The Mediterranean Diet


Deniz Taskin
Deniz Taskin
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A diet of a type traditional in Mediterranean countries, characterized especially by a high consumption of vegetables and olive oil and moderate consumption of protein, and thought to confer health benefits.

The Mediterranean diet has already received plenty of positive attention for allowing things like olive oil and red wine to stay in your diet.

Mediterranean diets, which emphasize foods like fruits, veggies, fish, avocado, and whole grains while limiting saturated fat, red meat, and dairy, are rich in vitamins, fiber, and Omega healthy fatty acids. This kind of diet makes it easier to maintain a healthy weight and protect against cardiovascular disease, as well as helps maintain muscle mass loss and bone density, medical doctors explain.

If you’re looking to add more Mediterranean foods to your diet, start by putting nuts, seeds, fresh produce, fish, and whole grains on your shopping list. For heart-healthy recipes to make at home, click here.

Key Components of the Mediterranean Diet

The Mediterranean diet emphasizes:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise

A Mediterranean Diet Sample Menu For 1 Week (Mayo Clinic)

This is a sample menu for one week on the Mediterranean diet.

Feel free to adjust the portions and food choices based on your own needs and preferences.

Related:  The Keto Diet

Monday

  • Breakfast: Greek yogurt with strawberries and oats.
  • Lunch: Whole grain sandwich with vegetables.
  • Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Tuesday

  • Breakfast: Oatmeal with raisins.
  • Lunch: Leftover tuna salad from the night before.
  • Dinner: Salad with tomatoes, olives and feta cheese.

Wednesday

  • Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
  • Lunch: Whole grain sandwich, with cheese and fresh vegetables.
  • Dinner: Mediterranean lasagne.

Thursday

  • Breakfast: Yogurt with sliced fruits and nuts.
  • Lunch: Leftover lasagne from the night before.
  • Dinner: Broiled salmon, served with brown rice and vegetables.

Friday

  • Breakfast: Eggs and vegetables, fried in olive oil.
  • Lunch: Greek yogurt with strawberries, oats and nuts.
  • Dinner: Grilled lamb, with salad and baked potato.

Saturday

  • Breakfast: Oatmeal with raisins, nuts and an apple.
  • Lunch: Whole grain sandwich with vegetables.
  • Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.

Sunday

  • Breakfast: Omelet with veggies and olives.
  • Lunch: Leftover pizza from the night before.
  • Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.

There is usually no need to count calories or track macronutrients (protein, fat and carbs) on the Mediterranean diet.

Bon Appétit!


Deniz Taskin, was born and raised in Istanbul. She graduated from Ankara University, studied American Culture and Literature. While still in the college, she stepped into the journalism and worked for Hurriyet Media Group’s BlueJean Music Magazine. Later on, in order she worked for Marie Claire Maison and Bridal Magazine. Sabah Media Group’s Women Magazine, FHM and ATV advertising. Vatan Newspaper and as a Foreign News Editor for Hurriyet Newspaper internet.

Related:  Leek Soup Diet

She continue to work on internet publishing with her design blogs. Since 2001 contributing for us, in our diet content team.

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