Mediterranean Diet Plan

A Mediterranean diet plan is a generic term based on the traditional eating habits of countries near the Mediterranean Sea. These diet plans gained popularity because of the long, healthy lives often enjoyed by the region's inhabitants, such as those in Italy and Spain.

There's no standard Mediterranean Diet Plan as there are 16 countries that border the sea, with a wide variety of cultures, geography, agriculture and eating habits. However, there are some commonalities.

Staple Foods on a Mediterranean Diet Plan

The general guidelines of a Mediterranean diet plan are:

• A large variety of whole grains, fruits and vegetables
• Healthful fats, such as those from nuts, seeds and olive oil
• Moderate amounts of dairy and fish
• Limited eggs
• Red wine, in moderation

According to the American Heart Association, a Mediterranean Diet often has a higher percentage of its calories coming from fat than a traditional diet plan. It's also not uncommon for meals to be totally meatless, with vegetables, legumes and whole grains making up most of the meal.

A typical breakfast or snack on the Mediterranean Diet Plan might be avocado on whole-grain toast.

Foods to Avoid on a Mediterranean Diet Plan

The foods to avoid a Mediterranean Diet Plan include, like virtually all weight loss plans:

• Refined grains, such as those found in white bread, white pasta, and white pizza dough.
• Refined oils, including canola and soybean oil.
• Foods with added sugars such as cake, doughnuts, soda and candy.
• Highly processed meats such as deli meats and hot dogs.
• Processed or packaged foods (crackers, chips and other snacks).

Benefits of the Mediterranean Diet Plan

Many follow a Mediterranean Diet Plan not just for weight loss but also for the supposed health benefits. A five-year New England Journal of Medicine study found that the Mediterranean Diet Plan reduced the risk of stroke, heart attack and death by 30% compared with a control group.

More research is necessary, but it is true that people in Mediterranean countries have heart disease at a lower rate than people in the U.S. Following the Mediterranean diet can also lead to more stable blood sugar and lower cholesterol.

Downsides of a Mediterranean Diet Plan

There aren't many downsides to the Mediterranean Diet Plan. It provides for a recommended balance of macronutrients and is often recommended by doctors and health associations. Followers of the Mediterranean diet will want to make sure to get enough Vitamin C (to absorb iron) and calcium (because dairy is not a big part of the diet). Wine, especially red wine, is a common part of Mediterranean-style eating, but some people should not drink alcohol, and it should always be in moderation.

Nutrition on a Mediterranean Diet Plan

Following a Mediterranean Diet Plan involves making long-term, sustained dietary changes. Broadly, you should aim for a diet with lots of natural foods, including vegetables, fruits, whole grains and healthful fats. It's also possible to do a vegetarian version of the Mediterranean Diet Plan by replacing animal protein with plant-based protein.

Example Seven Day 2000 Calorie Mediterranean Meal Plan

Here's a sample Mediterranean meal plan with daily averages of 2151 Calories, 154g protein, 58g fat, and 275g carbs (241g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.

Browse Diet Plans

• Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
• Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
• Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
• Paleo Emulates ancient diet with whole foods, free of processed items and grains
• Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
• Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
• Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
• High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
• Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
• Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more

Features of Eat This Much

• Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
• Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
• Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.

Learn More Start a Free Account