Think of a really decadent Greek salad at your favorite restaurant: tomatoes, cucumbers, and onions make up the bulk of the meal, with pieces of feta cheese and a drizzle of olive oil to complement the crunch. Throw in a couple of anchovies, and you’re ready to devour this entire bowl of greens.

This healthy salad is a perfect description of the Mediterranean diet, which based on the eating habits of people who live in countries bordering the Mediterranean Sea. "The Mediterranean diet emphasizes fats that are good for your heart, whole grains, nuts or seeds, fruits or vegetables, legumes, and seafood," says Cory Ruth, RDN, a registered dietitian nutritionist. "It discourages refined grains, added sugar, trans fats, and processed foods."

The Mediterranean diet—which can be vegetarian, vegan, and gluten-free—can be especially helpful for optimizing heart health, blood sugar control, and brain function. "Research shows that this style of eating may be linked to a lower risk of heart disease, type 2 diabetes, and dementia," Ruth says.

Meet the Experts: Cory Ruth, RDN, is a registered dietitian nutritionist, women's health expert, and CEO of The Women's Dietitian. Marissa Karp, RD, is a registered dietitian and the founder of MPM Nutrition. Ginger Hultin, RDN, is a registered dietitian nutritionist, the owner of ChampagneNutrition, and author of Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook.

And while the Mediterranean diet isn’t technically a weight loss system, it is associated with a decreased weight and waist circumference, according to 2022 research in Nutrients. This is probably because adding in more fruits and vegetables and cutting down on added sugar and processed foods can lead to better weight control, says Ruth.

Here's everything to know about this easy-to-follow diet, including what you can (and can't) eat on it, plus, some example meals to follow.

Benefits Of The Mediterranean Diet

Most of the benefits of the Mediterranean diet stem from it being an anti-inflammatory way of eating, meaning, it "reduces inflammation in our bodies," says Marissa Karp, RD, a registered dietitian. All of the antioxidant-rich foods you can eat on the diet—colorful foods like fresh fruits, vegetables, nuts, and seeds—all help with inflammation.

Because the Mediterranean diet can reduce inflammation, Karp says it may also:

  • Reduce risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome
  • Play a role in cancer prevention
  • Improve cognitive function
  • Help digestive health

The Mediterranean Diet Food List

The Mediterranean diet emphasizes a lot of fruits, veggies, whole grains, legumes, beans, nuts, and olive oil. Fish, poultry, eggs, cheese, and yogurt (think Greek!) should be consumed in moderation. Many of the people who follow this eating plan will include a glass of red wine with dinner, though this certainly isn’t required.

"While there are no set-in-stone rules to follow when adhering to the Mediterranean diet, there are some more basic guidelines to stick to so that you can ensure your best success at reaping all the health benefits," says Ruth.

The following foods are great picks:

  • Whole grains: Brown rice, whole grain bread, whole grain pasta, oats, corn
  • Legumes: Beans, lentils, chickpeas, peanuts
  • Nuts: Almonds, walnuts, hazelnuts, cashews
  • Seeds: Pumpkin seeds, flax seeds, sunflower seeds
  • Fruits: Apples, bananas, pears, melons, peaches, oranges
  • Vegetables: Cauliflower, broccoli, Brussels sprouts, asparagus, tomatoes, kale, spinach, carrots, potatoes, mushrooms, sweet potatoes
  • Seafood: Fish, shrimp, clams, mussels, oysters
  • Healthy fats: Avocado, olive oil, olives, avocado oil

And don't forget about hydration. "While water is your go-to beverage on the Mediterranean diet, the diet also includes moderate amounts of red wine (around one glass per day) and permits both coffee and tea," says Ruth.

And foods you should eat in moderation include:

  • Chicken
  • Turkey
  • Eggs
  • Cheese
  • Yogurt
  • Milk

Food Proportions On The Mediterranean Diet

While the diet is definitely not restrictive, you’ll need to figure out portion size and calories on your own so you don’t overdo it. (Here’s what 1,200 calories looks like on the plan.) You certainly won’t want to be over-pouring servings of olive oil (one teaspoon has 80 calories), especially if weight loss is your goal.

When you're making your plate, Karp says:

  • At least half of the food should come from non-starchy vegetables, like broccoli
  • A fourth should be a fiber-filled carb, like brown rice
  • The last fourth should be a protein, like seafood
  • Other foods to mix in include lentils, chickpeas, avocado, olives, nuts, or seeds

Mediterranean Diet Pyramid
When you're following this diet, you should keep the broader Mediterranean Diet Pyramid in mind. Picture a pyramid with four layers in it, and this is how you'd ideally eat on the diet, according to Karp:

- Top: The top holds meat and desserts, which you should be eating the least amount of in comparison to everything else in this pyramid.
- Second Layer: Here, you'll find poultry, eggs, cheese, yogurt to be eaten in moderation.
- Third Layer: In the third layer, you'll find fish and seafood.
- Bottom: The base of the pyramid is made up of fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, herbs, and spices. You should be eating the most of these foods.

A Seven-Day Meal Plan On The Mediterranean Diet

Here is a delicious week full of meals and ideas from registered dietitian nutritionist Ginger Hultin, RDN.

Day 1

Day 2

Day 3

  • Breakfast: Breakfast flatbread pizza
  • Lunch: Sweet potato toast with caper tapenade
  • Snacks: Healthy anytime zucchini muffins
  • Dinner: Minestrone soup and a side salad with balsamic/olive oil dressing

Day 4

  • Breakfast: Roasted tomato avocado toasts
  • Lunch: Leftover no-noodle vegetarian eggplant lasagna
  • Snacks: Chia seed pomegranate pudding
  • Dinner: Sweet potato toast with caper tapenade and a side salad with lemon/olive oil dressing

Day 5

Day 6

Day 7

What You Can't Eat On The Mediterranean Diet

The Mediterranean diet is gentler than strict eating routines that cut out whole food groups. While anything is game when going Mediterranean, meat—especially red meat—and sweets in particular are meant to be reserved for special occasions. Processed foods (like anything you can buy in a box or a bag at the grocery store) are also not traditionally allowed.

Foods to avoid include:

  • Processed snacks, like potato chips and crackers
  • White bread
  • Candy bars, cookies and pastries
  • Processed meats (like hot dogs and sausage)
  • Drinks with added sugar (like soda and many fruit juices)

Even though the Mediterranean Diet is, well, a diet, physical activity is part of the plan. So, make sure to get in some steps or hit the gym to feel the full effects. The diet also encourages limiting alcohol consumption and sharing meals with family. So, along with tweaking your meals to include more fruits and veggies, take this as an excuse to forgo happy hour and instead, hit up your friends and eat dinner together a few times a week.

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Emily J. Shiffer
Emily Shiffer is a freelance health and wellness writer living in Pennsylvania.