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.
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.
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.
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):
- 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.
- 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.
- Swap fats. Rely on healthy fats. A good place to start is to swap your butter with good olive oil in your cooking.
- 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. - 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.
- 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.
- 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:
- 50+ Top Mediterranean diet recipes
- Mediterranean diet breakfast
- Mediterranean diet shopping list
- Mediterranean diet food list: 5 foods you need
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.
Recently, I signed up for your free eCookbook and updates. I am currently getting the updates but I have not received the e Cookbook. Can you please send the e Cookbook to my e-mail address .s I can print it?
Sure thing! Coming your way again
All I wanted is a simple cod fish recipe
Marvalee, you can browse hundreds of recipes under the tab titled "recipes" 🙂 Here is the direct link: https://www.themediterraneandish.com/recipes/
And we have several fish recipes as well here: https://www.themediterraneandish.com/category/fish-and-seafood/
The ideas, tips and recipes in this article are so great!
Starting to crave all of your recipes. I never tried Mediterranean diet food but wants to give it a try. As I want to start my healthy living lifestyle. Cheers to this. Looking forward to read another post from your article.
That's great! Hope you give it a try and enjoy!
Hi there,
it's unpolite to begin with "I" but Iam so happy to have found you (via fb) !
almost 1 year I lived in Cypros and about 4 years in Greece - and even I'm from Austria - I'm still homesick for Greece. The warmhearted people, - and the food. Now it is a 'bit hard to find the needed spices and fresh fish or so here in the Tyrolian Alps, but now I found a turkish shop and must help myself in this way.
Thank you for your receeipes.
Kind regards
Sylvia
Thank you so much for sharing, Sylvia! I hope you're enjoying the recipes here.
Finally a place that simplifies what the Mediterranian diet is!
Thank you, Pam. So glad this is helpful to you!
I need to lose over 60 pounds that I gained last year, and I just want to be healthy. I want to eat healthy for my brain especially. My mom passed away from Alzheimer's less than 2 years ago at an early age. I am a bit of picky eater, and I hate getting overwhelmed with recipes. I like the eat this or that. Less prep, less thinking. I am working mom, and wife. My life is busy and I just need easy but healthy.
Hi Pam! Glad to have you here. Eating the Mediterranean day should be helpful to you on your health journey. All the best
Just started.
All the best!
I found you on Pinterest after my Doc recommended I try eating the Mediterranean way. I have looked at many diets. I am single older father of a son in college. He is all about eating heavy protein type meals, mostly chicken and rice and eggs, peanut butter, etc... I am not sure he would be happy with many of these meals , but he will be back in college in 2 months.
It looks like I have to buy a lot of different ingredients I don't have on hand. I guess once I get over the initial expense, it might get easier. It also looks like you use a food processor a lot.
Anyway, this may take some getting used to, so thanks for this blog.
Welcome to The Mediterranean Dish! I'm excited for you to join us and to explore eating the Mediterranean way. Can't wait to hear what you make next!
I always enjoy your emails. thx
I'm so happy to hear this, Elizabeth! Thank you.
Thank you for your wonderful recipes and tips! I was feeling overwhelmed and found your contact information. It has been such a help! All your articles are packed full of great ideas, time saving tips, and reminders that it can be easy to make healthy choices! Thank you!!!
My pleasure, Sarah! Glad you found my site!
I was recently diagnosed with fatty liver disease, and my doctor recommended I go on this diet. I wasn't sure what to do at first, but your article was quite informative and made the steps to change to Mediterranean seem less daunting. Thanks!
Aria, I am so glad this article was helpful to you! All the best on your journey eating the Mediterranean way! You'll find lots of recipes here: https://www.themediterraneandish.com/recipes/
Hi Suzy, first of all, II’m a big fan of your recipes and lifestyle. I’ Trying to follow the Mediterranean diet and I was wondering if you have a book with recipes and meal plans, and if’s possible to send it to the Netherlands? And what is the price including shipping costs?
Greetings,
Marjon Boone
Hi there, thank you! Currently, I do not have a published book. All the recipes, most of which are Mediterranean diet recipes, are available for FREE here:https://www.themediterraneandish.com/recipes/ I'm working on a couple more resources to make accessing specifically Mediterranean diet recipes easier for you all. Thanks so much!
Just so yummy and not complicated....
Totally! That's why we love it!
What a great guide to use when adding these foods to our healthy eating plan.
So glad it's helpful to you!
This is super informative! Thanks for sharing!
Happy to!
I have loved your weekly emails and made a lot of the recipes you have posted with great success. My husband and I don't have access to your spices so we do try to make do. Being on a limited income Mediterranean diet actually pays off in a way and tastes great!
I am so glad to hear from you, Clovia! And so happy the recipes have been helpful to your family!