The Components and Benefits of the Mediterranean Diet

The Mediterranean Diet has become popular worldwide due to its numerous health benefits and wide variety of foods. This dietary pattern was inspired by the traditional eating habits of countries that boarder the Mediterranean Sea, such as Italy, Spain, and Greece.

  1. High consumption of plant-based foods: emphasizing fruits, vegetables, legumes, nuts, seeds, whole grains, and herbs. These foods are rich in vitamins, minerals, antioxidants, and fiber!

  2. Healthy fats: Sources such as nuts, seeds, salmon, and sardines are high in monounsaturated and omega-3 fats. These types of fat are beneficial to the heart and have anti-inflammatory properties. Olive oil is the primary source of fat in Mediterranean diet culture. You can use olive oil as a cooking oil when sauteing, frying, and roasting, drizzle it over salads and vegetables, or use it as a dip for bread! The regular consumption of olive oil has shown to lower the risk of heart disease and stroke by lowering cholesterol levels in the body!

  3. Moderate-Little consumption of dairy: Dairy sources (such as cheese and yogurt) are consumed in smaller portions. Consider choosing low fat sources when shopping for these products. Greek styled yogurt can be an excellent choice!

  4. Little-No red meat: Lean protein sources like poultry, fatty fish, and eggs will deliver you with healthy fats and great sources of protein. Try removing excess skin and fat from the meat to increase its benefits. Red meats contain cholesterol and saturated fat that when consumed in high amounts can contribute to heart disease or other chronic illnesses.

  5. Red wine: Red wine can be consumed in moderation as it can offer heart health benefits due to its antioxidant properties. An excessive amount is not recommended.

This diet is very good for lowering bad cholesterol and raising good cholesterol in our blood. The emphasis on plant-based foods also helps manage blood sugar and weight status. Too much sodium, saturated fat, and added sugars are major contributors to heart disease, obesity, and many other chronic diseases. The mediterranean diet focuses on whole foods rather than highly processed foods which is very beneficial for health and wellness!

Here is an example of a Mediterranean meal plan:

Day 1 

  • Breakfast 

    • Mediterranean breakfast board:

      • Falafel (flavorful, protein dense) 

      • Dips- creamy hummus and baba ghanoush

      • Cheese (little amount)- feta, labneh with oil drizzle  

      • Fresh vegetables- sliced tomatoes, cucumbers, radish, marinated olives, artichokes, and/or mushrooms 

      • Breads- flatbread/pita bread 

      • Drink: glass of water 


  • Lunch

    • Greek Meatball Mezze bowl

      • 30 grams or protein 

      • 1 cup thawed, frozen spinach 

      • 93% lean ground  turkey 

      • Garlic powder, dried oregano, salt, ground pepper, 

      • 2 cups cooked quinoa 

      • Lemon juice, olive oil, chopped parsley 

      • Mint, cucumbers, cherry tomatoes, and tzatziki 

      • Drink: glass of water 

  • Dinner 

    • Mediterranean tuna and spinach salad 

      • Tahini, lemon juice, water, 

      • 5 oz can of white tuna in water (drained) 

      • 4 pitted and chopped olives 

      • Parsley, spinach

      • 1 medium orange peeled and sliced 

      • 2 tbsp of feta cheese 

      • Drink: 1 glass of red wine 

Day 2 


  • Breakfast 

    • Shakshuka 

      • Onion, garlic, peppers, tomatoes and cayenne pepper for spice to the sauce 

      • Poached eggs 

      • Pita bread optional 

      • Drink: glass of water 

  • Lunch

    • Mozzarella, basil, and zucchini frittata 

      • 2 tbsp of extra virgin olive oil 

      • 1 ½ cup of sliced red onion 

      • 1 ½ cup of chopped zucchini 

      • 7 large, beaten, eggs 

      • Salt, ground pepper, about 4 oz of mozzarella cheese

      • Fresh basil, and 3 tbsp of sun dried tomato

      • Drink: water 

  • Dinner

    • Mediterranean chicken with orzo salad 

      • (4 servings)

      • 2 skinless, boneless, chicken breasts 

      • 3 tbsp extra virgin olive oil, divided

      • 1 teaspoon lemon zest 

      • Salt, ground pepper

      • ¾ cup whole wheat orzo 

      • 2 cups thinly sliced baby spinach 

      • 1 cup chopped cucumber  and tomato

      • ¼ cup chopped red onion 

      • ¼ cup feta cheese, 2 tbsp chopped kalamata olives

      • 2 tbsp lemon juice 

      • 1 clove garlic, grated and 2 tsp chopped, fresh oregano  

      • Drink: water 

Day 3 

  • Breakfast 

    • Mediterranean breakfast sandwich 

      • Multigrain sandwich thins 

      • Olive oil, fresh and dried rosemary 

      • 2 eggs, medium tomato thinly sliced, reduced fat feta cheese 

      • Kosher salt, black pepper

      • Baby spinach 

      • Drink: water 


  • Lunch

    • Creamy pesto chicken salad with greens 

      • Skinless, trimmed, chicken breast 

      • Pesto, low fat mayonnaise

      • Chopped red onion, extra virgin olive oil, red wine vinegar

      • Salt, ground pepper

      • Mixed salad greens (about 8 cups) 

      • Grape or cherry tomatoes

      • Drink: Water 

  • Dinner

    • Mediterranean chickpea quinoa bowl 

      • Rinsed, roasted red peppers 

      • Slivered almonds, extra virgin olive oil

      • 1 small clove garlic, minced, paprika, ground cumin, crushed red pepper

      • Cooked quinoa, kalamata olives

      • Red onion, chickpeas, dried cucumber

      • Crumbled feta cheese, chopped parsley 

      • Drink: red wine 

Remember to reach out to your healthcare provider if you have any questions or concerns regarding your health status. Also, keep in mind that moderation is key when trying to find a balance with healthy eating. It is okay to consume added sugars, sodium, and saturated fat within moderation unless your healthcare provider instructed otherwise. Start by incorporating more whole foods in your diet and limiting highly processed snack foods. Don’t forget to stay hydrated!

Lynn Grows