Mediterranean Diet

The world's most-studied eating pattern

What Is It?

The Mediterranean pattern centres on plant foods, uses olive oil as the primary fat, includes fish several times a week, and keeps red meat and sweets occasional. It's less about strict rules and more about a daily habit of fresh, whole ingredients.

Key Foods

  • Vegetables — tomatoes, spinach, broccoli, peppers, cucumbers
  • Fruits — berries, citrus, apples, grapes, melons
  • Whole grains — brown rice, quinoa, whole-wheat bread, barley
  • Legumes — chickpeas, lentils, black beans
  • Fats — extra-virgin olive oil, avocados, nuts, seeds
  • Protein — salmon, sardines, cod, chicken, eggs
  • Dairy (moderate) — feta, Greek yogurt, hard cheeses

What To Limit

  • Red and processed meats (bacon, sausages, deli slices)
  • Refined grains — white bread, white rice, pastries
  • Sugary drinks and added sugars
  • Trans fats and heavily processed snack foods

Quick Summary

Rich in vegetables, whole grains, legumes, fish and olive oil. Consistently ranked the #1 diet by U.S. News & World Report for overall health and heart health.

7-Day Plan

Your Week At A Glance

Swap any item using the alternatives listed. No single food is required — this is a starting point, not a rulebook.

Day 1
Breakfast Greek yogurt with mixed berries, walnuts, and a drizzle of honey Swap: Swap salmon for cod or sardines; swap couscous for brown rice
Lunch Grilled chicken and quinoa salad with cucumber, cherry tomatoes, and olive-oil dressing Swap: Swap salmon for cod or sardines; swap couscous for brown rice
Dinner Baked salmon with roasted Mediterranean vegetables (zucchini, peppers, eggplant) and a side of couscous Swap: Swap salmon for cod or sardines; swap couscous for brown rice
Day 2
Breakfast Whole-grain toast with mashed avocado and poached eggs Swap: Swap chicken for turkey; swap potatoes for sweet potatoes
Lunch Lentil and vegetable soup with a side of crusty whole-wheat bread Swap: Swap chicken for turkey; swap potatoes for sweet potatoes
Dinner Herb-roasted chicken thighs with roasted potatoes and a green salad Swap: Swap chicken for turkey; swap potatoes for sweet potatoes
Day 3
Breakfast Oatmeal with sliced banana, walnuts, and a splash of milk Swap: Swap turkey for lean beef; swap feta for goat cheese
Lunch Mediterranean grain bowl — farro, chickpeas, cucumber, feta, and red onion Swap: Swap turkey for lean beef; swap feta for goat cheese
Dinner Stuffed bell peppers with ground turkey, rice, and tomatoes, topped with feta Swap: Swap turkey for lean beef; swap feta for goat cheese
Day 4
Breakfast Spinach and feta omelette with whole-grain toast Swap: Swap shrimp for chicken; swap zucchini noodles for regular whole-wheat pasta
Lunch Tuna and white bean salad with olives, lemon, and capers Swap: Swap shrimp for chicken; swap zucchini noodles for regular whole-wheat pasta
Dinner Grilled shrimp with zucchini noodles and a tomato-basil sauce over whole-wheat pasta Swap: Swap shrimp for chicken; swap zucchini noodles for regular whole-wheat pasta
Day 5
Breakfast Smoothie — Greek yogurt, mixed berries, spinach, chia seeds, and almond milk Swap: Swap cod for trout; swap spinach for kale
Lunch Caprese salad (mozzarella, tomato, basil) with whole-wheat pita and hummus Swap: Swap cod for trout; swap spinach for kale
Dinner Baked cod with a lemon-herb butter sauce and sautéed spinach Swap: Swap cod for trout; swap spinach for kale
Day 6
Breakfast Whole-grain toast with almond butter and sliced strawberries Swap: Swap sardines for anchovies; swap quinoa for bulgur
Lunch Mediterranean wrap — whole-wheat tortilla, hummus, grilled chicken, cucumber, and tomato Swap: Swap sardines for anchovies; swap quinoa for bulgur
Dinner Sardines in tomato sauce over a bed of arugula with a side of quinoa tabbouleh Swap: Swap sardines for anchovies; swap quinoa for bulgur
Day 7
Breakfast Chickpea pancakes with poached eggs and a side of sliced tomatoes Swap: Swap lamb for chicken thighs; swap couscous for farro
Lunch Minastroni — mixed vegetable soup with small whole-grain pasta and a wedge of Parmesan Swap: Swap lamb for chicken thighs; swap couscous for farro
Dinner Grilled lamb chops with roasted eggplant, tomatoes, and a side of herbed couscous Swap: Swap lamb for chicken thighs; swap couscous for farro
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