Master the Mediterranean Diet With the Help of These Tips and Recipes (2024)

Master the Mediterranean Diet With the Help of These Tips and Recipes (1) Why You Can Trust CNET

Our wellness advice is expert-vetted. Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission. Reviews ethics statement

  • Wellness
  • Nutrition

The Mediterranean diet is budget-friendly and packs a punch for heart and brain health. Here's what you need to know to do it right.

Master the Mediterranean Diet With the Help of These Tips and Recipes (2)
Master the Mediterranean Diet With the Help of These Tips and Recipes (3)

Caroline Igo Editor, Sleep

Caroline Igo (she/her/hers) is a wellness editor and holds Sleep Science Coach and Stress Management certificates from the Spencer Institute. She received her bachelor's degree in creative writing from Miami University and continues to further her craft in her free time. Before joining CNET, Caroline wrote for past CNN anchor, Daryn Kagan.

Expertise Sleep, mattress accessories, vitamins and supplements, nutrition & personal care Credentials

  • Carl R. Greer/Andrew D. Hepburn Award for Best Nonfiction Essay (Miami University, 2020)

See full bio

Caroline Igo

Medically Reviewed

Master the Mediterranean Diet With the Help of These Tips and Recipes (4)

Reviewed by: Amelia Ti Medical Reviewer

Amelia Ti is a Registered Dietitian (RD) and Certified Diabetes Care and Education Specialist (CDCES) based in NYC. She completed her Bachelor's in Nutrition & Dietetics at NYU and Master's in Applied Nutrition at Russell Sage College. Amelia's evidence-based knowledge and passion for the field allow her to translate nutrition research and innovation to the public.

Expertise Nutrition, dietetics, diabetes care, nutrition innovation. Credentials

  • Registered Dietitian
  • Certified Diabetes Care and Education Specialist

Education

  • New York University, BS in Nutrition & Dietetics
  • Russell Sage College, MS in Applied Nutrition

See more

5 min read

Imagine living along the Mediterranean Sea. Does it sound like a beautiful, out-of-touch dream?

While you may not be able to pack your bags and move to Greece, you can eat Mediterranean cuisine from the comfort of your own home. Named the best diet of 2023 byUS News and World Report, the Mediterranean diet brings the Mediterranean vacation to you with added health benefits for your heart. If you're considering trying this nutrient-rich and nonrestrictive diet, here's everything you need to get started.

What is the Mediterranean diet?

The Mediterranean diet is inspired by the traditional diets of people who live along the Mediterranean coast. While each country's diet may vary from the next, the Mediterranean diet consists mainly of plant-based foods, seafood, lean poultry, whole grains, nuts, beans, olive oil, herbs and spices. The key is to eat as much fresh food as possible since highly processed foods are limited in the diet.

Green Mediterranean diet

A recent popular variation of the Mediterranean diet is referred to as the Green Mediterranean diet. Instead of having red and processed meats on occasion with the regular Mediterranean diet, the Green Mediterranean diet cuts out meats altogether and places more focus on plant-based foods. There is a set amount of calories and protein to hit each day, in addition to three recommendations. Each day, an individual must obtain 100 grams of duckweed (an aquatic plant, usually put in a shake), 3 to 4 cups of green tea and 1 ounce of walnuts. A 2021 study found that the Green Mediterranean diet variation may be healthier for one's heart than the original diet. It may even be more effective in preventing and managing chronic diseases. A 2022 study found that the diet may aid in age-related brain health.

Read more: 5 'Exercise Snacks' You Can Start Right Now

Mediterranean diet benefits

In addition to being a great diet for those who are kosher, vegetarian or budget-conscious, the Mediterranean diet has many health benefits.

Heart health

The most well-known benefit of this diet is its potential to boost heart health. A 2019 study concluded that the Mediterranean diet could lower your risk of stroke and heart disease. Also, due to the lower saturated fat content in the diet, another study found that it can slow the process of plaque building up in the arteries.

Brain health

The Mediterranean diet can promote brain health as we age. A recent study on Alzheimer's disease found that a Mediterranean diet can lower the risk of dementia and other risk factors for Alzheimer's disease. It may also improve memory and cognitive function.

Best Healthy Meal Delivery Services of 2024 See at Cnet

Possible weight loss

This diet may help you lose weight and maintain long-term weight loss. A 2020 study found that participants who lost at least 10% of their body weight on the Mediterranean diet were two times more likely to keep the weight off.

Note that any diet is not complete without added exercise. If you are serious about weight loss, add daily exercise to your routine in addition to a new diet.

Read more: How Does Blood Type Affect Your Heart?

How does the Mediterranean diet work?

Master the Mediterranean Diet With the Help of These Tips and Recipes (6)

The Mediterranean diet is one of the easiest to follow, and counting calories is not required. While there are no strict rules, there are a few recommendations. These include eating fish or seafood at least twice a week, drinking lots of water, eating a wide range of foods and filling your plate with fruits, vegetables, whole grains, beans, nuts and olive oil, daily. On top of these recommendations, your meals and snacks are up to you. Here is what you are encouraged to eat.

Foods to eat on the Mediterranean diet

On the Mediterranean diet, try to eat plant-based and whole foods. These may include:

  • Fish (salmon, tuna, herring, etc.)
  • Seafood
  • Poultry, in moderation
  • Vegetables
  • Fruits
  • Dairy products
  • Eggs, in moderation
  • Olive oil
  • Chickpeas
  • Lentils
  • Quinoa
  • Pasta
  • Yogurt, in moderation
  • Nuts
  • 100% whole-wheat bread
  • Herbs
  • Spices
  • A glass of red wine with meals (no more than one glass for women, two glasses for men)
  • A bit of dark chocolate

Foods to limit on the Mediterranean diet

While no foods are "off-limits," try to rarely eat the following:

  • Red meats
  • Sugary foods and drinks
  • Processed foods
  • Butter

Meal ideas

Fill your grocery list with these meal ideas for the week.

Breakfast

  • Greek yogurt with fresh fruit and a cup of tea
  • Whole-wheat toast with natural peanut butter and a cup of coffee (added cream and sugar in moderation)

Lunch

  • Chicken orzo soup with vegetables
  • Greek salad with olives, avocado and feta cheese

Dinner

  • Salmon cooked in olive oil, brown rice and roasted vegetables
  • Tuna over quinoa and arugula with olive oil vinaigrette dressing

Snacks

  • Assorted nuts and seeds with natural cheese
  • Pita bread and vegetables with hummus

Is the Mediterranean diet for you?

Master the Mediterranean Diet With the Help of These Tips and Recipes (7)

Although named the best diet of 2023, the Mediterranean diet is not for everyone. Talk to your doctor before making any major dietary changes. If you are considering trying this diet for yourself, here are some points to keep in mind.

You should try the Mediterranean diet if:

  • You do well with nonrestrictive diets
  • You already eat lots of seafood, plant-based foods and whole grains
  • You are looking for a budget-friendly and diet low in unhealthy fats and high in healthy fats

Try another diet or seek a dietitian if:

  • You need more structure or require some foods to be completely off-limits
  • You have major food restrictions or allergies
  • You need a tailored diet, weight loss and exercise plans

Mediterranean diet FAQs

What is not allowed on the Mediterranean diet?

Technically, no foods are strictly "off-limits" on the Mediterranean diet. You should try to either cut back or avoid processed foods (especially processed meats), red meats, white breads and pastas, butter, processed oils and excessive alcohol (besides red wine).

Can you eat eggs on the Mediterranean diet?

Yes, you can eat eggs in moderation on the Mediterranean diet. If you have high cholesterol, try not to have more than four egg yolks in one week.

Can you eat bananas on the Mediterranean diet?

Yes, you can eat bananas on the Mediterranean diet. It is recommended to eat lots of fruits and vegetables on this diet.

Which cheese is OK to eat on the Mediterranean diet?

Natural cheeses are the best to eat on the Mediterranean diet. While there are no restrictions, the diet recommends limiting processed cheese. Stay away from heavily processed cheeses like American cheese or cheese-in-a-can. Instead, lean toward natural cheeses like mozzarella, feta, cheddar, swiss, parmesan or muenster.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Nutrition Guides

Meal Delivery

Dieting Program Guides

Vitamin and Supplement Guides

Master the Mediterranean Diet With the Help of These Tips and Recipes (2024)

FAQs

What are the top 10 foods on a Mediterranean diet? ›

10 foods to add to your Mediterranean lifestyle
  • Extra virgin olive oil. ...
  • Walnuts. ...
  • Lentils. ...
  • Blueberries. ...
  • Wild salmon as a healthy animal protein. ...
  • Garlic for a reduced risk of cancer. ...
  • Oregano as an anti-inflammatory agent. ...
  • Mushrooms for a mental health boost.
Feb 3, 2022

Are bananas ok on a Mediterranean diet? ›

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

What exactly do you eat on a Mediterranean diet? ›

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

What is not allowed on a Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

What is a typical Mediterranean breakfast? ›

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

What are the 2 most recognized ingredients in Mediterranean diet? ›

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Is peanut butter ok on a Mediterranean diet? ›

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Can you eat eggs everyday on the Mediterranean diet? ›

Whole grains are high in fiber and have less effect on blood sugar and triglyceride levels than refined, processed grains like white bread and pasta. Whole grains also keep the stomach full longer, making it easier to control hunger. Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts.

Are potatoes OK on Mediterranean diet? ›

Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.

Do you eat rice on the Mediterranean diet? ›

The Mediterranean diet is centered around whole grains, such as farro, millet, couscous and brown rice. With this eating style, you'll generally want to limit your intake of refined grains such as white pasta and white bread. When you're following the Mediterranean diet, red wine should be your chosen alcoholic drink.

Is mayonnaise allowed on a Mediterranean diet? ›

A: Mayonnaise is processed food that contains inflammatory vegetable fats. So, mayo is not allowed on the Mediterranean diet. You can substitute Mayo with Greek yogurt or avocados to make your sandwich, which will be still tasty, but far healthier.

What are 5 negatives from the Mediterranean diet? ›

Possible Health Concerns
  • You may gain weight from eating fats in olive oil and nuts.
  • You may have lower levels of iron. ...
  • You may have calcium loss from eating fewer dairy products. ...
  • Wine is a common part of a Mediterranean eating style but some people should not drink alcohol.
Jul 30, 2022

Is coffee ok on the Mediterranean diet? ›

Wondering what to drink on the Mediterranean diet? Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea.

What sandwich meat is on the Mediterranean diet? ›

Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet. Red meats and sweets are only eaten in small amounts. Processed meats (deli meats, bacon, ham, corned meats, salami or sausages) and packaged foods should be limited to rare occasions.

Is peanut butter on the Mediterranean diet? ›

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Are potatoes allowed on Mediterranean diet? ›

Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.

What is the most popular Mediterranean dish? ›

There are always Mediterranean food classics like shawarma, falafel, tomato cucumber salad that goes with everything, and the simple but delicious Greek salad, but there are also many brand-new recipes with exciting modern twists that have quickly become some of the most loved recipes on the site.

References

Top Articles
Latest Posts
Article information

Author: Edwin Metz

Last Updated:

Views: 6097

Rating: 4.8 / 5 (58 voted)

Reviews: 81% of readers found this page helpful

Author information

Name: Edwin Metz

Birthday: 1997-04-16

Address: 51593 Leanne Light, Kuphalmouth, DE 50012-5183

Phone: +639107620957

Job: Corporate Banking Technician

Hobby: Reading, scrapbook, role-playing games, Fishing, Fishing, Scuba diving, Beekeeping

Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.