The Mediterranean diet doesn't restrict foods or aim for a specific outcome, such as weight loss. Instead, this eating plan champions whole grains, organic fruits and vegetables, seafood, legumes, nuts, and olive oil.

A diet only works if it’s doable. That means you and everyone in your family can eat in this style no matter where you go (whether it's to a restaurant for dinner or to a family event). With its flavors, variety of foods, and no food groups off-limits, the Mediterranean diet is one of the most accessible eating plans.

What’s more, there are numerous possible health benefits — from prevention of dementia, heart disease, and cancer to potential weight loss and protection from diabetes complications.

This article explains the Mediterranean diet, how to follow it, and ways to approach it as a newcomer.

What Is the Mediterranean Diet?

The Mediterranean diet is an eating pattern that includes the food staples of people who live in the countries around the Mediterranean Sea, such as Spain, Greece, Italy, and France.

It also focuses on community when eating — think meals with family and friends and enjoyable conversation.

In their meals, Mediterranean dieters emphasize a plant-based eating approach loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish. It’s a diet known for being heart-healthy.

"This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil," says Nancy L. Cohen, PhD, RD, a professor emerita at the University of Massachusetts in Amherst. On this plan, you’ll limit or avoid red meat, sugary foods, and dairy (though small amounts like yogurt and cheese are included).

Eating this way means you also have little room for processed fare. When you look at a plate, it should be bursting with color; traditional proteins like chicken may be more of a side dish compared with produce, which becomes the main event. "It is an appealing diet that one can stay with for a lifetime,” Dr. Cohen says.

How Does the Mediterranean Diet Work?

Because no one designed the Mediterranean diet, but it is a style of eating in a region of people that evolved naturally over centuries, there’s no official way to follow the Mediterranean diet. It’s popular because it’s a well-rounded approach to eating that isn’t restrictive. Two of the five so-called blue zones — areas where people live longer and have lower rates of disease — are in Mediterranean cities (Ikaria in Greece and Sardinia in Italy).

Potential Health Benefits of the Mediterranean Diet

The Mediterranean diet is famous for its touted health benefits, which may have to do with its high produce content.

Indeed, people typically eat three or more servings of vegetables and up to three servings of fruit a day on a Mediterranean diet.

These fresh, whole foods pack an array of disease-fighting antioxidants, and people who fill their diet with these foods have a lower risk of disease. Yet scientists don’t know if it’s the antioxidants or other compounds (or general healthy eating patterns) that are responsible for these advantages.

Here’s a snapshot of some possible Mediterranean diet health benefits.

A Healthier Heart

This eating approach may be most famous for its benefit to heart health, decreasing the risk of heart disease by, in part, lowering levels of cholesterol

and reducing mortality from cardiovascular conditions.

A Reduced Risk for Certain Cancers

Similarly, the Mediterranean diet has been linked with a lower likelihood of certain cancers, such as breast cancer,

colon cancer,

and some head and neck cancers.

A Sunnier Mood and a Lower Risk of Depression

If eating in the Mediterranean style prompts you to consume more fruit and vegetables, you’ll not only feel better physically, but your mental health will get a lift, too. Research shows that people who eat more raw fruit and veggies (particularly dark leafy greens like spinach, fresh berries, and cucumber) have fewer symptoms of depression, a better mood, and more life satisfaction.

Another review suggests a Mediterranean eating style can support mental health and may play a role in reducing symptoms of depression.

A Lower Risk of Neurodegenerative Diseases

Research has found that a Mediterranean-style diet is associated with better measures of general cognitive function.

Over time, the eating pattern may slow cognitive decline and lower the risk of Alzheimer’s disease and other forms of dementia.

A Reduced Type 2 Diabetes Risk and Better Diabetes Management

Emerging evidence suggests that eating this way offers protective effects for those who have or are at risk for type 2 diabetes.

For one thing, Mediterranean eating improves blood sugar control in those who already have diabetes, suggesting it can be a good way to manage the disease, according to a review of research.

What’s more, the studies in another review found that the Mediterranean diet helped people with type 2 diabetes control blood sugar levels, blood pressure, and body mass index (BMI).

Fewer Osteoarthritis Complications

Thanks to its anti-inflammatory effects, the Mediterranean diet may also lower the risk of bone fractures, weight gain (which can put added pressure on the joints), and disability.

Learn More About Health Benefits Associated With the Mediterranean Diet

Can the Mediterranean Diet Lead to Weight Loss?

As a traditional way of eating for many cultures worldwide, weight management isn't the main goal of the Mediterranean diet. It just so happens that one of the healthiest diets in the world is also good for keeping your weight down.

One review looked at five trials on overweight and obese people and found that after one year, those who followed a Mediterranean diet lost as much as 11 pounds (lb) more than low-fat eaters.

(They dropped between 9 and 22 lb total and kept it off for a year.) But that same study found similar weight loss in other diets, like low-carb diets and the American Diabetes Association diet. The results suggest that “there is no ideal diet for achieving sustained weight loss in overweight or obese individuals.”

Yet a Mediterranean diet can be a varied and inclusive way to lose weight that ditches gimmicks and doesn’t require calorie or macronutrient counting the way other diets (looking at you, ketogenic diet) do. And with the emphasis on healthy fat, it’s satisfying, too.

It’s not a slam dunk, researchers note, and instead depends on how you eat. Portion sizes and fat amounts matter even in healthy diets like the Mediterranean.

A Detailed Mediterranean Diet Food List

On the Mediterranean diet, you’ll rely heavily on the following foods and limit those that are processed.

You may choose to drink a low to moderate amount of red wine and eat some dark chocolate. “Moderate” means 5 ounces (oz) or less each day (that’s around one glass).

It’s worth noting, though, that a daily glass of wine is not mandatory on this eating plan, and if you don’t already drink, this allowance isn’t a directive to start.

While you don’t have to count calories on the Mediterranean diet, we’ve included nutrition information for the following foods.

Top 10 Foods to Eat

Olive oil

Per tablespoon serving:

119 calories
0 grams (g) protein
13.5 g fat
2 g saturated fat
10 g monounsaturated fat
0 g carbohydrate
0 g fiber
0 g sugar

Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like extra virgin olive oil, may help lower the risk of heart disease.

Tomatoes

Per 1 cup (chopped) serving:

32 calories
1.6 g protein
0 g fat
7 g carbohydrates
2 g fiber
5g sugar

They pack lycopene, a powerful antioxidant that is associated with a reduced risk of some cancers, like prostate and breast cancer.

Salmon

Per 1 small 3-oz fillet:

130 calories
21 g protein
1.62 g monounsaturated fat
0.973 g polyunsaturated fats
0 g carbohydrates
0 g fiber

The fatty fish is a major source of omega-3 fatty acids. For good heart health, eat at least two fish meals per week, particularly fatty fish like salmon.

Walnuts

Per 1 oz (14 halves) serving:

185 calories
4 g protein
18.5 g fat
2 g saturated fat
3 g monounsaturated fat
13 g polyunsaturated fat
4 g carbohydrate
2 g fiber
1 g sugar

Rich in heart-healthy polyunsaturated fats, these nuts may also favorably impact your gut microbiome (and improve digestive health), as well as lower LDL cholesterol, according to a small study that included 18 healthy adults.

Chickpeas

Per 1 cup serving:

210 calories
11 g protein
4 g fat
35 g carbohydrate
10 g fiber

The main ingredient in hummus, chickpeas are a good source of fiber, which supports digestive health and weight loss benefits. Chickpeas also provide iron, zinc, folate, and magnesium.

Arugula

Per 1 cup serving:

5 calories
0.5 g protein
0 g fat
1 g carbohydrate
0 g fiber
0 g sugar

People eat leafy greens, like arugula, are eaten in abundance under this eating approach. Mediterranean-like diets that include the regular consumption of leafy greens have been shown to reduce the risk of Alzheimer’s disease, according to a study.

Pomegranate

Per ½ cup serving:

72 calories
1.5 g protein
1 g fat
16 g carbohydrates
4 g fiber
12 g sugar

This fruit, in all its bright red glory, packs powerful polyphenols that act as an antioxidant and anti-inflammatory. The healthy compounds in pomegranates might have anticancer properties.

Lentils

Per ½ cup serving:

116 calories
9 g protein
0 g fat
20 g carbohydrate
8 g fiber
2 g sugar

Lentils are a powerful source of plant compounds that help to protect the body against disease. They might also support blood pressure control, heart health, digestion, and energy levels.

Farro

Per ¼ cup (uncooked) serving (may vary depending on brand):

190 calories
6 g protein
1 g fat
38 g carbohydrate
5 g fiber
0 g sugar

Whole grains like farro are a staple of this diet. This grain offers a stellar source of satiating fiber and protein. Whole grains have links to a reduced risk of a host of diseases, like stroke, type 2 diabetes, heart disease, and colorectal cancer.

Greek yogurt

Per 7 oz container (low-fat plain):

146 calories
20 g protein
4 g fat
2 g saturated fat
1 g monounsaturated fat
0 g polyunsaturated fat
8 g carbs
0 g fiber
7 g sugar

The Mediterranean diet doesn’t allow for much dairy, but Greek yogurt is a plentiful source of calcium, potassium phosphorus, and other minerals, as well as vitamins A, B2, and B12. It may help to reduce the risk of osteoporosis and improve gut health through its healthy gut bacteria.

Foods to Avoid

Examples of processed foods to avoid include:

Cold cuts, sausage, and other processed meats
Salty, packaged snacks like potato chips and crackers
Prepared sweets with added sugar, like cookies, cake, and candy
Beer and hard alcohol
Refined carbs, including white rice and white bread
Highly processed cheeses, such as American cheese or cheese spread

Learn More About What to Eat and Avoid on the Mediterranean Diet

Mediterranean Diet Shopping List

Produce

Apples
Apricots
Arugula
Avocados
Bananas
Beets
Bell peppers
Blueberries
Broccoli
Brussels sprouts
Butternut squash
Cabbage
Cantaloupe
Carrots
Celery
Cherries
Clementines
Cucumber
Dates
Eggplant
Figs
Grapefruit
Grapes
Green beans
Honeydew
Kale
Lettuce
Okra
Olives
Oranges
Peaches and nectarines
Pears
Pomegranate
Potatoes (red, white, sweet)
Radishes
Raspberries
Strawberries
Tomatoes
Watermelon

Grains

Barley
Bread (whole-grain)
Brown rice
Buckwheat
Bulgur
Couscous
Durum
Farro
Quinoa
Millet
Oats
Pasta (whole-grain)
Polenta
Wild rice

Seeds, nuts, and legumes

Almonds
Brazil nuts
Cannellini beans
Chia seeds
Chickpeas
Fava beans
Flaxseed
Hazelnuts
Hemp seeds
Kidney beans
Lentils
Pine nuts
Pistachios
Sesame seeds
Sunflower seeds
Walnuts

Eggs and dairy

Cheese
Cottage cheese
Eggs
Greek or plain yogurt
Low-fat milk

Oils

Avocado oil
Canola oil
Extra-virgin olive oil
Grape-seed oil

Seafood

Clams
Cod
Crab
Salmon
Scallops
Shrimp
Tilapia
Tuna

Drinks

Sparkling or tap water
Wine (if desired)

Greek yogurt topped with berries and a drizzle of honey

Handful of almonds

Tuna on a bed of greens with a vinaigrette made with olive oil

Small bowl of olives

Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro

Whole-grain toast with a soft-boiled egg and a piece of fruit

Handful of pistachios

Lentil salad with roasted red peppers, sun-dried tomatoes, capers, and an olive oil–based vinaigrette

Hummus with dipping veggies

Salmon with quinoa and sautéed garlicky greens

Whipped ricotta topped with walnuts and fruit

Roasted chickpeas

Tabouli salad with whole-grain pita and hummus

Caprese skewers

Roasted chicken, gnocchi, and a large salad with vinaigrette

Fruit with a couple of slices of brie

Cashews and dried fruit

Lentil soup with whole-grain roll

Tasting plate with olives, a couple slices of cheese, cucumbers, and cherry tomatoes

Whitefish cooked in olive oil and garlic, spiralized zucchini, and a sweet potato

Omelet made with tomatoes, fresh herbs, and olives

A couple of dates stuffed with almond butter

A salad topped with white beans, veggies, olives, and a small piece of chicken

A peach and plain Greek yogurt

Grilled shrimp skewers with roasted Brussels sprouts

Eggs scrambled with veggies and chives and topped with feta with a slice of whole-grain bread

Greek yogurt with fruit, seeds, and nuts

A quinoa bowl topped with sliced chicken, feta, and veggies

Hummus with veggies

Grilled seafood, roasted fennel and broccoli, arugula salad, and quinoa

Veggie frittata

Handful of berries

A plate of smoked salmon, capers, lemon, whole-grain crackers, and raw veggies

Mashed avocado with lemon and salt, with cucumbers for dipping

Pasta with red sauce and mussels

4 Tips for Dining Out on the Mediterranean Diet

Heading to a restaurant? Eat the Mediterranean way — and feel satisfied with these tips.

1. Prioritize Vegetables

The Mediterranean diet emphasizes vegetables, so look for vegetable-forward dishes, which can often be found in the appetizer, side, and salad section of the menu. Another option is to start your meal with a salad or roasted vegetables.

Ask that they leave off any dressings and drizzle it with olive oil instead.

2. Order the Fish

If you like fish but struggle to eat it at home regularly, order it when you’re out at a restaurant where a chef is preparing it for you. This can be especially impactful if you typically order red meat when out. Go for fatty fish that are packed with omega-3 fatty acids.

Salmon is widely available and easy to find, but you may see tuna and mackerel on the menu, too.

3. Limit Alcohol

If you drink alcohol, skip the margarita or beer and instead opt for an occasional glass of red wine, which can be consumed in moderation with your meal.

Other times, avoid alcohol altogether in favor of a sparkling plain water with a lemon or lime wedge.

4. Nosh on Fruit for Dessert

In many cultures, people traditionally eat fresh fruit for dessert.

Most restaurants don’t have fresh fruit on their dessert menu, but you can ask if they’re able to bring out a small fruit cup for you to end your meal. Or, say no to the dessert entirely and head home to fix yourself a plate of berries or a few slices of melon.

5 Beginner Tips to Keep in Mind on the Mediterranean Diet

A registered dietitian-nutritionist, whom you can find at Eatright.org, can help you start and stick with the Mediterranean diet, but these tips may also be helpful.

1. Opt for Healthy Fat Sources, and Don’t Go Overboard

By limiting large amounts of red or processed meats and relying heavily on foods that are good sources of monounsaturated fatty acids, like avocado, nuts, or olive oil, you’ll keep saturated fat levels low.

These fats don't lead to high cholesterol the same way saturated fats do. Healthful sources of fat include olive oil, fish oils, and nut-based oils, Cohen explains.

Even with healthy fat, your total fat consumption could be greater than the daily recommended amount if you aren't careful. Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake.

2. Don’t Skimp on Calcium

Cheese and yogurt provide calcium, but on the Mediterranean diet, you eat these only in moderation. Cohen suggests seeking out nondairy sources of calcium, such as fortified almond milk, sardines, kale, and tofu made with calcium sulfate.

3. Carve Out Time in Your Schedule to Cook

While you don’t have to spend hours in your kitchen, you will need to cook, because the diet is all about working with delicious fresh food. There may be a learning curve as you build these skills.

4. Edit Your Favorite Recipes to Make Them Mediterranean Diet Friendly

It’s evident that with such a variety of whole, fresh foods on the table, it’s easy to build meals with this diet. And you don’t have to eliminate your favorites — they may just require some tweaks. For instance, you’d choose a pizza piled high with veggies rather than a sausage and pepperoni version. You can also fit a lot of different foods into one meal. Filling up on fresh fruit and vegetables will allow you to build volume into meals for fewer calories.

5. Don’t Go Overboard on Alcohol

One hallmark of a Mediterranean diet is that the sociable and moderate consumption of red wine may contribute to the diet’s health impact. But women should still stick to one glass and men two glasses. If you have a history of breast cancer in the family, know that any alcohol consumption raises that risk.

In that case, talk to your doctor to find out what’s right for you.

Support for People Trying the Mediterranean Diet

Favorite Organization for Mediterranean Diet Info

Oldways

This food and nutrition nonprofit serves up great resources for anyone looking to take a deeper dive into the Mediterranean diet. You’ll find print and e-books, such as their 4 Week Menu Plan, a weekly newsletter, and a printable brochure to get started on the diet. The organization also has a Health Studies page, featuring research on the Mediterranean diet’s health benefits.

Favorite Books on the Mediterranean Diet

The Mediterranean Diet Cookbook for Beginners: Meal Plans, Expert Guidance, and 100 Recipes to Get You Started

Many cookbooks are dedicated to the Mediterranean diet, but this one stands out because it’s written by the registered dietitian-nutritionist Elena Paravantes, creator of Olivetomato.com. This book not only features need-to-know info on the diet (such as the principles of authentic Mediterranean meal and menu creation) but provides a bevy of mouthwatering recipes that are simple and easy to make, such as Venetian-Style Pasta e Fagioli, Tomato Rice, and Traditional Chicken Cacciatore.

Mediterranean Diet on a Budget: Recipes, Meal Plans, and Tips to Eat Healthfully for as Little as $50 a Week

When you’re starting a new way of eating — and hoping to stick to it for life — it needs to fit within your budget or it won’t work long-term. That’s why Mediterranean Diet on a Budget, by Emily Cooper, RD, is a game-changing book. Cooper admits there are many recipes that require time, a lot of effort, and cost a lot to prepare with specialty ingredients, but the Mediterranean diet doesn’t have to be that way. Her book not only covers tips for eating this way for less, but shares 75 recipes for dishes such as Creamy Banana Date Shake, Pistachio Nice Cream, Garlic Parmesan Smashed Brussels Sprouts, Citrus Poached Cod, and more.

Favorite Blog on the Mediterranean Diet

The Mediterranean Dish

Creator Suzy Karadsheh whips up modern recipes that span the Mediterranean and focus on seasonal, whole foods that can be enjoyed with people. You’ll find a plethora of yummy recipes to make tonight — or at your next gathering — from homemade doner kebabs to grilled shrimp with roasted garlic herb sauce, and Mediterranean tuna salad. Her book The Mediterranean Dishis another way to learn what she knows.

Favorite App for Following the Mediterranean Diet

Lifesum: Healthy Eating

This app, which is available on the App Store and Google Play, allows you to track food, calories, and macronutrients in order to stay in step with your goals. Even better: It also features specific diets, such as the Mediterranean diet, with meal plans, access to a recipe library, and nutrition information and meal ratings. Though the app is free, the Mediterranean diet and meal plan requires subscribing to the Premium membership.

Common Questions & Answers

What foods can’t you eat on the Mediterranean diet?

No food is banned, but the Mediterranean diet encourages limiting some foods, such as red meat and sugary items. Consume poultry, eggs, cheese, and yogurt moderately. In addition, most of the time, avoid soda, highly processed foods, and processed meats.

What’s an example of a Mediterranean diet breakfast?

You have so many choices when it comes to a Mediterranean diet breakfast. Have a slice of veggie-packed frittata, Greek-style yogurt with berries and granola, oatmeal with fruit, or whole-grain toast, fruit, and soft-boiled eggs.

Is oatmeal okay on the Mediterranean diet? What about cheese? Bananas?

Absolutely to all three! Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

If I’m on the Mediterranean diet, what can I put in my coffee?

Coffee is a beloved beverage worldwide, including among those who follow a Mediterranean diet. If you’re sipping a morning cup, go ahead and add a splash of milk and stir in a small amount of sugar or honey, if you like.

What bread can you eat on the Mediterranean diet?

Always go whole grain when you can. Whole grains, along with fruits, vegetables, legumes, nuts, seeds, and olive oil are central to the Mediterranean diet. Opt for whole-grain or whole-wheat pita, bread, or flatbread.

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

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Meet Our Experts

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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Jessica Migala

Author

Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.

She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).

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