There’s a reason the Mediterranean diet has remained one of the top diets year after year. It’s sustainable, achievable, and realistic for the long haul (1).
Plus, it’s more than just a diet. It’s a lifestyle.
In fact, socializing with friends and moving your body on the regular is also important in addition to eating a variety-filled, plant-forward diet (2,3). This trifecta is really the golden ticket that makes the Mediterranean diet rise to the top of the charts every year.
We’re breaking it down so you can start living and eating the Mediterranean way.
What is the Mediterranean Diet?
Rich in plant-based foods, the Mediterranean diet is based on (3):
- Vegetables
- Beans and legumes
- Whole grains
- Healthy fats
Dietitians tend to support this style of eating. MyFitnessPal’s head of nutrition, Melissa Jaeger, RD, LD, is a huge cheerleader for the diet.
“Following a Mediterranean dietary pattern allows for flexible eating habits while encouraging nutrient-dense foods,” she says.
“I love that this approach doesn’t cut out any food group but prioritizes getting plenty of fiber and a variety of nutrients. Plus, it encourages positive mealtime behaviors such as slowing down to enjoy your food in the company of others,” says Jaeger.
Health Benefits of the Mediterranean Diet
The health benefits of a Mediterranean diet seem to be endless. Whether you’re struggling with inflammation, or simply want to improve your health for the long haul, this plan is a great place to start (5).
Anti-Inflammatory Properties
It’s all those colorful fruits and veggies that give the Mediterranean diet its anti-inflammatory power.
Antioxidants in these foods are the “good guys” that help fight the “bad guys” (free radicals) that build up in your body over time (3).
Where do those “bad guys” come from?
- The environment
- Stress
- Less-than-great eating habits
- Lack of physical activity
But eating foods high in antioxidants, which are all over the Mediterranean diet, have been shown to help lower inflammation (5).
Heart Health
One of the Mediterranean diet’s biggest claims to fame is the stellar role it plays in heart health.
While some research says it’s healthy fats, like olive oil, that gives the Mediterranean diet its clout when it comes to heart health, we know it’s the totality of the Mediterranean lifestyle that really makes the difference.
Here’s what makes the Mediterranean lifestyle so great for your heart health (2,6):
- Daily movement
- Socializing
- Prioritizing sleep
- Antioxidant-rich foods
- Dietary fiber
- Unsaturated fat
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Healthy Aging
Want to live to be 100? Try the Mediterranean diet, an eating pattern rich in longevity based foods.
Research shows eating a diet that has less inflammatory compounds, like added sugars and saturated fats, and more anti-inflammatory nutrients, like those fruits and veggies in the Mediterranean diet, can promote healthy aging through lowering chronic inflammation over time (7).
Weight Management
Whether you’re looking to lose weight or maintain it, the Mediterranean diet has your back (8). Thanks to the high fiber content of the diet, you’re left feeling satisfied with your meals and snacks.
Research shows filling your body with better quality foods means you’re more likely to achieve your weight goals and maintain them (8, 9).
Key Foods in the Mediterranean Diet
A-listers in the Mediterranean Diet include (3):
Fruits:
The Mediterranean diet encourages eating a variety of fresh, seasonal, and whole fruits. They’re a naturally sweet dessert or snack.
Here are a few ways to add fruit to your meals:
- Fresh fruits, like berries
- Dried, frozen or preserved fruit (no added sugar, please)
- Canned or jarred fruits preserved in 100% fruit juice
Vegetables:
No Mediterranean meal is complete with vegetables. They form the foundation of the diet’s plant-forward, nutrient-dense meals.
All these types of vegetables count on Mediterranean diet:
- Fresh vegetables
- Frozen vegetables
- Canned vegetables rinsed well. Rinsing may reduce the sodium upward of 33% in your canned veggies (10).
Whole Grains:
Carb lovers, you’re welcome here! The Mediterranean diet is filled with whole grains that deliver when it comes to dietary fiber and important nutrients, like antioxidants and B vitamins.
A few whole grains that fit into the Mediterranean diet include:
- Buckwheat
- Bulgur
- Farro
- Multigrain bread
Beans, Legumes, Lentils:
The more, the merrier when it comes to these plant-based protein picks. All beans, lentils, and peas are welcomed in the Mediterranean diet. Beans are incorporated throughout the day and may make an appearance during breakfast often too (like in a Spicy Lentil Shakshuka!)
A few good choices include:
- Lentils
- Chickpeas
- Lima beans
- White beans
Healthy Fats:
Extra virgin olive oil is a mainstay on a Mediterranean diet. Whether it’s baked into breakfast breads or drizzled over salads or veggies, it’s certainly showing up throughout the day.
Other unsaturated fats in this diet included:
- Nuts
- Seeds
- Vegetable oils
- Seed oils
Animal Proteins:
Animal proteins can play a role in the Mediterranean diet, just more sparingly.
“Though plant-based foods are the foundation of most Mediterranean meals, there are several types of animal-based foods on the menu,” says MyFitnessPal dietitian Katherine Basbaum.
These include fish, yogurt, and cheese.
About the Experts
Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.
Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.
Mediterranean Diet Meal Plan
Keep it simple on the Mediterranean diet and plan your meals and snacks with staple foods that pack staying power.
Here’s an example of what your day might look like:
| Breakfast | Morning Snack | Lunch | Afternoon Snack | Dinner | Dessert |
| 2% fat Greek Yogurt, Fresh Berries, Walnuts and Chia Seeds | Homemade Multigrain Blueberry Muffin & Hot Tea | Chickpea Salad with Olive Oil Dressing & Slice of Whole Grain Baguette | Red Pepper Hummus & Cucumbers | Roasted Salmon with Mandarin Salsa; Optional Glass of Red Wine | 1-Ounce Dark Chocolate & Almonds |
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Common Myths About the Mediterranean Diet
Let’s clear up confusion around the Mediterranean diet.
- You are guaranteed to lose weight on a Mediterranean diet.
Balance and moderation are key, even on the Mediterranean diet. Portion control still comes into play on this diet. Focus on mindful eating, logging your food, and using healthy fats in moderation.
- You won’t get enough iron following a Mediterranean diet.
Meat eaters, relax! Iron is found in both plant and animal based foods. While the Mediterranean diet does recommend limiting your consumption of animal proteins, you can still meet your iron needs by incorporating high-iron plant foods, like spinach, artichokes, soybeans, beans, and even ready-to-eat whole grain fortified cereals (11).
- Eating a Mediterranean diet is expensive.
The key to following a Mediterranean diet is cooking at home! When you do this consistently, you’re more likely to save more money and reach your goals.
- It feels boring to eat Mediterranean-style meals everyday.
Don’t love salads? That’s fine! The beauty of the Mediterranean diet is you can make it fit your preferences. This way of eating is not rigid, meaning you can have your (olive oil) cake, and eat it too!
Frequently Asked Questions (FAQs)
What do you eat on a Mediterranean diet?
This is an emphasis on whole grains, fresh fruits and vegetables, olive oil and nuts, and legumes and beans. Dairy foods, like yogurt, and animal proteins, like poultry, are enjoyed on occasion.
What is not allowed on a Mediterranean diet?
While you may find a piece of dark chocolate or wine incorporated into a balanced Mediterranean diet thanks to an acceptance of all foods, there are some that should be limited. “Some foods are recommended to be consumed sparingly, including red meat and foods containing added sugars like cookies, candies, and other sweets. Overly processed, packaged foods in general should also be limited,” says Basbaum.
What do Mediterranean people eat for breakfast?
Hearty whole grains, like a warm farro bowl with seeds and prunes in winter, a cold muesli with oatmeal and nuts on a hot summer day with milk, or a Greek yogurt parfait with fresh berries are often found on the breakfast table.
Are potatoes on a Mediterranean diet?
Yes, potatoes, both white and sweet, are included in moderation on the Mediterranean diet. In fact, a medium potato packs 4 grams of filling fiber alongside other important nutrients, like potassium (13).
Are eggs allowed on a Mediterranean diet?
Yes, eggs are allowed sparingly on this diet. It’s recommended to limit egg consumption on a weekly basis, to no more than 1 egg per day (3).
The Bottom Line
Following a Mediterranean diet could help many people improve their eating habits for the long haul. Filled with variety and flexibility, eating this way can easily fit into your regular routine. Plus, it offers numerous health benefits, like lowering inflammation, improving heart health, and supporting healthy aging, to name a few.
Ready to get started?
Jaeger recommends letting My Fitness Pal help you out. “Start tracking to get insight into your current dietary habits and pay close attention to your fruit and vegetable consumption,” she says. “Use one of my favorite features—My Weekly Report—to see trends in the total amounts of fruits and vegetables consumed week over week!” Download the app to get started.
The post Guide to the Mediterranean Diet: Benefits, Foods, and Lifestyle Habits appeared first on MyFitnessPal Blog.
