Mediterranean diet – Food List, Meal Plan, Benefits, More

Mediterranean diet
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The Mediterranean diet is based on the consumption of fresh and natural foods such as olive oil, fruits, vegetables, cereals, milk, and cheese, being necessary to avoid industrialized products, such as sausages, frozen food, cakes or sweets, etc.

This diet is actually a type of diet that helps change the lifestyle and does not always have to be low in calories to help lose weight, as it naturally improves metabolism and promotes weight control.

We currently find many diets with the direct purpose of losing weight in a short time. Today you will know one of the best you can do to stay healthy. Therefore, learn what it is and what it consists of. Which is one of the most famous diets that are known?

What is the Mediterranean diet?

It is a diet that is based on foods that are consumed in Mediterranean areas such as Portugal, Italy, Greece, Malta, France, and Spain.

The studies carried out to evaluate the dietary habits of these countries have yielded positive results, making the Mediterranean diet one of the best to follow.

Related articles: Vegetarian diet


One of the main characteristics of this diet is its high consumption of vegetables, vegetables, legumes, fruits, nuts and cereals such as wheat. The main consumer fat is olive oil. Vinegar is also ingested and moderate consumption of wine is accepted. Water is the liquid par excellence of this diet.

What is the Mediterranean diet?

It consists of a way of life that establishes a complex and consistent diet where prevails the consumption of crops with greater dominance in the Mediterranean area such as olive, wheat and, vine products.

The vegetables, seasonal vegetables, nuts, dairy products, fish and white meats such as chicken and turkey are incorporated into this food plan. With all these ingredients you can make different dishes

Why is the Mediterranean diet effective?

It is proven that this mode of feeding is effective to prevent cardiovascular diseases, diabetes and, even cancer.

It is also effective in preserving good memory, fighting obesity and reducing the risk of fractures. Hence, that it be validated scientifically and recognized worldwide.

Benefits of the Mediterranean Diet

The Mediterranean diet is considered since the last decade as one of the most effective diets to improve your health. It is proven that there are many benefits to this diet. In fact, it is the kind of food that every person needs to lead a healthy life.

What are the benefits of the Mediterranean diet?

One of the diets that have great benefits for the body is the Mediterranean diet because it is based on vegetables, cereals, vegetables, fruits, fats such as olive oil, fish, among others.

Therefore, the main benefits of the Mediterranean diet that contributes to health are highlighted below:

Help avoid obesity

Common eating habits promote high-fat meals, however following the recommendations of the Mediterranean diet allows reducing the consumption of unhealthy foods, such as the most commercialized industrial foods, so that the risk of overweight is reduced.

Reduces the risk of cardiovascular disease

Among the variety of foods that show the benefits of this diet, we can find blue fish. This contains fats similar to those of vegetable origin, so it protects you from heart disease.

The diet with Mediterranean food also promotes the consumption of vegetables, fruits and, vegetables, which contain antioxidants and fiber, which help us to have a healthy heart rate.

Increase the strength of your bones

Another characteristic of the Mediterranean diet suggests the consumption of milk periodically throughout the week. In view of this, carefully following this diet brings great calcium content to your bone system.

Improve your memory

That’s right, it allows the improvement of the cognitive function of the human brain, that is, the ability we have to learn and remember information. Also, some green leafy fruits and vegetables contain many antioxidants that are really good for the brain, one of the biggest advantages of the Mediterranean diet.

Allied against diabetes

Diabetes is a very common disease that affects many people, however, the Mediterranean diet helps us fight it.

Since it promotes the consumption of foods with a high content of carbohydrates and olive oil that allow us to regulate the levels of glucose in our body, thus helping to avoid the negative effects of diabetes.

Prevents cancer

The olive oil and omega 3 fats that we consume when putting into practice this diet,  helps to prevent breast and colon cancer, these in addition to contributing to the general well-being, serve as regulators of our organism and participate actively in the elimination of waste and toxins from our body.

See for yourself the benefits of the Mediterranean diet

You must bear in mind that the main objective of the Mediterranean diet is to properly distribute the nutrients that your body needs, so you have everything to gain! You can check for yourself the benefits of this Mediterranean diet if you follow its recommendations carefully.

Notably, the Mediterranean diet includes a variety of healthy foods with a high nutritional level. Therefore, it is a model to follow for those who wish to enjoy good health and have a healthier life.

What can be eaten in the Mediterranean diet?

A diet based on the Mediterranean diet contains the following foods:

  • Olive Oil: As a substitute for margarines and butters and as a source of monounsaturated fats.
  • Wheat: Such as pasta and bread that provide carbohydrates.
  • Vine: A glass of red wine between meals and moderately recommended.
  • Fish: To obtain Omega 3, a great source of protein.
  • Dairy Products: Like cheese, yogurt and moderate consumption of eggs.
  • Vegetables and legumes: They are a high source of fiber, its consumption is recommended between 4 to 5 pieces a day.
  • Fruits: Ideal to consume as desserts daily instead of sugary desserts.
  • Dried Fruits: To include them in daily consumption as snacks, since they are a great source of antioxidants.
  • Water: Consume approximately two liters per day.

In conclusion, it can be affirmed that this diet covers more than just the intake of healthy foods. This can be a completely healthy lifestyle that allows health care and eating tasty. In this way, you guarantee a good quality of life and longevity.

Join the Mediterranean diet, which is a type of food that was declared as Intangible Cultural Heritage of Humanity, since 2010.

Mediterranean Diet Foods

Without a doubt, following a Mediterranean diet has become very popular in recent years. However, what is the Mediterranean diet? It is vital to know everything about it and the foods that make it up in order to enjoy all its advantages.

Stay in this post, to know what are the foods of the Mediterranean diet.

What foods make up the Mediterranean diet?

If you dare to follow this type of diet, here is a list of Mediterranean diet foods that are indisputable for consumption:


Experts in this type of food recognize the benefits of eating one or two servings of nuts and seeds every day.

They include nuts, almonds, flax and sesame seeds. Remember to consume them in moderation because they have a good caloric load. It prefers nuts that do not contain salt or sugar.

Olive oil

Currently, it is the healthiest oil that exists and its frequent use is directly linked to the reduction of cardiovascular diseases. You can use it to flavor your meals, such as salads, roasted vegetables and as a dressing.

This type of oil is the substitute for butter and contains fatty acids that are not saturated and control the levels of bad cholesterol.


As nutritious foods, cereals top the list of foods you should consume. These include rice, pasta, bread and couscous which is a typical dish based on wheat.

Dairy products

Although dairy products are questioned for their health effects, those that contribute few fats are beneficial when combined with the rest of the Mediterranean type food pyramid. In this category are cheese and yogurt as the most representative of the foods of the Mediterranean diet.


These ensure a good content of dietary fiber and it is recommended to eat about two servings a day. Green vegetables such as broccoli and spinach are especially good for their high content of minerals and vitamins beneficial to the body.

Here also include peas, onions, sweet potatoes, peppers, lettuce, tomatoes and celery.


Fresh fruits are the substitute for processed desserts with a high sugar content. It requires a consumption of fruit as a snack about twice a day to meet the Mediterranean diet. Choose fruits like melon, cherries, peaches, dates, grapes, cherries and strawberries.

White meats

Within the foods of the Mediterranean diet, about 2 servings of seafood, fish or chicken are recommended each week. Red meats are limited to a consumption of about 16 ounces per month. Includes in these meats allowed salmon, sole, lobster, shrimp, mackerel, tuna, turkey and chicken.


In the diet of the Mediterranean diet, one glass per day of red wine is allowed. Water should be consumed in large quantities and soft drinks and fruit juices should be avoided.

To be clear on what the Mediterranean diet consists of, it is necessary to know that it lies in a pyramid that is composed mainly of products of vegetable origin. Now that you know these foods of the Mediterranean diet, you are better prepared to start in this eating plan.

How to make the Mediterranean diet

To make the diet you must change the diet as we explain below:

  • Avoid industrialized products:  Food must be composed mainly of natural products, mainly of vegetable origin, such as olive oil, rice, soy, eggs and milk. Processed products must be eliminated to help reduce the production of toxins in the body, reduce inflammation and combat fluid retention, naturally helping to dislodge.
  • Consume fish: Fish should be consumed at least twice a week, as they are sources of proteins and fats, such as omega-3 fatty acids, which act as anti-inflammatories, helping to relieve joint pain, improve the blood circulation and prevent heart disease.
  • Oils and good fats: Olive oil and vegetable oils such as canola and flaxseed oil are rich in good fats for the heart, and help control cholesterol and prevent cardiovascular diseases. To obtain its benefits, you must add the oil, raw, in the meals consuming a maximum of 2 tablespoons per day.
  • Whole foods: It is rich in whole foods such as rice, flour, oatmeal and pasta, which are foods high in fiber, vitamins and minerals that improve the functioning of the body, fighting constipation and decreasing the absorption of sugars and fats in the intestine. In addition to grains, the diet should also be rich in protein vegetables such as beans, chickpeas, soybeans, pumpkin seeds and flax seeds that also help strengthen muscles and improve metabolism.
  • Fruits and vegetables: Increase consumption of fruits and vegetables is an important point of this type of diet, as they provide fiber, vitamins and minerals for metabolism, and feeling full, which helps in weight loss.
  • Skimmed milk and derivatives: To improve the diet and reduce the consumption of fat, you should use skimmed milk, yogurt and white cheeses such as ricotta or cottage, or choose the ligth versions of the products.

Recipes for the Mediterranean Diet

If you chose to follow a Mediterranean diet, you have taken a big step towards a healthy and nutritious diet. But what is the Mediterranean diet? Knowing how to approach these foods is something else.

Therefore, here are some of the recipes for the Mediterranean diet, which you can prepare from home in a simple way.

3 Delicious recipes of Mediterranean cuisine

Eat healthy and tasty is possible taking into account what is the Mediterranean diet to make us a food plan. Here you have only three recipes that include meats, fish and vegetables.

The ingredients also include the most characteristic products of this diet such as olive oil and nuts.

Chicken with olives

Chicken is one of the meats you can eat, while olives are one of the ingredients with the characteristics of the Mediterranean diet that can not be missed in this recipe because they provide a lot of flavor.

Ingredients :

  1. A whole chicken.
  2. 100 grams of green olives.
  3. 50 grams of almonds.
  4. 100 Grams of dates.
  5. 1 Head of garlic.
  6. 200 ml wine.
  7. 1 Teaspoon olive oil.
  8. 100 ml chicken broth.
  9. Salt and pepper to taste.

Preparation :

Cut the chicken into pieces and season with salt and pepper. Fry the garlic in olive oil until golden brown. Collect dates, olives and almonds previously chopped. Cook the chicken in the stock and add the previous ingredients. Add the wine. Leave to cook until dry and add more salt if necessary.


This plate of roasted vegetables is typical of French cuisine and in Spain it is known locally as pisto. Go ahead and prepare this recipe that delights the eyes and palate in this Mediterranean diet:

Ingredients :

  1. An eggplant
  2. A tomato.
  3. Zucchini.
  4. Three peppers: One red, one green and another yellow.
  5. Two cloves of garlic
  6. Parsley.
  7. Olive oil.
  8. Salt.
  9. Herbs: rosemary, thyme, oregano and basil.

Preparation :

Cut all the ingredients finely and in slices and distribute them by type in a baking dish forming a nice spiral of colors. Add salt and herbs according to your taste.

With a brush cover the vegetables with the olive oil and take everything to the oven until roasting the vegetables, but left with a hardened consistency.

Hamburger from the sea

Fortunately, within the recipes for the Mediterranean diet, you can enjoy a delicious hamburger, such as the one described below:


  1. 4 Slices of round bread.
  2. 2 Eggs
  3. 600 grams of fresh and red tuna.
  4. 1 clove garlic.
  5. 1 tomato.
  6. 1 Tablespoon minced parsley.
  7. 2 Buds of romaine lettuce or Tudela.
  8. Olive oil.
  9. Salt and pepper.

Preparation :

  • First crumble the tuna with the help of a fork and mix with the two eggs. Add the garlic clove, minced parsley, salt and pepper.
  • Let this preparation sit in the fridge for thirty minutes.
  • Cut the tomato into slices. Separate and wash the buds of Tudela very well.
  • Take the tuna preparation and shape the hamburgers.
  • On a hot griddle and greased with olive oil, cook the burgers until they are juicy.
  • Make hamburgers with bread, tomato wheels and romaine lettuce leaves.

As you can see, these three recipes for the Mediterranean diet are very easy and inexpensive to prepare.

Menus of the Mediterranean diet

The following menu is an example for 3 days:

Day 1

  • Breakfast : 1 cup of skimmed milk + 1 whole wheat bread with ricotta cheese flavored with herbs + 1 slice of papaya;
  • Mid morning : 3 whole rice toast + butter + 2 nuts;
  • Lunch / Dinner : grilled salmon + 2 cooked potatoes + 2 tablespoons of peas + salad of lettuce, tomato and red onion + 1 pear;
  • Snack : 1 natural yogurt + 1 tablespoon of flaxseed tea + 1 tapioca with light cheese + 1 banana.

Day 2

  • Breakfast : banana and apple smoothie made with skimmed milk + 2 tablespoons of oatmeal;
  • Mid morning : 1 green juice * of cabbage, lemon and carrot + 5 cookies María;
  • Lunch / Dinner : 1 filet of grilled chicken breast with tomato sauce + 4 tablespoons of brown rice + 2 tablespoons of beans + salad of cabbage, carrot and beetroot + 1 slice of pineapple;
  • Snack : 1 yogurt + 1 slice of whole wheat bread with cottage cheese + 10 strawberries.

Day 3

  • Breakfast : Oatmeal porridge with 200 ml of skimmed milk + 2 tablespoons oatmeal + 1 spoonful of cocoa;
  • Half morning : 1 natural yogurt + 1 tablespoon of chia;
  • Lunch / dinner : Spaghetti with tuna and pesto sauce using whole wheat pasta + sautéed cabbage salad with onion, garlic and aubergine + 1 orange;
  • Snack : 1 juice of beet, carrot, ginger, lemon and apple + 1 whole bread with ricotta cheese.

This menu should preferably be made using fresh vegetables, it is important to remember to add 1 tablespoon of olive oil at lunch and dinner.

Weekly Mediterranean Diet Menu

To enjoy the Mediterranean diet, it is best to have a specific feeding program. Discover here a weekly menu of the Mediterranean diet that can help you if you want to lose weight or if your goal is to eat healthier.

Recommended meals for a Mediterranean diet menu

This menu is prepared to respect the pyramid of the Mediterranean diet. In it, foods such as sweets and red meats are consumed sporadically, while cereals, vegetables and fruits can be eaten in greater quantities.

The seven days of the week are covered for what you eat full and delicious with the best “Mediterranean diet” dishes.


It is important to make five meals instead of three, because that way you can feel satisfied throughout the day.

  • Breakfast: Coffee with skim milk and toast with goat cheese.
  • Half Morning: A cereal bar and natural orange juice.
  • Lunch: Stewed meatballs of hake with potatoes, chickpea soup and green or purple grapes.
  • Snack: Cottage cheese with a little sugar.
  • Dinner: Stewed chard with garlic and turkey brochettes with grilled tomatoes.


This type of diet accepts dairy products as long as they are low in fat. It prefers yogurt and cheeses like cottage cheese that contains very little salt, giving priority to “Mediterranean diet” breakfasts.

  • Breakfast: Skim milk and whipped with cocoa powder and whole grain.
  • Half Morning: Liquefied fresh pears without sugar.
  • Lunch: Grilled chicken with steamed broccoli. Pineapple cut very thin type carpaccio.
  • Snack: Two toast with quince jam.
  • Dinner: Salad of green or black olives, onion, cucumber and feta. Salmon with vegetable stew. Peach as dessert.


Olive oil is one of the ingredients that can be consumed in greater quantity within many “Mediterranean diet” recipes. In addition to healthy gives a unique flavor to food.

  • Breakfast: A glass of skimmed milk and two biscuits with raspberry jam.
  • Half Morning: Natural juice of unsweetened grapes and tomato, cheese and lettuce salad.
  • Lunch: Arroz caldoso with artichokes and chicken. Tomato soup and an orange for dessert.
  • Snack: Bread with sesame seeds or sesame dipped in olive oil.
  • Dinner: Cauliflower sauteed with garlic and onion. A toast and a small banana with Greek yogurt.


The Mediterranean diet allows you to taste foods such as rice, bread and pasta every day. However, you should watch the portions so that they do not exceed 200 grams in each meal.

  • Breakfast: Two slices of bread with tomato wheels and olive oil. A glass of skim milk
  • Half Morning: A homemade apple compote.
  • Lunch: Roasted red peppers and a fresh tuna wheel with rice.
  • Snack: A portion of nuts of your choice, such as nuts.
  • Dinner: Fish fried in olive oil with vegetable cream. A mandarin for dessert.


Fruits are the dessert of the Mediterranean diet and should preferably be consumed in the season to ensure freshness.

  • Breakfast: Coffee with skim milk and two toasts with honey.
  • Half Morning: A bowl of cereal with dried fruit.
  • Lunch: Cooked beans. A tortilla with vegetables and peas. A bowl of fresh strawberries.
  • Snack: Skim milk and a small portion of homemade sponge cake.
  • Dinner: Brussels sprouts sautéed with almonds and spinach crepe. Goat cheese and slices of roasted tomatoes. A pear for dessert.


To take full advantage of the benefits of the Mediterranean diet you should eat fish at least three times a week. You can also drink wine soberly and accustom the body to consume a lot of water.

  • Breakfast: Integral cookies plus a pineapple smoothie with natural yogurt.
  • Half Morning: A portion of dried fruit.
  • Lunch: Sole with onion and the sweet touch with roasted banana.
  • Snack: A portion of salads.
  • Dinner: Mash of various colors such as potatoes, carrots, and beets au gratin. A baked chicken drumstick and natural orange juice.


When preparing food, remember that the cooking must be steamed or baked. Fritters should be avoided mostly like breaded foods when making Mediterranean diet recipes.

  • Breakfast: Coffee with skim milk. Oats with dehydrated fruits.
  • Half Morning: Aperitif of green olives.
  • Lunch: gratinated vegetable cannelloni. Shrimp salad.
  • Snack: Arugula with cooked ham and cream cheese.
  • Dinner: Grilled rabbit grilled with celery salad. Frozen fruit yogurt.

Finally, if to this menu of the Mediterranean diet, you add other healthy habits such as physical activity and good rest, your body will thank you with health.

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