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There’s a reason why the Mediterranean Diet reigns as one of the most popular and effective diets of all time. It’s a simple, evidence-based eating plan full of delicious whole foods with numerous health benefits.
In fact, year after year, the Mediterranean Diet ranks number one in US News and World Report List of the best dietsand once again, slides into first place by 2024.
This accessible approach to healthy eating emphasizes nutrient-dense plant-based foods (vegetables, fruits, whole grains, legumes) and heart-healthy fats. The Mediterranean Diet has been shown to support weight loss, cardiovascular health, brain capacity and promote graceful aging.
Numerous studies suggest that following a Mediterranean diet can reduce a person’s risk of heart disease, type 2 diabetes, certain cancers, dementia, depression, and other serious health conditions.
If you are looking for a diet that is not only easy to follow but also affordable and scientifically backed, the Mediterranean Diet could be your perfect choice. Need a starting point? Check out this 7-day meal plan to effortlessly prepare a week’s worth of deliciously nutritious meals.
What is the Mediterranean diet?
The Mediterranean Diet is less of a diet and more of a lifestyle approach to good health and well-being. It’s about savoring whole, nutrient-dense foods you already love, rather than restricting food groups or counting calories.
While there are no strict rules about what you can’t eat, the Mediterranean Diet does.
Emphasize consuming only moderate amounts of poultry, dairy, eggs and wine…. while imposing stricter limits on red meat and sweets.
The Mediterranean Diet is based on the traditional foods and eating habits of people from countries neighboring the Mediterranean Sea, including Greece, Italy, Spain, Turkey, Morocco and Croatia.
There are actually 16 countries bordering the Mediterranean Sea and each varies in terms of available foods, cuisine, spices and cooking methods. However, the same general basic principles of the diet apply:
- The diet focuses mainly on plant-based foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds.
- The butter is replaced by olive oil.
- Fish, eggs and poultry are the preferred animal proteins.
- Dairy, such as yogurt and cheese, is limited to a few times a week.
- Red meat is limited to no more than a few times a month.
- Meals are seasoned with various herbs and spices.
- Food is shared and enjoyed with friends and family.
Joy’s 7-Day Mediterranean Diet Plan
This plan provides approximately 1,600 calories per day, giving people looking to lose weight a benchmark for portion sizes. Note: The plan includes the option of a glass of wine, a small daily treat, and unlimited non-starchy vegetables; see below. Tailor it to suit your personal wellness and weight management goals – adjust portions up or down as needed.
Click here to download the plan!
- Eat on a schedule: Eat a meal or snack at least every four to five hours.
- Mix and match any of the meal and snack options. Repeat your favorite meals/snacks as many times as you like.
- Plan your menu the night beforeso you’re armed with a game plan.
- Drink water throughout the day. Keep a reusable water bottle on hand for continuous drinking.
- Choose healthier snacks when watching TV or a movie: like light popcorn or vegetables.
- Enjoy unlimited amounts of non-starchy vegetables (carrots, tomatoes, peppers, celery, cucumbers, etc.) at any time of the day.
- Be selective about treats and alcohol. Try your best to consume small portions of sweets and moderate your alcohol consumption.
Breakfast options
- Greek Omelette: Combine 1 egg and 3 egg whites with spinach, dill, and optional feta cheese. Enjoy with 1 slice of whole wheat toast on the side.
- PB and Berries Breakfast Bowl. This simple breakfast has everything you need for a great day.
- Oatmeal with Fruits and Nuts. Combine ½ cup dry oats with 1 cup milk of your choice (almond milk, low-fat dairy milk, etc.). Top with ½ cup chopped fruit, 1 tablespoon chopped walnuts, and optional 1 teaspoon honey or maple syrup. Sprinkle with ground cinnamon.
- PB and banana English muffin. Toast 1 whole wheat English muffin. Top with 1 tablespoon peanut butter, ½ sliced banana, and a pinch of cinnamon.
- Avocado and egg toast. Upgrade classic avocado toast with a protein-rich twist. Enjoy it with any favorite vegetables or condiments.
- Longevity Smoothie. Prepare this delicious superfood smoothie. For a protein boost, add a scoop of vanilla or chocolate protein powder, or enjoy with a hard-boiled egg or a container of single-serve Greek yogurt on the side.
- Overnight oats. Enjoy one of these delicious “preparation” variations: Banana Overnight Oats Bread, Blueberry Overnight Oats Muffin either Overnight Oats with Lime.
Lunch options
- Grilled fish and vegetables. Enjoy 6 ounces of your favorite fish with 2 cups of vegetables, grilled, roasted, or sautéed in olive oil.
- Mezze Plate with Hummus, Nuts and Fruit. Create a Mezze plate with ¼ cup hummus (try my Lentil hummus either Edamame hummus) and crudité or unlimited raw vegetables, 1 small whole wheat bagel or ½ large pita, 1 cup of grapes and 10 almonds or walnuts (or 1 ounce of cheese).
- Mediterranean Quinoa Salad. This Mediterranean masterpiece incorporates all the amazing and tasty highlights of the health-promoting diet.
- Vegetable Superfood and Lentil Stew. Enjoy 2 cups of this. super Delicious stew that will nourish your body from head to toe. Enjoy with fresh fruit on the side (1 cup grapes or berries, or 1 apple, pear, orange, grapefruit, or banana).
- Chicken Caesar Wrap. Enjoy this Chicken Caesar Wrap made with a creamy avocado dressing. Bonus points for crunchy carrot sticks or bell peppers on the side.
- Wild Salmon and Chickpea Salad. Prepare this delicious Mediterranean-style salmon salad.
- Mediterranean Harvest Bowl. Build a nutritious bowl where every bite delivers salty, sweet, crunchy, crunchy goodness…and plenty of nutrients.
Dinner options
- Mediterranean Stuffed Peppers with Tahini Drizzle. Prepare stuffed peppers and enjoy them with a salad of mixed greens and non-starchy vegetables topped with 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice.
- Lemon Chicken Soup with Orzo. Combine tender chicken, delicate orzo, and citrus goodness for a big plate of sunshine. Enjoy with a chopped salad dressed with 2 teaspoons extra virgin olive oil and unlimited vinegar or fresh lemon juice.
- Grilled fish with Minestrone superfood. Enjoy any roasted, grilled, or baked fish of your choice with 2 cups of this tasty, veggie-packed minestrone soup.
- Prawns, Broccoli and Prawns. Prepare this light and flavorful pasta dish that’s quick enough to prepare on a busy weeknight, but elegant enough to serve at a special gathering.
- Greek burgers with feta cheese and roasted red pepper. Prepare this Mediterranean-inspired turkey burger.Add to a salad dressed with 1 to 2 teaspoons olive oil and unlimited vinegar, lemon juice, or lime juice.
- Mediterranean one-leaf shrimp with charred vegetables. Prepare this unique meal with shrimp, broccoli, and green beans. Enjoy this recipe with baked sweet potatoes or 1 cup of cooked rice, quinoa, or whole wheat pasta.
- Chicken bruschetta. Up your bruschetta game by making Chicken Bruschetta. Enjoy with a side of your favorite vegetables and a baked sweet potato or 1 cup of cooked rice, quinoa or pasta.
Snack options
• Dried apricots and almonds: 8 dried apricots (or 3 dates) with 10 almonds.
• Light popcorn: Enjoy 4 cups of any store-bought light popcorn or make these tasty variations. Popcorn with rosemary and parmesan either Fiesta Lima Popcorn.
• Vegetables and ¼ cup of hummus either Creamy Guacamole.
• Eggs stuffed with hummus (8 halves)
• Apple with 1 tablespoon of peanut butter.
• Greek yogurt (1 cup) + red fruits
• Zucchini and Walnut Muffins