With all the high-fat, low-carb diets that have gained so much popularity in the last few years, it may seem crazy to go on a diet that recommends eating all kinds of olives, cheese, fish, and wine. We can think of no greater food group than the Mediterranean Diet, which proposes that the best way to follow this way of eating is to eat everything that grows in the Mediterranean region!

While the Mediterranean diet may get a lot of credit for its health benefits, it can also be a burden to maintain. A big reason for this is the way it requires a large amount of time to cook all of the foods on the list. That’s why, in this post, we’ll take a look at the foods that are needed on the Mediterranean diet, then give you a list of the foods you can have to add a Mediterranean flair to your meals.

Ever wonder what you can eat on a Mediterranean diet?

“What should I eat on a Mediterranean diet?” you may wonder.

Allow this helpful Mediterranean diet food list to serve as a guide.

You’ll note that our list differs from what you’ll find elsewhere.

The reason for this is because it isn’t a two-column “Eat/Don’t Eat” or “Good/Bad” food list.

Instead, we’ve categorized everything into a range of options, ranging from “eat more” to “eat some” to “eat less.”

No food is prohibited in this manner. You’ll also be able to identify which meals you should prioritize—higher-quality, more nutritious options—and which ones you should consume less often (but not give up entirely).

A nice side effect of focusing more on the “eat more” category is that you’ll probably “eat less” from the other categories as a result. That’s when the health advantages begin to manifest.

Think of this meal list as a tool, no matter where you’re beginning from. One that encourages you to make incremental improvement rather than striving for perfection all at once.

Our advice: Aim to make “just a little bit better” Mediterranean diet choices than you are today, and keep improving over time.

That is how long-term transformation occurs.

This infographic will demonstrate how to do so. It may be used to:

  • Include a variety of Mediterranean-friendly meats, veggies, carbs, and fats in your diet.
  • Improve your food choices strategically depending on what you’re eating right now to feel, move, and look better.
  • Personalize your intake to fit your lifestyle, objectives, and (of course) taste preferences.

We’ve also included room for you to construct your own customized Mediterranean diet meal list on a timeline. That way, you’ll be able to create a wonderful Mediterranean-style meal that’s tailored to your preferences.

(And check out the Calculator if you want a FREE Mediterranean diet nutrition plan that immediately tells you how many calories, protein, carbohydrates, and fat you need to reach your objectives.)

Print or save this infographic to your tablet.

If you’re a coach or wish to be one…

It’s both an art and a science to guide clients, patients, friends, or family members through healthy food and lifestyle adjustments in a manner that’s tailored to their individual body, tastes, and circumstances.

Consider the Level 1 Certification if you want to learn more about both.

Frequently Asked Questions

What foods are not allowed on the Mediterranean diet?

The Mediterranean diet is a very specific type of diet that is focused on foods from the Mediterranean region. It is not recommended to eat any other types of food while following this diet, as it can lead to nutritional deficiencies and health problems.

What meals are in a Mediterranean diet?

A Mediterranean diet is a style of eating that includes fruits, vegetables, whole grains, olive oil, nuts and legumes. Its also high in fish and poultry.

Can you eat salad on the Mediterranean diet?

Yes, you can eat salad on the Mediterranean diet.

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