The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960.

Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases.

Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.

There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.

This article describes the dietary pattern typically prescribed in studies that suggest it’s a healthy way of eating.

Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences.

Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.
You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it.
Try googling “Mediterranean recipes” and you will find a ton of great tips for delicious meals.
At the end of the day, the Mediterranean diet is incredibly healthy and satisfying. You won’t be disappointed.

A Mediterranean Sample Menu for 1 Week!
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.

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.