Mediterranean Diet Food List and Meal Plan for Beginners

Understanding the Mediterranean Diet

The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns. It emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, beans, nuts, seeds, and olive oil. Fish and seafood are recommended at least twice a week, while poultry, eggs, cheese, and yogurt are moderate components. Red meat should be limited.

Key Principles of the Mediterranean Diet

Here are some key guidelines to follow for a Mediterranean diet:

Eat plenty of vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil
Include fish and seafood at least twice a week
Eat moderate amounts of eggs, poultry, cheese, and yogurt
Limit red meat to only a few times a month
Cook with herbs, spices, garlic, and lemon instead of salt
Enjoy meals with others and be physically active

Benefits of a Mediterranean Diet

Research shows that following a Mediterranean diet offers these evidenced-based health benefits:

Supports healthy weight loss
Reduces risk of heart disease and strokes
Lowers risk of diabetes and metabolic syndrome
Associated with longer lifespan
Linked to lower rates of certain cancers
Improves arthritis symptoms

Complete Mediterranean Diet Food List

Eating Mediterranean is an inclusive dietary pattern that can be adopted to suit one's taste, culture, budget, and accessibility of foods. Here is a detailed food list of what to eat and drink on the diet.

Vegetables

Aim for at least 2-3 servings per day, choose from:

Artichokes
Asparagus
Broccoli
Brussel sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplant
Kale
Leeks
Lettuce
Mushrooms
Okra
Onions
Peppers
Potatoes
Pumpkin
Radishes
Spinach
Squash
Tomatoes
Turnips
Zucchini

Fruits

Aim for 2-3 servings per day, choose from:

Apples
Apricots
Bananas
Berries
Cherries
Citrus fruits
Dates
Figs
Grapefruit
Grapes
Melons
Nectarines
Olives
Peaches
Pears
Persimmons
Plums
Pomegranates
Tangerines

Grains

Aim for 4-5 servings per day, choose from:

Barley
Brown rice
Buckwheat
Bulgur wheat
Corn
Couscous
Farro
Millet
Oats
Popcorn
Quinoa
Rye
Sourdough bread
Spelt
Sprouted whole grain bread
Whole wheat pasta
Wild rice

Proteins

Moderate portions recommended, choose from:

Beans
Chickpeas
Dairy like cheese and yogurt
Eggs
Fish and seafood
Lentils
Nuts
Peas
Poultry
Seeds
Soy foods like tofu

Oils and Fats

Use liberally in cooking and salads, choose from:

Avocado oil
Coconut oil
Olive oil
Walnut oil

Herbs, Spices, Condiments

Flavor foods with these:

Basil
Black pepper
Chili powder
Cilantro
Cumin
Dill
Garlic
Ginger
Mint
Mustard
Oregano
Parsley
Red pepper flakes
Rosemary
Sage
Thyme
Turmeric

Beverages

Stay hydrated with:

Coconut water
Green tea
Herbal tea
Sparkling water
Water
Wine (in moderation)

Foods to Limit on the Mediterranean Diet

To best reduce risk of chronic illnesses, limit intake of these foods:

Added sugars
Butter and margarine
Processed meats like bacon, hot dogs, salami
Packaged snacks and sweets
Fast and fried foods
Red meat
Refined grains
Salt
Soda

Sample 7-Day Mediterranean Diet Meal Plan

This meal plan provides an example of what 7 days on a Mediterranean diet may look like:

Day 1

Breakfast: Greek yogurt with berries and almonds
Lunch: Lentil vegetable soup, mixed green salad with chickpeas
Dinner: Salmon with roasted potatoes and Brussels sprouts
Snack: Fresh figs and walnuts

Day 2

Breakfast: Oatmeal with apples, walnuts, cinnamon
Lunch: Leftover salmon salad wrap with tomatoes, cucumbers
Dinner: Whole wheat pasta with shrimp, broccoli, garlic
Snack: Carrots and hummus

Day 3

Breakfast: Avocado toast on sprouted bread, poached egg
Lunch: Barley vegetable soup, whole grain pita bread
Dinner: Chicken baked in tomatoes and olives with brown rice
Snack: Dates and pistachios

Day 4

Breakfast: Veggie omelet with goat cheese
Lunch: Tuna salad over mixed greens, apple slices
Dinner: Grilled lamb kebabs with whole wheat couscous
Snack: Fresh apricots

Day 5

Breakfast: Plain Greek yogurt with grapefruit, toasted walnuts
Lunch: Open face sandwiches with hummus, cucumber, tomato
Dinner: Baked cod with ratatouille
Snack: Air popped popcorn

Day 6

Breakfast: Scrambled eggs with spinach and feta cheese
Lunch: Mediterranean chickpea salad
Dinner: Chicken baked with herbs and lemon, roasted vegetables
Snack: Fresh pear slices

Day 7

Breakfast: Banana nut oatmeal
Lunch: Leftover ratatouille over quinoa
Dinner: Grilled salmon with wild rice pilaf and sauteed greens
Snack: Dark chocolate square and hazelnuts

FAQs

What are the health benefits of the Mediterranean diet?

Research shows the Mediterranean diet offers these health benefits: supports healthy weight loss, reduces risk of heart disease and diabetes, lowers inflammation, improves brain health and longevity.

Is the Mediterranean diet expensive?

The Mediterranean diet includes very affordable foods like veggies, beans, whole grains and lentils. With some planning, it can fit most budgets. Canned fish, frozen fruits/veg can help lower costs too.

Is wine required on the Mediterranean diet?

No, wine is optional. Some research links moderate intake to health perks, but alcohol is not a required component. Enjoy water, tea, or sparkling waters instead of wine if preferred.

What if I don't like fish or seafood?

Fish is encouraged due to omega-3’s for heart health, but you can still follow a Mediterranean diet without it. Get omega-3’s from walnuts, chia seeds, Brussels sprouts or enriched eggs instead if seafood is not your preference.

Can I have chocolate on the Mediterranean diet?

Yes, dark chocolate can be enjoyed in moderation. Avoid milk chocolate or candy bars and stick to 1–2 small squares of dark chocolate with a high cocoa content to satisfy sweet cravings.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.