The Mediterranean Eating Pattern: A Beginner's Guide
The Mediterranean eating pattern emphasizes vegetables, beans, whole grains, fish and olive oil. Here is how to try it with familiar foods from your local grocery store.
The short version
- The Mediterranean pattern is a flexible way of eating, not a strict diet.
- It emphasizes plant foods, olive oil and fish, with less red meat and sweets.
- You can start with familiar, affordable foods from any grocery store.
In this guide
The Mediterranean eating pattern is inspired by traditional diets in countries such as Greece, Italy and Spain. It is not a strict diet with rules and forbidden foods. Instead, it is a way of eating built around vegetables, fruits, whole grains, beans, nuts, olive oil and fish, along with enjoying meals with others.
It has been widely studied, and organizations including the American Heart Association describe it as one example of a heart-healthy eating pattern.
What it looks like
Eat often:
- Vegetables and fruits
- Whole grains such as oats, brown rice, whole-wheat bread and pasta, barley and bulgur
- Beans, lentils and chickpeas
- Nuts and seeds
- Olive oil as the main cooking fat
- Herbs and spices
Eat regularly:
- Fish and seafood, a couple of times a week
- Poultry, eggs, yogurt and cheese in moderate amounts
Eat less often:
- Red and processed meats
- Sweets and desserts
- Refined grains and highly processed foods
Getting started with familiar foods
You do not need specialty ingredients. Many Mediterranean-style meals use everyday foods.
Breakfast
- Oatmeal with fruit and walnuts
- Plain yogurt with berries and a drizzle of honey
- Whole-grain toast with tomato slices and a drizzle of olive oil
Lunch
- Lentil or bean soup with a side salad
- A whole-grain pita with hummus, cucumbers and tomatoes
- Tuna salad made with olive oil and lemon instead of mayonnaise
Dinner
- Baked salmon or cod with roasted vegetables and brown rice
- Whole-wheat pasta with tomato sauce, white beans and spinach
- Chicken roasted with lemon, garlic, potatoes and green beans
Snacks
- A handful of almonds or walnuts
- Fresh fruit
- Vegetables with hummus
Budget-friendly tips
- Dried or canned beans are among the most affordable proteins available.
- Frozen vegetables and fish are economical and keep well.
- Canned salmon, sardines and tuna are convenient and shelf-stable.
- Seasonal produce often costs less.
- Buy olive oil in a size you will use within a few months, and store it away from heat and light.
Easy first steps
You do not have to change everything at once. Try one of these this week:
- Have a meatless meal built around beans or lentils once a week.
- Cook with olive oil instead of butter.
- Add one extra serving of vegetables to lunch or dinner.
- Swap a dessert for fresh fruit a few times a week.
- Have fish for dinner one night.
The social side
In many Mediterranean cultures, meals are shared and unhurried. Eating with family or friends, cooking together and taking time to enjoy food are part of the tradition. Consider inviting a friend over for a simple meal or joining a community meal program.
A note on wine
Traditional Mediterranean diets sometimes include moderate wine with meals. Health organizations do not recommend starting to drink alcohol for health reasons. If you drink, ask your doctor whether it is safe with your medications and health conditions.
Personalize it
If you have diabetes, kidney disease or food allergies, or if you take blood thinners and need consistent amounts of leafy greens, talk with your doctor or a registered dietitian about adapting this eating pattern to your needs.
