snack Mini peppers stuffed with hummus

Lunch Tuna salad made with olive oil, dried herbs, olives, and sun-dried tomatoes served on a
bed of spinach with mixed veggies and whole grain crackers

Snack Piece of cheese with a piece of fruit

Dinner Hearty Tuscan white bean soup with whole-grain bread

Breakfast Coffee or tea and a bowl of oatmeal topped with raisins and crushed walnuts, plus a
drizzle of honey, if desired

Snack Greek yogurt and a piece of fruit

Lunch Leftover Tuscan white bean soup from dinner on day 9

Snack Hummus with sliced raw veggies like red peppers, celery, and cucumber

Dinner Garlic lemon chicken thighs served with asparagus and Israeli couscous

Day 11

Breakfast Coffee or tea and a slice of veggie frittata with avocado

Snack Apple with nut butter

Lunch Prepared dolmas (look for these stuffed grape leaves in the prepared food section at some
grocers) with hummus and pita

Snack Greek yogurt dip with sliced veggies

Dinner Seafood stew (shrimp and white fish in a tomato base)

Day 12
Breakfast Coffee or tea and a small bowl of ricotta topped with fruit (berries, peaches, or fresh
apricots) and a drizzle of honey

Snack Handful of lightly salted nuts (hazelnuts, pistachios, almonds, or a mix)

Lunch Greek pasta salad (whole-grain pasta with red onion, tomato, Kalamata olives, and feta)
served on a bed of romaine

Snack Fruit salad

Dinner Leftover seafood stew from dinner on day 11

Day 13

Breakfast Coffee or tea and oatmeal with nut butter and blueberries

Snack Container of Greek yogurt

Lunch Salmon salad sandwich with a cup of bean-based soup

Snack Smashed avocado on whole-grain crackers

Dinner Shakshuka (baked eggs in tomato sauce) topped with feta and served over polenta

Day 14

Breakfast Coffee or tea and toasted whole-grain bread topped with ricotta and sliced fruit
Snack Dried cranberries and mixed nuts

Lunch Quinoa bowl with roasted sweet potatoes, goat cheese, and walnuts

Snack Olives and a few pita chips dipped in hummus

Dinner Artichoke and cannellini bean pasta with bread crumbs and Parmesan