Jacob Osborn

Everything You Need to Know About the Mediterranean Diet | Man of Many

In the simplest sense of the concept, the Mediterranean diet consists of foods that many people eat in southern European, North African, and Middle Eastern countries such as Greece, Spain, southern France, Italy, Portugal, Morocco, Egypt, and Israel. Healthy staples include fresh fruit, organic vegetables, olive oil, seafood, legumes, whole grains, and nuts. Also featured in numerous Mediterranean diets are moderate amounts of dairy and poultry and low amounts of red meat or sugar.

What is the Mediterranean Diet?

Any given list of Mediterranean food is going to be purposefully broad because like we said, there’s no exacting diet plan to speak of. Instead, you have an array of ingredients along with general serving suggestions.

Foods You Can Eat on the Mediterranean Diet

Should you adopt the Mediterranean lifestyle—which would be a wise move—there are certain foods you should be willing to eradicate from your diet altogether. Predictably, these are the types of foods that are most commonly associated with things like obesity and heart disease. Given how delicious a typical Mediterranean diet plan can be, we don’t think you’ll miss them. Plus, you can still eat chocolate.

Food You Can’t Eat on the Mediterranean Diet

We won’t inundate you with nutritional information, but just know that by adopting a Mediterranean diet, you’ll uncover a boatload of benefits. That’s because traditional Mediterranean food provides an all-natural injection of the good stuff. By that, we mean it delivers the following:

Benefits of the Mediterranean Diet

Okay, okay, so we said there’s really no such thing as a true Mediterranean diet plan. That’s because Mediterranean food is a general category and not a strict fitness regimen. Nevertheless, there’s no harm in assembling a theoretical meal plan, which can help you kick off your new lifestyle.

Mediterranean Diet Plan

  • Breakfast: Greek yoghurt with fruit and oats
  • Lunch: Turkey sandwich on whole grain bread with a side salad
  • Dinner: Grilled salmon stuffed with spinach and feta
  • Dessert: A piece of chocolate
  • Monday

  • Breakfast: Oatmeal with walnuts and raisins
  • Lunch: Pan-fried falafel with veggies and tzatziki in a whole grain pita
  • Dinner: Tuna salad with olive oil dressing and a side of sweet potato
  • Dessert: A piece of fruit
  • Tuesday

  • Breakfast: Mediterranean quiche with veggies
  • Lunch: Quinoa and chickpea salad
  • Dinner: Mediterranean lasagne
  • Dessert: A piece of chocolate
  • Wednesday

  • Breakfast: Oatmeal with walnuts and raisins
  • Lunch: Whole-grain cheese, veggie, and avocado sandwich with a side of sweet potatoes
  • Dinner: Baked cod with veggies and red skin potatoes
  • Dessert: A piece of fruit
  • Thursday

  • Breakfast: Omelette with veggies
  • Lunch: Mediterranean pasta salad
  • Dinner: Grilled lamb with a side salad and baked potato
  • Dessert: A piece of chocolate
  • Friday

  • Breakfast: Greek yoghurt with fruit and oats
  • Lunch: Greek salad with chickpeas
  • Dinner: Mediterranean pizza on whole wheat dough
  • Dessert: A piece of fruit
  • Saturday

  • Breakfast: Eggs with whole wheat toast and a side of avocado
  • Lunch: Leftover pizza
  • Dinner: Grilled chicken with vegetables and a potato
  • Dessert: A piece of chocolate
  • Sunday

    Healthy snacks are a fundamental component of the typical Mediterranean diet. In between meals, you can munch on the following foods (to name a few):

    Good Mediterranean Diet Snacks

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