How To Start A Mediterranean Diet

Starting a new diet can be a daunting experience if you don’t know where to start. Luckily, the Mediterranean diet is less of a diet and more of a lifestyle! There are no strict rules, but there are guidelines that if followed, will help you to live a healthier life. So let’s jump into how to start a Mediterranean Diet today!

What Is The Mediterranean Diet?

So what even is the Mediterranean diet?  

I know when I first heard of it, I pretty much dismissed it because of the term ‘diet’.  I knew that diet culture in general was bad, and I didn’t want to fall into the trap of restrictive eating habits.

• If only I knew that the Mediterranean diet was less of a diet and more of a lifestyle change!

It involves eating a large variety of fruits and vegetables every day, including healthy grains and legumes in your meals, and trying to have a few meatless meals a week.

Fish is encouraged to be consumed twice a week, and red meats and sweets should only be enjoyed on occasion (notice how I didn’t say never!)

The lifestyle change encourages you to try to get 30 minutes of exercise a day.  That can be a walk outdoors, a gym session, or even just dancing in your living room!  It also encourages meals to be shared with family and friends.

• The Mediterranean diet has been voted the ‘Best Overall Diet‘ in 2022, 2021, 202, 2019 & 2018 by US News and World Report! There is a lot of evidence-based research to back this up, and if you are interested I suggest you check out my post What Is The Mediterranean Diet? Foods List, Evidence-Based Research.

With all that being said, do you think anyone will ever go on the ‘American diet’?  (hotdogs, hamburgers, Mcdonalds, eating in your car on the way to work LOL)

There is also something called the Green Mediterranean Diet, and if you are interested in learning about that I have a blog post that extensively covers the topic.

How To Start A Mediterranean Diet

So, how do you start the Mediterranean diet?  

A great place to start is to try to make your next 5 dinners with these plate ratios in mind.

• HALF of your plate should consist of a variety of fruits and vegetables

• A little over 1/4 of your plate should consist of whole grains and/or legumes

• About 1/3 of your plate should be protein

Use what you have and don’t stress too much about the preparation.  If you can manage this, you will be well on your way to healthier eating habits and a healthier lifestyle!

Easy Ways To Eat The Mediterranean Way Every Day

Here are some quick and helpful hints to help you build meals that you love every single day.

Vegetables First

• Vegetables should be at the forefront of your meal planning.  Since they are extraordinarily nutrient dense, it is wise to treat them as if they are the star of your meals!

Eat In Season and Locally, If Possible

• Consuming local produce and goods is not only a great way to reduce your carbon footprint and live more sustainably, but it also helps you narrow down your choices and prevent decision paralysis!  Seeing 50 different types of fruits and vegetables at the store can be daunting, so always choosing what has been locally grown can help narrow your focus and decrease anxiety when shopping.

Make Your Grains Ahead of Time

• Since many MedDiet meals can use different types of whole grains interchangeably, I find that it saves SOO much time and stress to make my grains ahead of time.  Store them in an airtight container in the refrigerator for approximately 3-4 days.  

Rethink Protein

• Protein doesn’t just come from meat!  Legumes and many grains provide plant-based, hearty, and healthy proteins.  Reimagine how you eat hummus by serving it as a base for a sauteed vegetable dish.  Just a half-cup serving of lentils provides 12 grams of protein!

Have Fun With Flavors and Textures!

• Don’t take it too seriously. Experiment and have fun with new flavors and textures! If you have never tried barley before, you might really enjoy the pleasant chewy texture and slightly nutty flavor. Drizzle simple dishes with a bright herb sauce or yogurt sauce to awaken them. Add the crunch of chopped nuts to boring salads. Eating healthy doesn’t mean eating the same things over and over!

Your Printable Mediterranean Diet Food List

Other than ‘How do I start the Mediterranean diet?’, I also frequently get asked about what ingredients are okay to eat on a Mediterranean diet. 

The answer isn’t really black and white, because the MedDiet t isn’t a restrictive diet.

There really aren’t a lot of ‘do’s and don’ts’. 

To help you out, I created this free Mediterranean diet shopping list with the framework that you will need to make healthy ingredient purchases!

• GET YOUR FREE PRINTABLE MEDITERRANEAN SHOPPING LIST HERE

Recipes To Get You Started

Since this is a (mostly) Mediterranean diet blog, we are chock-full of Mediterranean diet recipes that even the most novice of MedDiet enthusiasts will enjoy! Just pair them with the healthy whole grain and veggie of your choice, and you’ve got dinner.