Mediterranean Diet 101: A Complete Guide and Meal Plan

By Franziska Spritzler, RD, CDE, with medical review by Dr. Bret Scher, MD

This guide is based on scientific evidence, following our policy for evidence-based guides.

Overview

The Mediterranean diet is inspired by the eating patterns of countries bordering the Mediterranean Sea, particularly Italy, Greece, and Spain. It emphasizes fresh, minimally processed foods and has been linked to numerous health benefits.

Mediterranean Diet Pyramids

The Mediterranean diet allows for a wide variety of fresh and flavorful foods. The two food pyramids below represent a low-carb Mediterranean diet (right) and a standard Mediterranean diet (left).

The primary difference between the two is the exclusion of bread, grains, and starchy vegetables in the low-carb version. Both pyramids are designed to guide food choices without strict portion rules, allowing you to adjust based on your hunger, weight goals, and preferences.

Low-Carb Mediterranean Diet

A low-carb Mediterranean diet combines reduced carb intake with the fresh, whole foods typical of the Mediterranean region. This approach may be particularly beneficial for weight loss and blood sugar control.

Foods to Eat

• Protein: Seafood, poultry, eggs, cheese, or yogurt (include fish or shellfish at least twice a week)
• Vegetables: Focus on above-ground vegetables, especially leafy greens, tomatoes, bell peppers, cucumbers, squash, greens, artichokes, eggplant, and broccoli
• Fats: Olive oil, olives, nuts, or seeds
• Herbs and Spices: Use freely to enhance flavor
• Beverages: Water, coffee, tea, and moderate amounts of dry red wine

Foods to Avoid

• Grains: Bread, pasta, cereal, quinoa, couscous, etc.
• Starchy Vegetables: Potatoes
• Sugary Foods: Sugar, honey, syrup, candies, cookies, cakes, ice cream, and other sweets
• Refined Foods: Foods made with white flour (bread, pasta, cereal) and sweetened beverages
• Fruits: Bananas, grapes, and most fruits besides berries

Serving Sizes

• A half-cup serving of fruits or vegetables is about the size of a tennis ball
• Berries: One serving per day
• Red meat: Twice per week
• Processed or cured meats (e.g., ham, prosciutto): Once per week
• Below-ground vegetables (e.g., carrots, onions): Up to one-half cup a few times a week
• Legumes: Up to one-half cup a few times a week
• Lemons, limes: In small amounts for cooking or flavoring beverages

Standard Mediterranean Diet

The standard Mediterranean diet includes all the elements of the low-carb version but adds whole grains, potatoes, and a wider variety of fruits.

Foods to Eat

• Protein: Seafood, poultry, eggs, cheese, or yogurt
• Vegetables: Colorful produce, including leafy greens, tomatoes, bell peppers, cucumbers, squash, greens, artichokes, eggplant, and broccoli
• Grains: Whole grains like bread, pasta, cereal, quinoa, and couscous
• Legumes: Beans, lentils, and other legumes
• Fats: Olive oil, olives, nuts, or seeds
• Herbs and Spices: Use freely
• Beverages: Water, coffee, tea, and moderate amounts of red wine

Health Benefits

Research suggests that the Mediterranean diet, rich in fresh, minimally processed foods, may help improve overall health. Benefits may include:

• Weight management
• Improved blood sugar control
• Reduced risk of heart disease
• Better cognitive function
• Increased longevity

Meal Plan Examples

Low-Carb Mediterranean Diet

• Breakfast: Greek yogurt with berries and a sprinkle of nuts
• Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and olive oil dressing
• Dinner: Baked salmon with asparagus roasted in olive oil

Standard Mediterranean Diet

• Breakfast: Whole-grain toast with avocado and a poached egg
• Lunch: Quinoa salad with mixed vegetables, feta cheese, and olives
• Dinner: Grilled lamb chops with roasted potatoes and a side of steamed greens

History and Research

The Mediterranean diet gained attention after researchers observed that populations in Mediterranean regions tended to be healthier than those in wealthier Western countries. This diet pattern, characterized by fresh, minimally processed foods, has been extensively studied and is associated with numerous health benefits.

Key Takeaways

• The Mediterranean diet is based on the traditional cuisine of Mediterranean countries and emphasizes fresh, minimally processed foods.
• A low-carb Mediterranean diet can be beneficial for weight loss and blood sugar control.
• Both low-carb and standard versions of the Mediterranean diet can be adapted to suit individual preferences and health goals.

Enjoy exploring the flavors and health benefits of the Mediterranean diet!