What Foods Are Not Allowed on the Mediterranean Diet?

June 5, 2022

A Mediterranean diet is not a specific diet plan, but a way of eating based on diets typically eaten by people in countries bordering the Mediterranean Sea.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, and seeds. 

Olive oil is the main source of fat, and moderate consumption of wine is allowed. It also usually permits low to moderate consumption of fish, poultry, and dairy products, but minimal amounts of red meat.

What to Avoid on the Mediterranean Diet

While the Mediterranean diet is not a strict diet plan, foods that are generally not allowed on the Mediterranean diet include:

1. Processed red meats

  • Hot dogs
  • Bacon
  • Lunch meats
  • Sausage

2. Heavily processed foods

  • Frozen meals that have a lot of sodium
  • Sodas
  • Sugary beverages
  • Sugary desserts
  • Candy
  • Processed cheeses

3. Refined grains

  • White bread
  • White pasta
  • Products with white flour

4. Alcohol (other than red wine)

5. Butter

Butter has high saturated fat. 

Healthy fat of choice is Extra virgin olive oil.

6. Refined, processed, or hydrogenated oils 

  • Soybean oil
  • Safflower oil
  • Corn oil
  • Vegetable oil
  • Canola oil
  • Hydrogenated and partially-hydrogenated oils

The overall message.

When you're eating the Mediterranean diet. It's important to avoid the foods to have success.

Remember this avoid list.

And you'll succeed in eating the Mediterranean diet.

How to get started?

If you like the Mediterranean diet and want an easy way to get started.

We do recommend getting The 21 Day Mediterranean Diet Challenge. 

It's an easy weekly Mediterranean Meal Plan, grocery lists and recipes to help you get started.

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.

  • 21-days of meal planning, done for you
  • Complete shopping lists, already organized
  • No Stress, Feel happier and energetic

Go ahead and click here for The 21 Day Challenge 

Want easy Mediterranean recipes and meals that's planned for you?

© {2023} The Mediterranean Eats. All rights Reserved | Privacy Policy | Disclaimer