Mediterranean Diet: Plan, General, Snacks and Weekly Menu

This diet is based on the usual foods consumed in Italy and Greece in the 1960s.

This diet has fewer meats and carbohydrates in its rations and more foods of vegetable origin and monounsaturated fats.

Following this diet can achieve more stable blood sugar levels, lower cholesterol and triglyceride levels, and a lower risk of heart disease and other health-related problems.

This eating style is adopted because the people who lived in these countries were very healthy and had few risk factors for many chronic diseases.

Studies have shown that the Mediterranean diet makes people lose weight, helps prevent myocardial infarctions, stroke, type two diabetes, and prolongs years of life.

Mediterranean diet plan

This plan is adjusted to individual needs and preferences.

Raw foods:

Large quantities of:


  • Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, and others.
  • Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
  • Nuts and seeds: Almonds, nuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, and more.
  • Legumes: Beans, peas, lentils, legumes, peanuts, chickpeas, and others.
  • Tubers: Potatoes, sweet potatoes, turnips, yams, and others
  • Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, and more.
  • Whole grains such as Whole oats, brown rice, rye, barley, corn, whole wheat, bread, and wholemeal pasta.
  • Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crabs, mussels, etc.
  • Healthy Fats: Extra virgin olive oil, olives, avocado.

They are consumed in moderation:

  • Poultry: Chicken, duck, turkey, and more.
  • Eggs: Chicken, quail, and duck eggs.
  • Dairy products: Cheeses, yogurt, Greek yogurt, and others.

They are consumed on rare occasions:

  • Red meats: The integral foods of a single ingredient are those recommended in this regime.

Unhealthy foods

  • Added sugar: Sweets, ice cream, soft drinks, sugar, and others.
  • Refined grains: In all its presentations, white bread is spaghetti made with refined wheat.
  • Trans fats: Margarine and in several processed foods.
  • Refined oils: Canola, soybean, cottonseed oil, etc.
  • Processed meats: Sausages and cold cuts etc.
  • Processed foods labeled as “low fat” or “diet”: It is advisable to eliminate temptations in the pantry, such as soft drinks, ice cream, candy, cakes, white bread, cookies, and all kinds of processed foods.

Overview of the Mediterranean diet

  • In the Mediterranean diet, the consumption of foods of vegetable origin is high, and relatively low consumption of foods of animal origin.
  • The freshest seasonal foods are recommended.
  • The consumption of fish and shellfish is recommended at least twice a week.
  • This diet involves regular physical activity.
  • They should be consumed 1.5 to 2 liters of water. The number of liquids can also be consumed as herbal tea with moderate amounts of sugar and broths with little salt and fat.
  • This diet optionally includes a glass of red wine per day.
  • Coffee and tea can be consumed, but drinks and fruit juices with sugar should be avoided.
  • Red meat is consumed a few times a month.
  • Use aromatic herbs as a healthy alternative to salt.
  • One or two servings per carbohydrate meal are recommended: Pasta, rice, bread, and unprocessed couscous because some nutrients such as phosphorus, magnesium, and fiber are lost in processing.
  • Two servings of vegetables should be consumed at lunch and dinner. The vegetables should preferably be eaten raw and of different colors since the colors are associated with the protective substances and the diversity of antioxidants.

Diet and restaurants

It is possible to achieve that the meals offered by the restaurants comply with the requirements of the Mediterranean diet.

  • Ask for some fish or seafood as the main course.
  • Request the use of virgin olive oil in the preparation of meals.
  • Eat whole wheat bread with olive oil instead of butter.

Mediterranean snacks

It is not necessary to eat more than three times a day, but snacks can be eaten with these foods:

  • A little nuts.
  • A fruit.
  • Small carrots
  • Greek yogurt

Sample menu

The portions and the choice of food are made according to the needs and preferences of each person.

Day 1

  • Breakfast: Greek yogurt, oatmeal, and strawberries.
  • Lunch: Bread with vegetables.
  • Dinner: Tuna salad with olive oil a fruit.

Day 2

  • Breakfast: Oatmeal and raisins.
  • Lunch: Salad with tuna.
  • Dinner: Salad of tomatoes, feta cheese, and olives.

Day 3

  • Breakfast: Tortilla of tomatoes, vegetables, and onions, a fruit.
  • Lunch: Bread, cheese, and fresh vegetables.
  • Dinner: Lasagna in the Mediterranean style.

Day 4

  • Breakfast: Yogurt, nuts, and fruits.
  • Lunch: Lasagna from the night before.
  • Dinner: Grilled salmon with brown rice and vegetables.

Day 5

  • Breakfast: Eggs and vegetables, fried with olive oil.
  • Lunch: Greek yogurt with oats, strawberries, and nuts.
  • Dinner: Grilled meat with vegetables and baked potato.

Day 6

  • Breakfast: Oats, nuts, raisins, and an apple.
  • Lunch: Bread with vegetables.
  • Dinner: Mediterranean pizza with vegetables, cheese, and olives.

Day 7

  • Breakfast: Olives and vegetable omelet.
  • Lunch: Mediterranean-style pizza.
  • Dinner: Chicken grill with vegetables, potato and fruit

UNESCO recognized the Mediterranean Diet as an element of the Intangible Cultural Heritage of Humanity.