Diet & Nutrition

Things You Must know about Mediterranean Diet

Mediterranean Diet for conscious people

When you think of adopting a diet, you will get a wide range of diets that fit your requirement. For example, while some people follow strict diets to ensure their gym sessions pay off great results,

others adopt a diet to keep themselves safe from unwanted toxins and non-communicable diseases like cancer, diabetes, low or high blood pressure, etc. And, as we mentioned before, there are more than just a few diet plans for you. One of them counts as the Mediterranean Diet.

In this article, we will tell you everything you must know about the Mediterranean Diet. So keep reading to learn more.

What is a Mediterranean Diet?

The Mediterranean diet initially began in France, Spain, Greece, Italy, and other Mediterranean sea borders. It is a diet based on traditional food of the Mediterranean sea borders, which is why, according to researches, people who have always depended on a Mediterranean diet seek to have low chances of chronic diseases.

Now, if you wonder what a Mediterranean diet is? You have the answer, but do you know what you are not supposed to eat while strictly following this diet? Well, the diet does not require deleting tons of items.

However, processed food, refined grains, and added sugar are something you are not allowed to consume. Besides, consuming fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fat is all you need to continue a strict Mediterranean diet.

How does Mediterranean Diet Work?

The Mediterranean diet is a plant-based diet plan that includes whole grains, fruits, beans, olive oil, and a small quantity of seafood and animal-based protein. The consumption proportion of food that you eat during this diet puts a great emphasis on your health. Plus, the Mediterranean diet food list is health-friendly and contains natural fat.

Mediterranean diet

7-Day Meal Plan

If you are not sure where to begin within a Mediterranean diet meal plan or get a taste before you officially get into it, we have planned a mini 7-day meal plan for you:


  • Breakfast: Half cup of chopped nectarines, blueberries, and raspberries One cup of greek yogurt.
  • Lunch: One wholegrain sandwich with grilled zucchini, bell pepper, onion, or other vegetables. You can also add avocado to the bread.
  • Dinner: One potato roast with chives and olive oil. Half portion of baked salmon with black pepper and garlic.


  • Breakfast: One ounce of shredded almonds,Low-sugar fruits like blueberries, raspberries. One cup of wholegrain oats along with dates, cinnamon, and honey.
  • Lunch: White beans boiled. Add spices according to taste. One cup of arugula with tomato, feta cheese, and cucumber toppings, and olive oil dressing.
  • Dinner: One tablespoon of Parmesan Cheese. One and a half cups of pasta (whole grain) with olive oil, grilled vegetables, and tomato sauce.


  • Breakfast: One-quarter of avocado. Scrambled eggs made with onions, tomatoes, and bell peppers.
  • Lunch: A salad of steamed tomatoes and kale. Wholegrain toast with roasted anchovies.
  • Dinner: One boiled artichoke with salt and garlic powder. Steamed spinach with herbs and lemon.


  • Breakfast: One cup of greek yogurt with honey and cinnamon Shredded almonds and chopped apple mix.
  • Lunch: One cup of quinoa with olives, sun-dried tomatoes, and bell peppers. Roasted garbanzo beans with thyme topped with avocado or cheese crumbles.
  • Dinner: Two cups of steamed tomato, cucumber, lemon juice, parmesan cheese, and olives. Grilled sardines with lemon slice.


  • Breakfast: Two wholegrain toast with goat cheese, ricotta, or queso fresco.
  • Lunch: Two cups of tomato, cucumber mix. A small roasted piece of chicken with lemon juice and olive oil.
  • Dinner: One cup wholegrain couscous. Oven-roasted vegetables like sweet potato, carrot, eggplant, zucchini, artichoke, or tomato.


  • Breakfast: Low-sugar fruits like blackberries or raspberries.
  • Lunch: Zucchini, yellow squash, potato, onion in a herb and tomato sauce.
  • Dinner: Whitefish, Vegetable stew. Two cups of vegetables like spinach with olives and tomatoes.


  • Breakfast: Grilled tomatoes. A pan-fried egg. A whole-wheat toast
  • Lunch: 2 ounces of hummus, Wholegrain pita bread, Mixed green salad with olives and cherry tomatoes. Add vinegar and olive oil as a dressing.
  • Dinner: Pizza made of whole grains. Add tomato sauce, low-fat cheese, and grilled vegetables as toppings. You can also add shredded chicken, pine nuts, or ham as toppings.

A Simple Shopping List for the Diet

Now that you have a 7-day plan of a strict Mediterranean diet, here is the Mediterranean diet food list that will help you get a more straightforward overview of what exactly needs to come home from the grocery shop.

  • Nuts like almonds and walnuts
  • Fishes like Salmons and tuna
  • Lemon and lime
  • Seasonal fruits
  • Meat like shrimp, chicken breast
  • Dairy products like low-fat yogurt, feta, and romano
  • Hummus
  • Herbs like basil leaf, mint, dill, oregano, and parsley
  • Whole grains
  • Red wine
  • Green vegetables like cucumber, onion, garlic, tomato, zucchini, etc.
  • Extra virgin olive oil
  • Beans like chickpeas, lentils, cannellini

What You Can’t Eat on Mediterranean Diet

Mediterranean diet foods only avoid a particular food, even though it allows you to consume low-sugar and heart-healthy fats. The following is the list of things you perhaps cannot eat during a Mediterranean diet:

  • Bacon
  • Sausages
  • Hot dogs
  • Sodas
  • Alcohol
  • Butter
  • White bread
  • White pasta
  • Corn oil
  • Vegetable oil
  • Processed cheese
  • Sugary items like desserts and candies

Health Benefits

Not just for a healthy lifestyle, but the Mediterranean diet for weight loss is a cherry on the top for those who want to lose weight and look fit.

However, apart from that, a Mediterranean diet has more health benefits. The following are some of them:

  • According to a 2018 study, following a Mediterranean diet improves the quality of your sleep.
  • A Mediterranean diet reduces the risk of heart strokes and heart attacks.
  • The diet also reduces the risks of Alzheimer’s.

Final Thoughts

The Mediterranean Diet is one of the easy-to-maintain diets because it only requires you to slowly cut down the heavily processed food consumption. Probably this is why this diet is a great way to lead a healthy life with lower risks of lifelong diseases.

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Landon Nathan
Nathan writes timely content about diet and Nutrition. Furthermore, he educates readers on the importance of Fitness in our daily lives. His in-depth knowledge in diet, Nutrition, and Fitness is attributed to his four-year studies at Adlan university after pursuing a diet and nutrition degree. You won't doubt his experience and expertise in writing work, having over 100 articles posted on diet and nutrition websites. He now works as a consultant and digital content producer at Fitness and Nutrition Radio. Check his work from this website and be at the forefront with insights about Fitness, diet, and Nutrition.

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