The Mediterranean Diet emphasizes fresh, whole, and natural foods, while limiting processed and heavily refined items. Below is a complete guide to what’s recommended and what to minimize or avoid:
Foods to Eat Frequently:
Category | Examples |
Vegetables | Spinach, tomatoes, zucchini, eggplant, broccoli, kale, onions, carrots |
Fruits | Apples, grapes, figs, berries, oranges, watermelon, pomegranates |
Whole Grains | Brown rice, quinoa, whole wheat bread/pasta, bulgur, farro |
Legumes | Chickpeas, lentils, black beans, white beans, peas |
Nuts & Seeds | Almonds, walnuts, pistachios, sunflower seeds, chia seeds |
Healthy Fats | Extra virgin olive oil, olives, avocado |
Herbs & Spices | Basil, oregano, rosemary, parsley, garlic, cumin, cinnamon |
Fish & Seafood | Salmon, sardines, tuna, mackerel, shrimp (2–3 times per week) |
Dairy (Moderate) | Greek yogurt, feta, Parmesan, low-fat cheeses |
Poultry & Eggs | Chicken, turkey, eggs (in moderation) |
Red Wine (Optional) | 1 glass per day for women, up to 2 for men (with meals) |
Water | Main beverage, herbal teas also encouraged |
Foods to Limit or Avoid:
Category | Examples |
Refined Grains | White bread, white rice, refined pasta |
Sugary Foods | Candy, cakes, cookies, sweetened cereals, soda |
Processed Meats | Sausages, bacon, hot dogs, deli meats |
Red Meat (Limit) | Beef, pork, lamb – eat occasionally (1–2 times/month) |
Trans Fats | Margarine, fried fast foods, store-bought baked goods |
Highly Processed Foods | Frozen meals, chips, snacks with artificial preservatives |
Sweetened Beverages | Soda, sweetened juices, energy drinks |
Butter & Cream | Use olive oil instead |
Alcohol in excess | Stick to moderate wine, avoid heavy alcohol consumption |
Quick Tip:
If it comes in a package with a long list of ingredients, it probably doesn’t belong on a Mediterranean plate!
- Sample 1-day meal plan
Example Daily Meal:
- Breakfast: Greek yogurt with berries and walnuts
- Lunch: Quinoa salad with chickpeas, tomatoes, cucumbers, and olive oil
- Dinner: Grilled fish, steamed greens, and roasted sweet potatoes
- Snack: A handful of almonds or fresh fruit