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

Regularly celebrated as the top nutrition plan by nutritionists and health organizations alike, the Mediterranean diet is far more than just a trend. Rooted in the traditional eating habits of countries from that region, this diet prioritizes whole, plant-based foods like fruits, vegetables, nuts, and olive oil while emphasizing fish and poultry over red meat. Decades of research shows that eating this way has a host of better-health benefits.

But changing the way we eat isn’t always as simple as we’d like. “It is not as straightforward as a keto diet, for example, where the rules are simply to lower carbohydrate intake,” says Dr. Kim. The Mediterranean diet leaves you a wide variety of foods to choose from, so it’s better to think about the big picture. “People should focus on the overall dietary pattern versus single nutrients and foods,” she says.

With that in mind, it helps to know what to shop for — and what to skip — when you start eating this way.

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, hot dogs, sausages, cured ham, cold cuts)

Oil and Fat

Liberally

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

Occasionally

• Canola oil

Rarely or Never

• Trans fats, found in foods such as fried foods, commercial baked goods, shortening, microwave popcorn, and nondairy coffee creamer
• Margarine
• Butter

Fruits and Veggies

Liberally

• Nonstarchy veggies (zucchini, eggplant, bell peppers, artichokes, and dark greens)
• Starchy veggies (sweet potatoes, potatoes, and other 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, but choose fresh, frozen, or canned options without added sugar or sodium.

Nuts and Seeds

Liberally

• No nuts should be eaten liberally. The recommendation is to have a ¼ cup of nuts three times a week.

Occasionally

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

Rarely or Never

• Salted nuts
• 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)
• Whole-grain crackers

Occasionally

• Pasta (choose whole-grain pasta whenever possible)
• Couscous
• 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

• Diet sodas

Condiments and Sauces

Liberally

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

Occasionally

• Aioli
• Tahini
• Tzatziki

Rarely or Never

• Barbecue sauce
• Ketchup
• Teriyaki sauce

Drinks

Liberally

• Water
• Coffee, unsweetened
• Tea, unsweetened

Occasionally

• Red wine or other alcohol

Rarely or Never

• Soda
• Fruit juice
• 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.

Ready to give this eating style a try, but aren’t sure where to begin? Paravantes-Hargitt offers this starter menu. These suggestions will help you move safely and smartly toward a more Mediterranean-style of eating that will soon become part of your new healthier lifestyle. Note that we don’t give portion sizes, since calorie counting is not a part of this eating strategy. But you should aim for two to three servings of fruit and at least four vegetable servings a day.

Before you start revamping what and how you eat, discuss any major dietary changes with your healthcare provider, especially if you have chronic diseases like type 2 diabetes.

Day 1

Breakfast Coffee or tea with a bowl of oatmeal topped with berries and nuts
Snack Handful of almonds or walnuts
Lunch Half a turkey sandwich made with whole-grain bread and a cup of lentil soup
Snack Sliced carrots, apples, 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, berries, 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 Greek yogurt, 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 with a piece of fruit
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 and a piece of fruit
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 and raisins

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 and a piece of fruit
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, lentils, 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 with fresh fruit
Lunch Salmon salad sandwich with a cup of bean-vegetable 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, green veggies, 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 and a spinach salad

This diet is more flexible than many others, and you can fully customize this approach to suit your likes and dislikes. There’s no perfect way to follow the Mediterranean diet — or to fall off the wagon and feel like a failure.

“Even within the Mediterranean diet, there are 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,” says Paravantes-Hargitt. “Food is to be enjoyed, and the Mediterranean diet promotes a healthy relationship with food.”

Eat More Legumes

Don’t Overdo Alcohol

Make Meat a Side Dish

Back in the olden days, people ate meat only for special occasions, such as a Sunday supper, and even then it was in small amounts, says Paravantes-Hargitt. Try to incorporate more vegetarian-based mains, such as those centered on 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.

Eat Fewer Sweets

As with meat, make desserts less of a priority. 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 shouldn’t be much sugar eaten,” says Paravantes-Hargitt.

Cook With Olive Oil

The Takeaway

• The Mediterranean diet is praised by many nutrition experts and health organizations for its health benefits. This eating style emphasizes plant-based foods, fish, and poultry while limiting red meat, sugar, and processed foods. Multiple studies conducted over the years show it can reduce the risk of heart disease, dementia, diabetes, and cancer.
• The Mediterranean diet doesn’t require strict calorie counting. And unlike other diets, there’s a long list of approved foods to enjoy, including legumes, whole grains, fruits, vegetables, and healthy fats like extra-virgin olive oil.
• If you’re not sure how to get started with this lifestyle change, follow this 14-day menu. Always discuss any major dietary changes with a doctor, especially if you have chronic diseases like type 2 diabetes.