Mediterranean Diet

Mediterranean Diet

It seems lately there has been a lot of buzz around the Mediterranean diet so I thought I would find out why?

The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.

Studies have come back and shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.

I like the diet because there is no real right way to follow the Mediterranean diet, it is really what I am looking out for a better diet way 😉. It has a suggested way of eating and what to eat which is healthy.

Mediterranean Diet guidelines:

What to eat a lot of: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.

What to eat in moderation: Poultry, eggs, cheese and yogurt.

What to eat rarely: Red meat.

Do NOT eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

What Foods to Avoid!

The unhealthy foods to avoid are added sugars like soda, candy, ice cream. Refined grains like white bread and pasta. Trans fats found in processed foods. Refined oils like canola oil or soybean oil and others. Avoid processed meat like hot dogs or processed sausages.

What Foods to Eat!

The diet as mention above has no hard-set guidelines but from the research conducted most have come back with that it is high in healthy plant foods and relatively low in animal foods but eating fish/seafood is recommended a few times a week.

The diet is based on vegetables, fruits, nuts and seeds, legumes like beans and lentils, (sweet) potatoes, whole grains like oats, brown rice, whole grains bread and pasta. Fish and seafood are a big part of Mediterranean diet. Poultry (chicken, duck, turkey), Eggs, Dairy (Cheese, Greek yogurt…), herbs and spices and last but not least good fats like extra virgin olive oil, olives, avocados and avocado oil.

The Mediterranean diet typically allows red wine in moderation.

Meal Plan Ideas

Here is a sample of Mediterranean diet to help you further understand on what kind of foods are allowed:


• Greek yogurt with strawberries and oats.

• Oatmeal with raisins.

• Yogurt with sliced fruits and nuts.

• Eggs and vegetables fried in olive oil.

• Oatmeal with raisins, nuts and an apple.

• Omelet with veggies and olives.


• Whole-grain sandwich with vegetables.

• Tuna salad.

• Whole-grain sandwich, with cheese and fresh vegetables.

• Greek yogurt with strawberries, oats and nuts.

• Brown rice and fish.


• A tuna salad dressed in olive oil. A piece of fruit for dessert.

• Salad with tomatoes, olives and feta cheese.

• Mediterranean lasagna.

• Broiled salmon served with brown rice and vegetables.

• Grilled lamb, with salad and baked potato.

• Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.

• Grilled chicken, with vegetables and a potato. Fruit for dessert.


The Mediterranean diet can be very tasty and work to your needs, it is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.

There is a lot of information on the diet and what is allowed or not but I find this diet easier than something more strict for example no carbs, here you can have whole-grains options available so you can enjoy pasta and breads…