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Cambria Glosz, RS, MD
Nutritional Reviewer
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Named the top diet in the world several years in a row, the Mediterranean diet is a heart-healthy style of eating, full of fruits, vegetables, healthy fats, lean proteins, and fiber-rich beans and grains.
Whether you’re looking to make the switch to a different diet or just want some new healthy recipes, this Mediterranean meal plan for beginners can help get you started.
The Mediterranean diet contains an abundance of fiber-rich foods, like fruits, vegetables, beans, and whole grains.
Although not a vegetarian diet, this pattern of eating is plant-forward, with the majority of animal protein coming from seafood.
The Mediterranean diet is low in red meat and dairy, providing plenty of unsaturated fats from nuts, seeds, olives, and fish, while keeping saturated fat intake low.
From its abundant olive orchards to its plethora of oily fish, the traditional diets of the countries in the Mediterranean region are acclaimed for both delicious flavors and high nutritional value.
Although there are 21 countries that touch the Mediterranean Sea, this diet typically refers to the cuisine commonly consumed in Greece, Italy, southern France, and southern Spain.
The main foods to consume freely and often on a Mediterranean diet include:
Some foods are not eliminated but are encouraged to be consumed in moderation, including:
Although the Mediterranean diet is very balanced, there are some foods that are not recommended, including:
Breakfast: Greek-Style Scramble with Eggs, Feta, Spinach, and Tomato
Snack: Nuts and Fruit
Lunch: Tuna Salad Cucumber Boats
Dinner: Date Pistachio Crusted Salmon
Breakfast: Greek Yogurt with Berries and Honey
Lunch: Arugula Salad with Farro, Walnuts, and Feta
Snack: Banana Oatmeal Cookies
Dinner: Veggie Pasta Bake
Breakfast: Easy Breakfast Smoothie
Snack: Hummus and Veggie Sticks
Lunch: Tuna Salad Pita
Dinner: Baked Cod with Lemon and Garlic and Chopped Veggie Lemon Salad
Breakfast: Oatmeal with walnuts and raspberries plus a side of Golden Milk
Lunch: Lentil Salad with Feta, Tomatoes, Cucumbers, and Olives
Snack: Chocolate Chia Pudding
Dinner: Lemon-Garlic Shrimp, Orzo, and Broccoli Crunch Salad
Breakfast: Greek Yogurt with Tumeric Tahini Granola
Snack: Easy Yogurt Bark
Lunch: Mezze Platter
Dinner: Tuscan White Bean Soup
Breakfast: Za’atar Fried Eggs and Whole-Wheat Toast
Lunch: Mediterranean Quinoa Salad
Snack: Watermelon Feta Salad
Dinner: Greek Salad with Lemon Chicken
Breakfast: Blueberry Bars
Lunch: Veggie Orzo Soup
Snack: Almond Butter Stuffed Dates
Dinner: Baked Salmon and Parmesan Zucchini Fries
The Mediterranean diet is rich in fruits, vegetables, whole grains, beans, fish, nuts, and olive oil.
A typical meal for someone on a Mediterranean diet might be salmon, roasted vegetables, and a whole grain like quinoa.
Yes, potatoes are okay on the Mediterranean diet.
A typical Mediterranean breakfast may include eggs (a couple of times per week), vegetables, fresh fruit, or a grain like oatmeal.
All cheese is okay in moderation on the Mediterranean diet, but common cheeses consumed include feta, halloumi, pecorino, parmesan, ricotta, and mozzarella.
The Mediterranean diet recommends not consuming excess sugar, highly processed foods, processed meats like hot dogs and bacon, excess alcohol, refined grains, and processed oils.
It’s recommended to limit or very rarely eat red meat.
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