A Complete Mediterranean Diet Food List and 14-Day Meal Plan

There are few diets as universally recommended by experts as the Mediterranean diet. That’s because it’s not really a diet at all — it’s a lifestyle, says Elena Paravantes-Hargitt, a registered dietitian-nutritionist who specializes in the Mediterranean diet and is the founder of Olive Tomato. Paravantes-Hargitt lives in Greece. “It is based on the way people in certain parts of the Mediterranean were living and eating, so it is quite sustainable and realistic,” she says.

The Mediterranean diet is a mostly plant-based diet. Paravantes-Hargitt says, “It’s essentially a peasant diet. People would eat whatever they had growing in their gardens, along with some dairy and olive oil.”

The good news is that because this is a style of eating versus a set of rigid rules, you can fully customize this approach to suit your likes and dislikes. There’s no following this to a T or falling off the wagon and feeling like a failure. “Even within the Mediterranean diet there are what we call ‘special occasion days’ where you may eat more or eat foods that perhaps are not very healthy, but that is actually part of the lifestyle,” Paravantes-Hargitt says. “Food is to be enjoyed, and the Mediterranean diet promotes a healthy relationship with food. ‘Cheating’ is part of the Mediterranean diet. You just continue the next day as if nothing happened.”

Still, here are five important tips to get you started:

1. Eat more legumes. Not only are they a staple that you’re probably not eating enough of anyway but they’re budget-friendly and offer a host of nutritional benefits, says Paravantes-Hargitt, such as being high in fiber and protein, low in fat, and a source of B vitamins, iron, and antioxidants. These include lentils, dried peas, beans, and chickpeas (like hummus).
2. Don’t overdo alcohol. One common misunderstanding is that those following the Mediterranean diet drink a lot of red wine. “The wine consumed within the Mediterranean diet is done in moderation and is always consumed with food,” Paravantes-Hargitt says. “Usually a small amount of wine, about 3 to 4 ounces, would be consumed with the meal.”
3. Make meat a side. Traditionally, people ate meat only for special occasions, such as a Sunday supper, and even then in small amounts, says Paravantes-Hargitt. Try to incorporate more vegetarian-based mains, such as those centered around beans, tofu, or seitan, into your day. “A good place to start is going vegetarian one day a week,” she says. When you do eat meat, focus on choices like skinless chicken and save red meat for once a week or twice a month.
4. Eat fewer sweets. Just like meat, make desserts a special occasion dish. That doesn’t mean sugar is out — have a bit in your coffee if you’d like, for instance, “but on a daily basis, there isn’t much sugar eaten,” says Paravantes-Hargitt.
5. Cook with olive oil. Make extra-virgin olive oil the oil you cook with. While overdoing it with this oil can lead to weight gain (it’s a fat after all, so the calories can add up quickly), it’s rich in heart-healthy polyunsaturated and monounsaturated fat, so you can feel good about keeping a bottle handy in the kitchen. You can also use it in cold applications to make salad dressing or to drizzle on cooked veggies or side dishes.

Here’s what to eat and skip when you’re making your meals more Mediterranean:

Protein

Liberally

• Beans
• Lentils
• Chickpeas
• Tofu
• Tempeh
• Seitan

Occasionally

• Chicken
• Fish
• Seafood
• Eggs

Rarely or Never

• Red meat (beef and pork)
• Cured meats (bacon, sausage, and salami)
• Processed meat products (chicken nuggets)

Oil and Fat

Liberally

• Extra-virgin olive oil
• Avocados and avocado oil
• Olives

Occasionally

• Canola oil

Rarely or Never

• Trans fats
• Margarine
• Butter

Fruits and Veggies

Liberally

• Nonstarchy veggies, (zucchini, eggplant, bell peppers, artichokes, and dark greens)
• Starchy veggies (sweet potatoes, potatoes, and root vegetables)
• All fruits (peaches, cherries, apricots, strawberries, raspberries, blueberries, and blackberries)

Occasionally

• There are no off-limits fruits or vegetables.

Rarely or Never

• No fruits or veggies are off-limits.

Nuts and Seeds

Liberally

• While they can be part of every day, eat them in moderation.

Occasionally

• Almonds
• Pistachios
• Hazelnuts
• Walnuts
• Cashews (and all other unsweetened nuts)

Rarely or Never

• Sweetened trail mixes
• Sweetened nut butters
• Sugar-coated nuts

Grains

Liberally

• Whole-grain bread (look for whole-wheat flour as the first ingredient)
• Whole grains (farro, bulgur wheat, barley, and quinoa)
• Oatmeal (steel-cut or old-fashioned)

Occasionally

• Pasta (choose whole-wheat pasta whenever possible)
• Couscous
• Whole-grain crackers
• Polenta
• All-bran cereals

Rarely or Never

• Frozen waffles and pancakes
• Sugar-sweetened cereals
• Crackers and other snack foods

Dairy

Liberally

• These are consumed in moderation.

Occasionally

• Plain Greek yogurt
• Plain ricotta and cottage cheese
• Milk
• Brie, feta, or goat cheese (plus other cheeses that you enjoy)

Rarely or Never

• Ice cream
• Sweetened yogurt
• Processed cheese (like American)

Sweeteners

Liberally

• These are consumed in moderation.

Occasionally

• Honey
• A small amount of added sugar (in coffee or tea, for example)

Rarely or Never

• White sugar

Condiments and Sauces

Liberally

• Tomato sauce (no sugar added)
• Pesto
• Balsamic vinegar

Occasionally

• Aioli
• Tahini
• Tzatziki

Rarely or Never

• Barbecue sauce
• Ketchup
• Teriyaki sauce

Drinks

Liberally

• Water
• Coffee
• Tea

Occasionally

• Red wine or other alcohol

Rarely or Never

• Soda
• Fruit juice
• Bottled sweetened coffee

Herbs and Spices

Liberally

• All dried herbs and spices
• All fresh herbs
• Garlic

Occasionally

• Salting food to taste

Rarely or Never

• There’s no reason to restrict these in your foods.

Want to start eating like a Greek? Here are some ideas about where to start when planning your menu. Note that we don’t give portion sizes. This is one diet in which calorie counting is not expected. What your body needs will be different from the next person.

Also, with Paravantes-Hargitt’s help, we’ll show you how to move toward a more Mediterranean-style of eating — rather than doing a total overhaul — that will fit with your lifestyle.

Day 1

Breakfast Coffee or tea with a bowl of oatmeal topped with berries

Snack Handful of almonds or walnuts

Lunch Half of a turkey sandwich made with whole-grain bread and a cup of lentil soup

Snack Sliced carrots, bell peppers, and cucumbers dipped in hummus

Dinner Veggie and white bean stew

Day 2

Breakfast Coffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts

Snack Roasted chickpeas

Lunch Leftover veggie and bean stew from yesterday's dinner

Snack A peach (or apple, depending on the season)

Dinner Roasted chicken served with pita bread, tzatziki (a yogurt-based sauce), and a side salad

Day 3

Breakfast Smoothie made with the milk of your choice, fruit, and nut butter

Snack ¼ avocado mashed with lemon juice and salt on top of whole-grain crackers

Lunch Three-bean soup topped with a dollop of pesto and served with a whole-grain roll

Snack Package of olives and fresh veggies

Dinner Salmon with farro and roasted zucchini and eggplant

Day 4

Breakfast Coffee or tea and toasted whole-grain bread, sliced cheese, and strawberries

Snack Pistachios

Lunch Lentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives

Snack Greek yogurt with fresh fruit

Dinner Grilled shrimp served with sautéed kale and polenta

Day 5

Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado

Snack Dried apricots and walnuts

Lunch Quinoa, bean, and veggie salad served with a slice of whole-grain bread

Snack Whole-grain crackers and black bean dip

Dinner Marinated, grilled chicken skewers served with bulgur wheat and a cucumber and red onion salad

Day 6

Breakfast Coffee or tea and smoked salmon, capers, and tomato slices

Snack In-season fruit (such as a peach or two apricots in summer, or a pear in winter)

Lunch Mediterranean bean salad and whole-grain crackers

Snack Piece of cheese and olives

Dinner Moroccan lamb stew with couscous

Day 7

Breakfast Coffee or tea and Greek yogurt with sunflower seeds and raspberries

Snack Sliced orange and pistachios

Lunch A piece of whole-grain bread with sliced tomatoes, cheese, and olives

Snack Packaged, flavored lupini beans

Dinner Red lentil and vegetable stew

Day 8

Breakfast Coffee or tea and two eggs with sautéed greens (spinach or kale), plus an orange

Snack Roasted chickpeas

Lunch Leftover lamb stew from dinner on day 6

Snack Mixed nuts with a piece of dark chocolate

Dinner Baked white fish, roasted potatoes, and zucchini

Day 9

Breakfast Smoothie made with the milk of your choice, frozen cherries, banana, and cocoa powder

Snack Mini peppers stuffed with hummus

Lunch Tuna salad made with olive oil, dried herbs, olives, and sun-dried tomatoes served on a bed of spinach with mixed veggies and whole-grain crackers

Snack Piece of cheese with a piece of fruit

Dinner Hearty Tuscan white bean soup with whole-grain bread

Day 10

Breakfast Coffee or tea and a bowl of oatmeal topped with raisins and crushed walnuts, plus a drizzle of honey, if desired

Snack Greek yogurt and a piece of fruit

Lunch Leftover Tuscan white bean soup from dinner on day 9

Snack Hummus with sliced raw veggies like red peppers, celery, and cucumber

Dinner Garlic lemon chicken thighs served with asparagus and Israeli couscous

Day 11

Breakfast Coffee or tea and a slice of veggie frittata with avocado

Snack Apple with nut butter

Lunch Prepared dolmas (look for these stuffed grape leaves in the prepared food section at some grocers) with hummus and pita

Snack Greek yogurt dip with sliced veggies

Dinner Seafood stew (shrimp and white fish in a tomato base)

Day 12

Breakfast Coffee or tea and a small bowl of ricotta topped with fruit (berries, peaches, or fresh apricots) and a drizzle of honey

Snack Handful of lightly salted nuts (hazelnuts, pistachios, almonds, or a mix)

Lunch Greek pasta salad (whole-grain pasta with red onion, tomato, Kalamata olives, and feta) served on a bed of romaine

Snack Fruit salad

Dinner Leftover seafood stew from dinner on day 11

Day 13

Breakfast Coffee or tea and oatmeal with nut butter and blueberries

Snack Container of Greek yogurt

Lunch Salmon salad sandwich with a cup of bean-based soup

Snack Smashed avocado on whole-grain crackers

Dinner Shakshuka (baked eggs in tomato sauce) topped with feta and served over polenta

Day 14

Breakfast Coffee or tea and toasted whole-grain bread topped with ricotta and sliced fruit

Snack Dried cranberries and mixed nuts

Lunch Quinoa bowl with roasted sweet potatoes, goat cheese, and walnuts

Snack Olives and a few pita chips dipped in hummus

Dinner Artichoke and cannellini bean pasta with bread crumbs and Parmesan