Curious about following the world's best diet, while eating delicious food and never feeling hungry? There are many reasons the US News and World Report recently selected the Mediterranean diet as #1 among the 40+ diets they examined. In today's post, we dig into this important question: What is the Mediterranean diet and how to follow it?

I put together a simple and complete resource that will help you start and enjoy this delicious way of eating. And be sure to check out my top 50+ Mediterranean diet recipes.

Image with Mediterranean diet ingredients. What is the Mediterranean diet and how to follow it

What is the Mediterranean diet?

The Mediterranean diet or way of eating is a plant-heavy diet that focuses more on vegetables, fruits, whole grains, beans, nuts and legumes with some lean proteins from fish and poultry, and good fats from things like extra virgin olive oil. As you see at the very top of the Mediterranean diet pyramid are red meats and sweets which are enjoyed less frequently.

Mediterranean Diet Pyramid
Photo courtesy: oldwayspt.org

Not a diet, but a sensible way to eat...

The word "diet" comes with certain assumptions--a set of rigid rules to follow that may have you counting calories and avoiding food groups that your body needs.  Thankfully, that is not what you'll find when eating the Mediterranean way.

As Oldways expert Kelly Toups, MLA, RD, LDN, explained: while many diets in the common sense of the word are rooted in deprivation, the Mediterranean diet is a joyful way of eating that celebrates good foods, while keeping a strong focus on flavor and the pleasure of the table.

What do you eat on the Mediterranean diet?

  • Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes.
  • Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs.
  • Eat LESS Red Meats and Sweets. Red meat is consumed less frequently and also in smaller amounts. a
  • Use Extra Virgin olive oil regularly.
  • Avoid processed foods, too much sugar, and any products with a list of ingredients you don't understand or can't read very well.
A shopping list for the Mediterranean diet

Advice for beginners

If you're brand new to eating the Mediterranean way, expert Kelly Toups, MLA, RD, LDN says, "begin with simple swaps."

  • The first week, buy some quality extra virgin olive oil and start using olive oil as your primary cooking oil (in place of butter, lard or other oils).
  • The next week, try and incorporate 1 or 2 fish or seafood based meals, and/or 1 or 2 meatless meals. Stock up on healthy snacks and items like hummus and veggies, as well as fresh or dried fruit.
  • For dessert, replace that piece of cake with a fruit or a handful of dried fruit like apricots, figs, or cherries next to a small piece of traditionally produced cheese like feta, Parmigiano-Reggiano or Pecorino Romano.

7 ways for how to follow the Mediterranean diet (Recipes Included):

  1. Eliminate fast and processed foods. For many of us living in America, this is one of the tougher adjustments and may take some time. To start with, try swapping a fast-food meal with a homemade one. For example, if it's chicken wings you crave, make them Greek-style like in this recipe! Or if it's sweet potato fries (my personal guilty pleasure), try baking them in olive oil with a sprinkle of Mediterranean spices like in this recipe. And so on! The point is, find a healthier homemade alternative to your favorite fast foods.
  2. Eat more vegetables, fruits, grains, and legumes. The base of the Mediterranean diet pyramid should make up the base of every meal. When you can, opt for vegetarian entrees like this Cauliflower and Chickpea Stew or Spicy Spinach and Lentil Soup. Rely more on satisfying, flavor-packed salads to make up a good portion of your plate. Some ideas: Kindey Bean Salad; Mediterranean Chickpea Salad; Greek Salad; Balela Salad.
  3. Swap fats. Rely on healthy fats. A good place to start is to swap your butter with good olive oil in your cooking.
    Mediterranean breakfast or brunch with falafel, hummus, baba ganoush,fresh vegetables and more
  4. Reduce your intake of fatty red meats...a lot. Eat more lean proteins--fish about two times a week; and poultry in moderation. A few favorites are this Easy Baked Salmon; Shrimp Skewers; One-Pan Halibut and Vegetables; Mediterranean Grilled Chicken; and Egg Shakshuka!

    You can certainly still eat red meat on occasion (very limited), but choose leaner cuts. Lamb is often the red meat of choice in Greece and other Mediterranean countries. You might like to try: Kofta Kebobs; Grilled Lamb Chops with Mint Quinoa; or Moussaka (Greek eggplant and lamb casserole). For special occasions, I highly recommend Leg of Lamb with Potatoes.
  5. Eat some dairy and eggs. Consumption of dairy products (in moderation) provides health benefits including lower risk of diabetes, metabolic syndrome, cardiovascular disease and obesity. Sadly, according to USDA, more than 80 percent of the entire U.S. population does not meet the daily dairy intake recommendation! We are not talking about topping everything with loads of processed cheese. But perhaps for a snack, swap your chips for a low-fat Greek yogurt. Add a sprinkle of feta cheese to your salad, or swap mayonnaise or your sandwich spread for low-fat Tzatziki sauce.
  6. Do not drink your calories. In the Mediterranean diet, this translates to drinking more water and swapping calorie-laden Margaritas for an occasional glass of red wine.
  7. Share as many meals with others as possible. This helps in several ways. Spending time with loved ones reduces stress and elevates our moods. But being deliberate, and slowing down to socialize with others also allows us to control our portions.

Mediterranean diet recipes & other resources

To help you get started, here are some important resources:

VISIT OUR ONLINE SHOP FOR QUALITY OLIVE OILS, ALL-NATURAL SPICES AND MORE

*This post originally appeared on this site in 2017, it has been revised and reposted with new media and information for readers' benefit.  A special thanks to Oldways and Kelly Toups, MLA, RD, LDN for lending expertise. Readers assume full responsibility for consulting a qualified health professional regarding health conditions or concerns before starting a health program, new way of eating, or diet.

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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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Comments

  1. Lived on the island of Crete for almost 3 years. My husband was stationed there. Love the food, the climate, and last bu definitely not least, our landlord and landlady and family. Lost 60 pounds while living there eating the best food of my life. Didn't take advantage of learning to cook more food. Just married, baby, and stupidity on my part. Buying fresh produce, chicken, meats, and the amazing fruits. Didn't know how good we had it. Oh, I forgot the olive oil...to die for.

  2. Growing up in an Italian house I ate like this all my young life. I was so slim my mother gave me tonics (big mistake) I have been very thin all my life then 55 y/o came and I decided to start eating poorly, it just happened. Not good I became ill with thyroid, lupus, heart disease and COPD. Never made the connection. Following this lifestyle is easy. I just started a few days ago. Without trying since I just wanted to concentrate on the "diet" I was shocked.. After eating so much food I lost weight.. Normally I would almost starve myself just not to gain. I have always felt that our minds and bodies NEED good fats. But we were brainwashed to think otherwise. This is truly a no brainer and I will be healthy very soon.

    1. Rosemarie, thank you so much for sharing your experience. You are so right, you do not have to starve yourself eating the Mediterranean way...and you can count on feeling a lot healthier!

  3. We travel a lot for work, over 30 times a year, and have to eat out a lot. I REALLY want to eat a Mediterranean-style diet for good health. Any tips or suggestions for eating Mediterranean-style on the road. I try to pack some snacks when possible, but sometimes we are just too busy. LOVE your site! Thanks so much!

    1. Hey, Kelly. If prepping a few smaller meals or snacks is feasible for you, I'd try that. Otherwise, when we travel, we try to stop at Mediterranean restaurants or restaurants that serve clean food in general. I also like to check out the deli section at wholefoods or other grocery stores for already prepped salads and vegan/vegetarian options. I just always keep in mind the Mediterranean food pyramid when I make choices...eating more from the bottom of the pyramid (Vegetables and grains), staying with healthier fats like avocados, nuts, and olive oil, and eating more seafood and lean proteins than red meats. Here's an article that will help: https://www.themediterraneandish.com/7-ways-follow-mediterranean-diet/

  4. I would love to have some simple recipes for the busy week. We are brand new (starting tomorrow) and need all the help we can get. Thanks bunches!

  5. I have tried few Mediterranean recipes for the last 2 months, trust me, I and my family is becoming a big fan of the diet. Thankyou Suzy for sharing some really good points in your post, have bookmarked and will be referring 🙂

  6. Your recipes sound wonderful. I have tried a few. I am a senior living alone and adjusting them can be a challenge. Let's face it eating the same thing several days in a row can make even a good thing boring. Another thing you and most others posting recipes forget is some of us have very little to spend on food so reading your recipes is many times the only dream of good food.
    I cook foods from around the world and at 77 am trying things from the Middle East and North Africa.
    Keep up the good work. i enjoy your emails.

    1. Thank you very much for stopping in, Mary! I appreciate hearing from you. And thank you for the kind words. Enjoy!

  7. Last night I cooked Mediterranean grilled chicken and dill yogurt, Greek potato wedges, Greek salad and pita all from your recipes (except the salad which i made from memory having spent 3 months in Greece many years ago). I reckon with every mouthful i exhaled a YUM, as did my guests. I like this way of cooking for its simplicity, wholesomeness and flavoursomeness. Hmmm I wonder what I'll cook next. Thanks for all the choices.

    1. Gundela, thank you so much for your kind comment! I am so so glad to hear you and your guests enjoyed your meal! Keep cookin the Mediterranean way 🙂 Cheers!

  8. i began eating the Mediterranean “diet” last January. Actually began with the Daniel plan in getting ready for my sons wedding in June! I was able to successfully lose quite a bit of weight and feel wonderful at the same time! It is now the plan i follow most of the time. I still love a good hamburger and fries; but now for the most part eat a Mediterranean style every day! I am grateful that i happen to love the Mediterranean flavors and never feel hungry or deprived! I love the recipes you post and have made many of them! Do you have a cookbook or are your considering putting all your fabulous recipes together in one soon? Thank you for sharing your delicious and healthy recipes!

    1. Debbie, thank you for sharing! I am so glad you have found eating the Mediterranean way effective for you! And I'm honored you have tried many of the recipes here! It makes my day to hear that! I don't currently have a book out, but I hope and pray it will be something in my near future. Thank you for supporting the blog! XOXO

  9. I just found your blog. Thanks for liking one of my pics on instagram. We've just began our journey into the Mediterranean diet & love it! Your recipes look amazing & I will definitely be trying them!

    1. Welcome to The Mediterranean Dish, Michele! So glad to have you here...and thank you for the kind note. Hope the recipes will be helpful to you on our Mediterranean diet journey.

  10. This is a great site for information, details, recipes, etc... one of the reasons I started looking into this way of eating is my husband suffers from high blood pressure, cholesterol and type 2 diabetes. We are not exceptionally overweight, however could both use to lose 10-15 lbs/ea. I also have facial and ocular rosacea and have heard good things about this way of eating for an overall improvement in numerous areas. Although I may have missed it I haven't seen anywhere you might have mentioned your weightloss success. Thank you for sharing your wealth of information.

    1. Tracey, welcome to The Mediterranean Dish! I am glad we can be of help to you on your health journey! Can't wait to hear what recipes you've tried!
      As far as weight loss is concerned, I have heard great things from many who have switched to eating the Mediterranean way. Some were able to see results in just a few weeks...feeling better and losing a moderate amount of weight. From my personal experience, the only time I wasn't eating the Mediterranean way was during my early years in college. I attended college in Michigan, and naturally, I ate whatever was available in the school cafeteria. Freshmen year, I gained nearly 30 lb. But lost it all without much effort in 2 months, when I returned home that summer and started to eat Mediterranean again. It's important to say that the Mediterranean lifestyle is really a way of living, and one we commit to longer term, not necessarily a quick diet for the sake of losing weight. I always mention too that I have no medical or professional background to lend in the area of weight loss. If that is priority, a registered dietitian or someone with that kind of experience would be of help.

  11. In searching Mediterranean recipes and shopping lists to adopt a Mediterranean lifestyle, I found your website and you are as authentic as they come! I'm so glad I found you and have been reading your suggestions on getting started, what to keep in the panty etc.

    I can't thank you enough! I feel like I'm on the way already as much of what is listed in the pyramid are things I eat already. I'll need to cut down on the dairy and increase more grains and lentils but I'm definitely on the right track.

    I do have a couple of questions. I'm not vegan, but is there room for tempeh (as an alternative)? I love yogurt but I also love cottage cheese - would that be allowed and what about green tea or organic matcha? Oh, one more question, after doing weight watchers, I became obsessed with weighing my food and watching my portion sizes. When I was an unhealthy eater that was my downfall. I've mainly been trying to eat clean for the last year, but I still weigh/measure my food. What is the rule for portion sizes in the mediterranean lifestyle? Sorry for all the questions, but thank you for your time!! I look forward to trying all your recipes.

    1. Hi, Esther! Thank you so much for your kind comment. I am so glad you found The Mediterranean Dish and hope you'll enjoy cooking some of the recipes here! I should preface my answer here by saying that I am not a dietitian or a nutritionist, what I share here is mainly from my experience as someone who grew up in the Mediterranean area and have continued to eat the Mediterranean way now as an adult living in the USA. So please always check with your health care provider or a registered dietitian if you are looking for professional advice or a specific diet plan to follow. But I'll answer your questions as best as I know how.
      - When eating the Mediterranean way, you'll notice that we don't eliminate any food groups. But we do rely more on vegetables, fruits, legumes and grains to supply more of what we eat. We also eat mostly lean proteins. So with that, if eating tempeh or other soy-based foods or if drinking green tea is something you enjoy, then that is up to you...and I would again encourage figuring that out with an RD or someone who can better assess your specific needs and advice you accordingly.
      - As far as weighing your portions, I would have to say that is something that professional RD is more qualified to advice on. Generally speaking, we eat more of the foods at the bottom of the pyramid, and less of the foods at the very top...and we do so consistently, day after day. So you see, it's a way of living, not so much a diet. The weight loss is a bonus, but it is not the complete focus of this healthy lifestyle. If you're after a controlled diet plan, the best thing to do again is to seek professional support.

  12. Gracias susi, estoy facinada con tus recetas, no tienes un plan de dieta con tus recetas deliciosas?
    me gustaría cambiar mi alimentación y bajar de peso, pues tengo 66 años con 10 libras de mas, y quiero saber como organizar desayuno, almuerzo y cena para llevarla a cabo, por favor.

    1. Hello, Beatriz. Thank you for stopping in! After having the kind note translated, here is my answer. I do not currently have a diet plan detailed for you. But here are two articles I wrote that might help you: 7 ways to follow the Mediterranean diet--> https://www.themediterraneandish.com/7-ways-to-follow-the-mediterranean-diet/
      5 Basics of the Mediterranean Lifestyle--> https://www.themediterraneandish.com/5-basics-mediterranean-lifestyle-mediterranean-girls-perspective/