The Mediterranean Diet: Top Meal Ideas to Get You Started (2024)

The Mediterranean Diet: Top Meal Ideas to Get You Started (1) Why You Can Trust CNET

Our wellness advice is expert-vetted. Our top picks are based on our editors’ independent research, analysis, and hands-on testing. If you buy through our links, we may get a commission. Reviews ethics statement

  • Wellness
  • Nutrition

The Mediterranean diet is more popular than ever. Here's everything you need to know about the benefits, what foods are included and meal ideas.

The Mediterranean Diet: Top Meal Ideas to Get You Started (2)
The Mediterranean Diet: Top Meal Ideas to Get You Started (3)

Caroline Igo Editor, Sleep

Caroline Igo (she/her/hers) is a wellness editor and holds Sleep Science Coach and Stress Management certificates from the Spencer Institute. She received her bachelor's degree in creative writing from Miami University and continues to further her craft in her free time. Before joining CNET, Caroline wrote for past CNN anchor, Daryn Kagan.

Expertise Sleep | Mattress Accessories | Vitamins and Supplements | Nutrition | Personal care Credentials

  • Carl R. Greer/Andrew D. Hepburn Award for Best Nonfiction Essay (Miami University, 2020)

See full bio

Caroline Igo

Medically Reviewed

The Mediterranean Diet: Top Meal Ideas to Get You Started (4)

Reviewed by: Amelia Ti Medical Reviewer

Amelia Ti is a Registered Dietitian (RD) and Certified Diabetes Care and Education Specialist (CDCES) based in NYC. She completed her Bachelor's in Nutrition & Dietetics at NYU and Master's in Applied Nutrition at Russell Sage College. Amelia's evidence-based knowledge and passion for the field allow her to translate nutrition research and innovation to the public.

Expertise Nutrition | Dietetics | Diabetes Care | Nutrition Innovation Credentials

  • Registered Dietitian
  • Certified Diabetes Care and Education Specialist

Education

  • New York University, BS in Nutrition & Dietetics
  • Russell Sage College, MS in Applied Nutrition

See more

5 min read

Packing up and moving to a country along the Mediterranean Sea may not be an easy task, but there is one simple way to get closer to that beautiful area of the world. We're talking about the Mediterranean diet, which was named the best diet of 2024 byUS News and World Reportand is also one of the best weight loss diets, according to experts. The Mediterranean diet can bring the Mediterranean right into your home with added heart health benefits.

It's a nutrient-rich and nonrestrictive diet that works for many people. If that sounds appealing, here's everything you need to start the Mediterranean diet. But before you delve into any new diet plan, make sure to consult your doctor first.

What is the Mediterranean diet?

The Mediterranean diet is inspired by the traditional diets of people who live along the Mediterranean coast. While each country's diet may vary, the Mediterranean diet consists mainly of plant-based foods, seafood, lean poultry, whole grains, nuts, beans, olive oil, herbs and spices. The key is to eat as much fresh food as possible since highly processed foods are limited in the diet.

Green Mediterranean diet

A recent popular variation of the Mediterranean diet is the green Mediterranean diet. Instead of occasionally having red and processed meats with the regular Mediterranean diet, the green Mediterranean diet cuts out meat altogether and focuses more on plant-based foods.

There is a set amount of calories and protein to hit each day, in addition to three recommendations. Each day, an individual must obtain 100 grams of duckweed (an aquatic plant, usually put in a shake), 3 to 4 cups of green tea and 1 ounce of walnuts. A 2021 study found that the green Mediterranean diet variation may be healthier for one's heart than the original diet. It may even be more effective in preventing and managing chronic diseases. A 2022 study found that the diet may aid in age-related brain health.

Read more:The Atlantic Diet: Why Eating Local, Whole Foods May Improve Your Health

Mediterranean diet benefits

The Mediterranean diet has many health benefits and is great for kosher, vegetarian or budget-conscious people.

Heart health

The most well-known benefit of this diet is its potential to boost heart health. A 2019 study concluded that the Mediterranean diet could lower your risk of stroke and heart disease. Also, due to the lower saturated fat content in the diet, a 2021 study found that it can slow the process of plaque building up in the arteries.

Brain health

The Mediterranean diet can promote brain health as we age. A 2021 study on Alzheimer's disease found that a Mediterranean diet can lower the risk of dementia and other risk factors for Alzheimer's disease. It may also improve memory and cognitive function.

Best Healthy Meal Delivery Services of 2024 See at Cnet

Possible weight loss

This diet may help you lose weight and maintain long-term weight loss. A 2020 study found that participants who lost at least 10% of their body weight on the Mediterranean diet were two times more likely to keep the weight off.

Note that any diet is not complete without added exercise. If you are serious about weight loss, add daily exercise to your routine in addition to a new diet. Make sure to consult your doctor to find the right diet and exercise plan for you.

Read more: Does Your Blood Type Affect Your Heart Health? Yes, but Here's the Full Story

How does the Mediterranean diet work?

The Mediterranean Diet: Top Meal Ideas to Get You Started (7)

The Mediterranean diet is one of the easiest to follow, and counting calories is not required. While there are no strict rules, there are a few recommendations. These include eating fish or seafood at least twice a week, drinking lots of water, eating a wide range of foods and filling your plate with fruits, vegetables, whole grains, beans, nuts and olive oil, daily. On top of these recommendations, your meals and snacks are up to you. Here is what you are encouraged to eat.

Foods to eat on the Mediterranean diet

On the Mediterranean diet, try to eat plant-based and whole foods. These may include:

  • Fish (salmon, tuna, herring, etc.)
  • Seafood
  • Poultry, in moderation
  • Vegetables
  • Fruits
  • Dairy products
  • Eggs, in moderation
  • Olive oil
  • Chickpeas
  • Lentils
  • Quinoa
  • Pasta
  • Yogurt, in moderation
  • Nuts
  • 100% whole-wheat bread
  • Herbs
  • Spices
  • A glass of red wine with meals (no more than one glass for women, two glasses for men)
  • A bit of dark chocolate

Foods to limit on the Mediterranean diet

While no foods are "off-limits," try to eat the following rarely:

  • Red meats
  • Sugary foods and drinks
  • Processed foods
  • Butter

Meal ideas

Fill your grocery list with these meal ideas for the week.

Breakfast

  • Greek yogurt with fresh fruit and a cup of tea
  • Whole-wheat toast with natural peanut butter and a cup of coffee (added cream and sugar in moderation)

Lunch

  • Chicken orzo soup with vegetables
  • Greek salad with olives, avocado and feta cheese

Dinner

  • Salmon cooked in olive oil, brown rice and roasted vegetables
  • Tuna over quinoa and arugula with olive oil vinaigrette dressing

Snacks

  • Assorted nuts and seeds with natural cheese
  • Pita bread and vegetables with hummus

Is the Mediterranean diet for you?

The Mediterranean Diet: Top Meal Ideas to Get You Started (8)

Although named the best diet of 2024, the Mediterranean diet is not for everyone. Talk to your doctor before making any major dietary changes. If you are considering trying this diet for yourself, here are some points to remember.

You should try the Mediterranean diet if:

  • You do well with nonrestrictive diets
  • You already eat lots of seafood, plant-based foods and whole grains
  • You are looking for a budget-friendly diet low in unhealthy fats and high in healthy fats

Try another diet or seek a dietitian if:

  • You need more structure or require some foods to be completely off-limits
  • You have major food restrictions or allergies
  • You need a tailored diet, weight loss and exercise plans

Mediterranean diet FAQs

What is not allowed on the Mediterranean diet?

Technically, no foods are strictly "off-limits" on the Mediterranean diet. You should try to either cut back on or avoid processed foods (especially processed meats), red meats, white breads and pastas, butter, processed oils and excessive alcohol (besides red wine).

Can you eat eggs on the Mediterranean diet?

Yes, you can eat eggs in moderation on the Mediterranean diet. If you have high cholesterol, try not to have more than four egg yolks in one week.

Can you eat bananas on the Mediterranean diet?

Yes, you can eat bananas on the Mediterranean diet. It is recommended to eat lots of fruits and vegetables on this diet.

Which cheese is OK to eat on the Mediterranean diet?

Natural cheeses are the best to eat on the Mediterranean diet. While there are no restrictions, the diet recommends limiting processed cheese. Stay away from heavily processed cheeses like American cheese or cheese-in-a-can. Instead, lean toward natural cheeses like mozzarella, feta, cheddar, Swiss, Parmesan or Muenster.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Nutrition Guides

Meal Delivery

Dieting Program Guides

Vitamin and Supplement Guides

The Mediterranean Diet: Top Meal Ideas to Get You Started (2024)
Top Articles
Skip the Game: Concept and Implications - Skip The Games
How to Play Every Borderlands Game in Chronological Order - IGN
It may surround a charged particle Crossword Clue
Davante Adams Wikipedia
Grange Display Calculator
Florida (FL) Powerball - Winning Numbers & Results
How Quickly Do I Lose My Bike Fitness?
104 Presidential Ct Lafayette La 70503
Why Is Stemtox So Expensive
What Time Chase Close Saturday
Colorado mayor, police respond to Trump's claims that Venezuelan gang is 'taking over'
Puretalkusa.com/Amac
Dignity Nfuse
Webcentral Cuny
Erica Banks Net Worth | Boyfriend
Aaa Saugus Ma Appointment
Viha Email Login
Mtr-18W120S150-Ul
Piri Leaked
Cable Cove Whale Watching
Combies Overlijden no. 02, Stempels: 2 teksten + 1 tag/label & Stansen: 3 tags/labels.
100 Gorgeous Princess Names: With Inspiring Meanings
Select The Best Reagents For The Reaction Below.
Sacramento Craigslist Cars And Trucks - By Owner
Southtown 101 Menu
What are the 7 Types of Communication with Examples
Sf Bay Area Craigslist Com
Audi Q3 | 2023 - 2024 | De Waal Autogroep
De beste uitvaartdiensten die goede rituele diensten aanbieden voor de laatste rituelen
Tamil Play.com
Despacito Justin Bieber Lyrics
Linda Sublette Actress
Indio Mall Eye Doctor
Busted Newspaper Campbell County KY Arrests
Doordash Promo Code Generator
Craigslist - Pets for Sale or Adoption in Hawley, PA
Three V Plymouth
Dragon Ball Super Super Hero 123Movies
Kenner And Stevens Funeral Home
Wilson Tire And Auto Service Gambrills Photos
Martha's Vineyard – Travel guide at Wikivoyage
Cabarrus County School Calendar 2024
Quaally.shop
Southwest Airlines Departures Atlanta
Arch Aplin Iii Felony
N33.Ultipro
The Average Amount of Calories in a Poke Bowl | Grubby's Poke
Headlining Hip Hopper Crossword Clue
Sams Gas Price San Angelo
Publix Store 840
Ubg98.Github.io Unblocked
Coors Field Seats In The Shade
Latest Posts
Article information

Author: Manual Maggio

Last Updated:

Views: 5283

Rating: 4.9 / 5 (69 voted)

Reviews: 92% of readers found this page helpful

Author information

Name: Manual Maggio

Birthday: 1998-01-20

Address: 359 Kelvin Stream, Lake Eldonview, MT 33517-1242

Phone: +577037762465

Job: Product Hospitality Supervisor

Hobby: Gardening, Web surfing, Video gaming, Amateur radio, Flag Football, Reading, Table tennis

Introduction: My name is Manual Maggio, I am a thankful, tender, adventurous, delightful, fantastic, proud, graceful person who loves writing and wants to share my knowledge and understanding with you.