What Do You Eat On The Mediterranean Diet?
Jan 5, 2025
What does the Mediterranean diet consist of?
What can you eat on the Mediterranean diet?
So you want to start on the Mediterranean diet but you're not sure of one major thing: What can you eat?
The Mediterranean diet is a pattern of eating that focuses more on fruits, vegetables, whole grains, beans, nuts, legumes, lean proteins from fish and poultry, good fats from olive oil, and some dairy.
While limiting consumption of sweets and red meats.
To dig deeper you should be doing this:
To start, the Mediterranean diet is a plant-forward diet, which means it is high in plant-based foods.
This does not mean you have to become vegetarian or go vegan to eat the Mediterranean way ...
It simply means you want to get more plant-based foods in your diet - think rainbow eating!
Other important plant-based foods to eat on the Mediterranean diet include:
The CDC reported that the vast majority of Americans (about 90%) don’t get enough fruits and vegetables in their diets. So, just increasing your fruit and vegetable intake is a great place to start!
Once you get a solid foundation from eating more plant-based foods, fill in the gaps by consuming foods that provide good lean proteins, healthy fats, complex carbohydrates, fiber. Eat the following in moderate amounts:
One of the things that happen more naturally when eating the Mediterranean diet is that we end up eliminating, or at least limiting, harmful processed foods.
By getting more of the good stuff-- plants, lean proteins, and good fats...
We naturally reduce our intake of unhealthy processed foods that are high in sodium, refined sugar, and saturated fat - dietary patterns that when over consumed can lead to weight gain, diabetes, high cholesterol, and heart problems.
No, we are not about to count macros here. Macronutrients are the nutrients we want to consume in the largest quantities and that provide us with energy (calories).
There are three macros - protein, fat, and carbohydrates.
Protein and carbohydrates provide 4 calories per gram while fat provides 9 calories per gram.
Each of these macros has a place in our diets and it’s not in the “counting” sense you may previously have heard.
It’s also important to note that every single person’s ideal range will vary and depend on sex, age, physical activity, height, weight, and body composition.
Carbs
Fats
Protein
Myth 1: The Mediterranean diet does not work outside the Mediterranean
False! This sensible way of eating is easy to implement no matter where you live. Most ingredients used in Mediterranean cooking, from produce to fish, nuts, seeds, and grains, are available in most grocery stores.
Myth 2: You can't eat red meat or sweets
False! This sensible way of eating is easy to implement no matter where you live. Most ingredients used in Mediterranean cooking, from produce to fish, nuts, seeds, and grains, are available in most grocery stores.
Myth 3: You can only eat fresh produce
False! A vegetable in any form is better than not. When fresh produce is in season and available at a good price, of course it is great to buy.
But quality frozen produce, picked and flash-frozen at its peak, is a great way to increase your intake of fruits and vegetables without ruining your budget. You can make the choice.
Myth 4: You have to cook everything from scratch
False! In Mediterranean cooking, there are many ways to use canned beans, chickpeas, sauces, and more to save time in a pinch. Give your beans a quick rinse before using them in a delicious minestrone or ribollita. And another thing that you can buy ready is rotisserie chicken. In a pinch, I've turned it into a healthy chicken salad and even thrown it in avgolemono soup.
Myth 5: You can't cook with olive oil
False! Olive oil is the cooking fat of choice for many Mediterranean countries. It might lose some of its unique flavor during cooking, but quality olive oil does not become unhealthy, and depending on the quality of the oil and cooking temperature, you can use it more often than you think.
How can you tell if your EVOO is good quality? Give it a taste!
It should taste great and should give a little burn in the back of the throat.
Takeaways
As you can see, there are no definitive diet rules, just general guidelines and principles to help you get the most variety out of your unique Mediterranean eating plan.
A balance of all macros is what makes the Mediterranean diet ideal for weight loss, glucose and lipid management, and the prevention of major cardiovascular events.
Plus you don’t have to make everything from scratch or spend your savings improving your health.
Sounds like a win-win to me!
Let us take all the hard work out of the Mediterranean diet for you!
Hundreds of women are experiencing the same struggle you’re going through right now.
Go ahead and click here for The 21 Day Challenge
Want easy Mediterranean recipes and meals that's planned for you?
© {2025} The Mediterranean Eats. All rights Reserved | Privacy Policy | Disclaimer