Taken from the traditional foods of countries bordering the Mediterranean Sea, the Mediterranean diet is absolutely satisfying and healthy.

In fact, compared to Americans, people living in those countries have been noted to be exceptionally healthy and had a low risk of several lifestyle diseases.

The Mediterranean diet has been shown in numerous studies to help prevent strokes, heart attacks, type 2 diabetes, and premature death, as well as cause weight loss.

People in the different countries around the Mediterranean Sea have eaten different foods, so this diet doesn’t have clear-cut rules. Here we describe a healthy way of following the Mediterranean diet.

The basics

The Mediterranean diet advocates eating the following foods:

• whole grains
• breads
• seafood
• fish
• fruits
• vegetables
• legumes
• nuts
• seeds
• potatoes
• herbs
• spices
• extra virgin olive oil

The following are to be eaten in moderation:

• poultry
• eggs
• cheese
• yogurt

In addition, red meat should be eaten only rarely. Restricted foods and beverages include:

• sugar-sweetened beverages
• added sugars
• processed meat
• refined grains
• refined oils
• other highly processed foods

Unhealthy foods to avoid

The Mediterranean diet discourages the consumption of unhealthy foods and ingredients, such as the following:

• Refined grains, such as pasta made with refined wheat and white bread
• Added sugar, including table sugar, candies, soda, and ice cream
• Trans fats present in various processed foods and margarine
• Refined oils, such as canola oil, soybean oil, and cottonseed oil
• Processed meat, such as processed hot dogs and sausages
• Highly processed foods (anything made in a factory or labeled “diet” or “low-fat”)

Foods to eat

Since people in the different Mediterranean countries eat different foods, the exact foods to eat in the Mediterranean diet is controversial.

Most studies examining the diet found that it is relatively low in animal foods and high in healthy plant foods. This is why eating seafood and fish is only recommended at least twice a week.

Moreover, the Mediterranean lifestyle involves sharing meals with other people, having a regular physical exercise, and just enjoying life.

These healthy, unprocessed Mediterranean foods are a must-have in your kitchen if you’re following the Mediterranean diet.

• Whole grains, such as brown rice, whole oats, barley, rye, corn, whole-grain bread and pasta, whole wheat, and buckwheat
• Fruits, such as bananas, apples, oranges, strawberries, pears, dates, grapes, melons, figs, and peaches
• Vegetables, such as kale, spinach, tomatoes, broccoli, Brussels sprouts, onions, cauliflower, cucumbers, and carrots
• Legumes, including lentils, beans, peanuts, peas, pulses, and chickpeas
• Tubers, such as sweet potatoes, potatoes, yams, and turnips
• Nuts and seeds, such as walnuts, macadamia nuts, almonds, cashews, hazelnuts, pumpkin seeds, and sunflower seeds
• Fish and seafood, such as tuna, trout, mackerel, salmon, sardines, clams, crab, shrimp, oysters, and mussels
• Poultry, including duck, chicken, and turkey
• Eggs (quail, duck, and chicken eggs)
• Herbs and spices, such as mint, garlic, sage, rosemary, basil, cinnamon, nutmeg, and pepper
• Dairy like yogurt, Greek yogurt, and cheese
• Healthy fats, such as olives, extra virgin olive oil, avocado oil, and avocados

What to drink

Water should be your go-to beverage regardless of the diet you are following.

The Mediterranean diet allows red wine in moderation—but this is optional. Those who have problems controlling their consumption should avoid wine.

Coffee and tea are also allowed on this diet but make sure to avoid fruit juices and other sugar-sweetened beverages.

A 7-day Mediterranean sample menu

Here is a 7-day Mediterranean sample menu for your reference. Take note that these are not something written on stone, but rather a general guideline. You can always adjust the food choices and portions depending on your own needs and preferences.

Monday

Breakfast: Oatmeal with raisins

Lunch: Whole-grain sandwich with vegetables

Dinner: A tuna salad dressed in olive oil and a piece of fruit for dessert

Tuesday

Breakfast: Greek yogurt with oats and strawberries

Lunch: Leftover tuna salad from the night before

Dinner: Salad with olives, tomatoes, and feta cheese

Wednesday

Breakfast: Omelet with onions, tomatoes, and veggies and a piece of fruit

Lunch: Whole-grain sandwich with fresh vegetables and cheese

Dinner: Mediterranean lasagne

Thursday

Breakfast: Yogurt with nuts and sliced fruits

Lunch: Leftover lasagne from the night before

Dinner: Broiled salmon served with vegetables and brown rice

Friday

Breakfast: Eggs and vegetables fried in olive oil

Lunch: Greek yogurt with oats, nuts, and strawberries

Dinner: Grilled lamb with baked potato and salad

Saturday

Breakfast: Oatmeal with raisins and an apple

Lunch: Whole-grain sandwich with vegetables

Dinner: Mediterranean pizza made with whole wheat, topped with vegetables, olives, and cheese.

Sunday

Breakfast: Omelet with olives and veggies

Lunch: Leftover Mediterranean pizza from the night before

Dinner: Grilled chicken with a potato and vegetables and a fruit for dessert

When on a Mediterranean diet, you need not track your intake of macronutrients (carbs, fat, and protein) or count your intake of calories.

Healthy Mediterranean Snacks

There are plenty of healthy Mediterranean snacks as well if you become hungry between meals.

• Greek yogurt
• A piece of fruit
• A handful of nuts
• Some berries or grapes
• Carrots or baby carrots
• Apple slices with almond butter
• Leftovers from the night before

Eating out while on a Mediterranean diet

Most restaurant meals are Mediterranean-friendly, making it easier for you to eat out while on the diet. You can simply do any of the following:

• Select either fish or seafood as your main dish
• Ask them to use extra virgin olive oil in frying your food
• Choose only whole-grain bread with olive oil—not butter

A simple Mediterranean diet shopping list

Whole foods are usually spotted at the perimeter of the store. When preparing a shopping list, make sure to prioritize the least-processed options, as organic is always ideal.

• Vegetables (e.g., broccoli, kale, spinach, carrots, onions, and garlic)
• Frozen healthy veggies
• Fruits (e.g., apples, oranges, bananas, and grapes)
• Berries (e.g., blueberries and strawberries)
• Grains (e.g., whole-grain pasta and whole-grain bread)
• Legumes (e.g., beans, lentils, and pulses)
• Nuts and seeds (e.g., walnuts, almonds, cashews, sunflower seeds, and pumpkin seeds)
• Condiments (e.g., sea salt, pepper, cinnamon, and turmeric)
• Fish (e.g., sardines, salmon, trout, and mackerel)
• Pastured or omega-3 enriched eggs
• Potatoes and sweet potatoes
• Shrimp and shellfish
• Extra virgin olive oil
• Greek yogurt
• Chicken
• Cheese
• Olives

Clearing all unhealthy temptations in your kitchen, such as pastries, ice cream, candy, crackers, white bread, processed foods, and sodas, is one of the best things you can do.

Conclusion

The Mediterranean diet is generally rich in healthy plant foods and lower in animal foods, primarily fish and seafood.

This diet is also so popular that you can search a whole world of information about it on the internet. In addition, it has been written in many great books.

If you’re out exploring in an unfamiliar place while on a diet, you can simply google “Mediterranean food near me” or “best Mediterranean restaurants near me.” You’ll then be presented with a bunch of available Mediterranean restaurants or local restaurants offering Mediterranean foods.

The Mediterranean diet won’t disappoint you, as it is incredibly satisfying and healthy.