Grab my NEW 21-Day Mediterranean Diet Meal Plan HERE!

Enjoying a Mediterranean diet doesn’t mean that you can only eat Mediterranean ingredients!  You will find many different recipes from all over the world that all fit into the Mediterranean diet lifestyle.

A great place to start is to try to make half of your plate filled with fruits and vegetables, a little over 1/4 of your plate filled with whole grains and legumes, and a little under 1/4 of your plate consisting of protein.

While enjoying Mediterranean diet recipes, it’s hard to think of it as a diet at all! The culture around the lifestyle encourages simply enjoying healthy foods with family and friends and incorporating 30 minutes of exercise a day. There are no strict rules, only suggestions for a healthier lifestyle. It’s rooted in pleasure and absent of calorie counting and restrictions that so many diets encourage.

What are some ingredients that we frequently use?

  • Feta cheese, Parmesan cheese

  • Extra-virgin Olive Oil

  • Veggies – all different kinds! We want you to try to use what is in season and local

  • Chickpeas – Chickpea salad is a great meatless source of protein!

  • Hummus

  • Pesto

  • Tomatoes – cherry tomatoes

  • Bell Peppers

  • Lemons – lemon juice

  • Zucchini

  • Olives – Kalamata olives, black olives, green olives

  • Lentils

  • Couscous

  • Quinoa

  • Pita

  • Beans like the white bean, kidney bean, and black bean

  • Salads that include a variety of greens like arugula, spinach, romaine

But like I mentioned above, we also frequently use ingredients that are not found in the Mediterranean, but that are still considered healthy and whole. Heart-healthy fats like fish should be enjoyed twice a week, and chicken in moderation. You are encouraged to try one meatless meal a week and to limit red meat consumption.

These simple and healthy recipes have lots of information on how to make them if you are on a Mediterranean diet, and will give you the inspiration to make healthy meal choices.

FREE MedDIet FOod List

If I was just starting out, these are the foods I would have stocked up on!