Sitting at a taverna enjoying a delicious Greek salad full of the freshest veggies, and a delectable grilled fish as you stare into the Aegean Sea sounds totally dreamy — but even if you can't spring for airfare to Santorini right now, you can enjoy the health benefits of the Mediterranean-style diet, which is as good for your heart and brain as it is for your taste buds.
Years of research show that consuming a Mediterranean-style diet filled with fresh fruits, vegetables, nuts, whole grains, seafood and heart-healthy fats can help reduce the risk of strokes and total cardiovascular disease, including heart disease. It may also help in the prevention of type 2 diabetes. In fact, it continues to be listed as the top diet by leading weight-loss analysts at U.S. News & World Report and our own Good Housekeeping Institute Nutrition Lab.
What is the Mediterranean diet?
Not as much a "diet" as a way of life (read: no calorie-counting!), the Mediterranean diet originated from the people who live in the countries surrounding the Mediterranean Sea, including Greece, Italy and Spain (which include several Blue Zones). It's inspired by their dining habits and lifestyle. While there are certainly guidelines, there are no real rules or restrictions; instead Mediterranean diet recipes put an emphasis on enjoying healthy fats and plant-forward dishes with a moderate amount of dairy and minimal amounts of red meat, processed foods and added sugar.
This balanced and sustainable way of eating does not require you to meticulously track carbs or eliminate any of your favorite foods or beverages (moderate amounts of red wine included!). In addition to encouraging healthy eating, the Mediterranean diet also emphasizes incorporating daily physical activity into your routine.
Mediterranean diet health benefits
One of the key benefits of the Mediterranean diet is that it is anti-inflammatory and can help maintain healthy cholesterol and blood pressure levels, as well as support good gut bacteria. A recent study even found that adherence to a Mediterranean diet may vastly improve both mental and cognitive health.
Some of the science-backed health benefits of the Mediterranean lifestyle include:
Reduced risk of heart disease. You'll eat plenty of fatty fish (including salmon!), which is rich with heart-healthy omega-3 fatty acids, on this plan, as well as other heart-healthy foods like olive oil and fiber-rich produce. According to the American Heart Association, consuming fish at least twice a week can decrease the risk of heart disease and stroke.
Reduced risk of stroke. The diet encourages healthy fats, such as olive oil, which is rich in monounsaturated fat and associated with lowering bad cholesterol (LDL), while limiting saturated fats, such as butter and margarine, which may raise LDL. And a meta-analysis of 30 studies found that those adhering to a Mediterranean Diet had a 12% lower risk of stroke.
Decreased risk of type 2 diabetes. Research shows that following the Mediterranean diet can be helpful in preventing and managing type 2 diabetes. That's because it may improve insulin sensitivity and overall gut bacteria, thanks to its emphasis on high-fiber and anti-inflammatory foods and fewer added sugars and refined grains.
Cognitive decline prevention. If your goal is to keep your brain sharper and healthier as you age, this diet can help: It emphasizes plant-based foods that are naturally rich in vitamins, minerals, antioxidants and fiber, such as vegetables, grains, nuts, seeds, legumes and fruits. According to some studies, following this type of diet may slow the progression of Alzheimer's disease and can help to reduce the risk of dementia.
Weight management. While the main goal of this eating plan is to stay healthy, it may help you slim down or maintain a steady weight. One review found that the Mediterranean diet is effective for long-term weight loss over a year in overweight or obese individuals.
Reduced risk of overall mortality. Best of all, you may live longer! A new study that followed more than 25,000 American women for up to 25 years found that those who had greater Mediterranean diet intake had up to 23% lower risk of all-cause mortality.
Mediterranean diet top food list
There are no magic ingredients or trendy superfood ideas here: As is the case with almost every legitimate healthy diet, this one emphasizes whole grains, fresh produce, lean protein and heart-healthy unsaturated fats. Add to that plenty of fatty fish (especially salmon recipes) and generous servings of legumes, nuts and seeds, and you have an easy-to-follow way to plan three filling meals a day. Don't know where to begin? Keep scrolling for our nutritionist-vetted seven-day meal plan that features triple-tested recipes from the Good Housekeeping Test Kitchen. But first, here is a list of foods to consider eating on the Mediterranean diet:
Eat mostly
Vegetables: artichokes, arugula, avocado, beets, bell peppers, broccoli, cabbage, carrots, celery, cauliflower, cucumbers, eggplant, kale, leafy greens, spinach, tomatoes, potatoes, sweet potato, turnips, zucchini
Fruits: apples, apricots, cherries, clementines, dates, figs, grapefruit, melons, nectarines, oranges, peaches, pears, pomegranates, strawberries, tangerines
Legumes, nuts and grains: almonds, barley, buckwheat, bulgur wheat, cannellini beans, chickpeas, couscous, farro, fava beans, kidney beans, lentils, navy beans, oats, orzo, pine nuts, pistachios, quinoa, walnuts
Healthy fats and vinegars: apple cider vinegar, balsamic vinegar, extra virgin olive oil, red wine vinegar
Herbs and spices: allspice, basil, bay leaves, cinnamon, cloves, coriander, crushed red pepper flakes, cumin, dill weed, garlic powder, mint, nutmeg, onion powder, oregano, parsley, rosemary, sage, smoked paprika, sumac, thyme, turmeric, za’atar
Other essentials: olives, sesame seeds, tahini
Eat in moderation
Dairy and cheese: feta, goat and sheep cheeses, Manchego, Parmigiano Reggiano, ricotta, yogurt, eggs
Seafood and meat: chicken, fish, shellfish, red meat (lean cuts)
Drink
Stay hydrated by sipping on calorie-free beverages like water, seltzer, unsweetened tea and black coffee.
Enjoy an occasional glass of dry red or white wine in moderation.
Foods to limit on the Mediterranean Diet
Nothing is strictly off-limits on this plan, but there are certain foods that are higher in saturated fat, simple carbs, and sugar that you'll want to put on the “once in a while” list rather than every day. These include:
• Red meat
• Processed meat (sausage, cold cuts, bacon)
• Processed foods (shelf-stable cookies, chips, boxed mac-and-cheese, any kind of "nugget")
• Sugary beverages and candy
• Refined grains (white rice, white bread, pasta, crackers)
• Butter (use olive oil instead)
• Alcohol other than red or white wine
Snacks to eat on the Mediterranean Diet
If you like to nosh during the day, no worries: There are plenty of tasty snacks on this plan that include plenty of fiber and healthy fats to satisfy your mid-afternoon munchies:
• Hummus with baby carrots or cucumbers
• Salsa with jicama sticks
• Crispy chickpeas
• A handful of raspberries or blueberries
• A quarter cup pistachios
• Frozen grapes
• Avocado on whole-grain crackers
What to order when you eat out
Because the Mediterranean Diet doesn't have a super-strict set of guidelines, you can have some flexibility so you don't have to stress going to a restaurant. It's easy to stay focused on this eating plan even when you go out with friends for dinner or hit the diner for brunch. Some smart ordering strategies:
• Order the seafood: Most every type of cuisine will have fish, shrimp, or scallops on the menu. Ask for it grilled, not fried.
• Pile on the veggie sides, and go for grains such as quinoa, brown rice, or farro.
• In a diner? Order a Greek salad or eggs cooked with tomatoes, peppers, spinach and other veggies.
• Skip the bread basket, or ask for whole grain bread and dip in olive oil instead of spreading on butter.
Your 7-day Mediterranean diet meal plan
The registered dietitians at the Good Housekeeping Institute Nutrition Lab have made it easy to follow the Mediterranean diet by putting together this sample 7-day meal plan that emphasizes real, whole foods and limits ultra-processed ones, which tend to be higher in sodium, saturated fat and added sugar. But this plan is just a starting point and one that you can amp up with some of the foods and snacks mentioned above to meet your individualized nutritional needs.
With these simple recipes, tried and tested in the Good Housekeeping Test Kitchen, there's no calorie-counting or restrictive portion sizes. You can fill up on tons of veggies, fruits, whole grains and beans; enjoy lean proteins such as seafood, chicken and eggs; and indulge in sweets and the occasional glass of wine.
Since a typical Mediterranean diet prioritizes the enjoyment of the dining experience, flavorful ingredients are at the forefront of these heart-healthy recipes, so you’ll never feel deprived. Here's how to get started on the Mediterranean diet, with nutritionist-approved ideas for breakfast, lunch and dinner.
Day 1
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shakshuka in a pan with toasted bread on the sidemike garten
Breakfast
Start off the day with a filling dish full of flavor: This vibrant Shakshuka recipe, a staple dish throughout the Middle East, fits into a Mediterranean diet. Serve with 2 slices of sprouted grain bread.
RELATED: Mediterranean Diet Breakfasts to Brighten Up Your Morning Routine
salmon salad tartines on a white plateMike Garten
Lunch
Tinned fish provides a convenient (and tasty!) way to incorporate more seafood into your day. Today, try canned salmon flaked and mixed with capers, lemons, and fennel. Serve on top of 100% whole grain or sourdough bread.
Get the No-Cook Salmon Salad Tartines recipe.
homemade hummus with torn pita on the sideMike Garten
Snack
If you haven't tried making hummus from scratch, you must. The DIY version is so creamy and bright, and perfect for dipping sliced cucumbers and carrots into. Or, spread 2 tablespoons onto one slice of 100% whole-grain bread or 2 whole-grain flatbread crackers, then drizzle with 1 teaspoon of olive oil and add a pinch of flaky sea salt.
mediterranean chicken bowls with couscousMIKE GARTEN
Dinner
Keep things simple with this weeknight dinner that is ready in just 30 minutes. Cherry tomatoes burst in the air fryer, creating a saucy topping for chicken breasts and couscous. (P.S. If you have extras, it makes for a great lunch one other day this week.)
Get the Mediterranean Chicken Bowls recipe.
RELATED: More Healthy Mediterranean Chicken Ideas to Serve for Dinner Tonight
Day 2
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almond buckwheat granola with yogurt and berries in a bowlMike Garten
Breakfast
A carton of Greek yogurt unlocks the door to endless meal possibilities. Top a bowl with your fruit of choice and some store-bought granola for a little extra crunch. (Feeling ambitious? Meal prep a batch of almond-buckwheat granola to keep on hand for the week.)
RELATED: These Are the Best Greek Yogurt Brands, According to Nutritionists
roasted mediterranean shrimp bowl with red onion, rice, tomatoes, olives and lemonMike Garten
Lunch
This 20-minute lunch will keep you satiated until dinner, thanks to a combo of protein-rich shrimp, hearty veggies and fiber-full chickpea-based rice.
In a rush? Reach for a Freshé canned tuna pack (which comes in flavorful varieties like Provence Niçoise and Sicilian Caponata) and pair with a piece of fruit instead.
Get the Roasted Mediterranean Shrimp Bowl recipe.
crispy chickpeas in bowlsmike garten
Snack
Pick up a bag of roasted chickpeas, like Biena Sea Salt Chickpea Snacks, to munch on. Or, make your own! Canned chickpeas get nice and crunchy in the air fryer or hot oven.
Get the Crispy Chickpeas recipe.
creamy chicken and zoodle spaghetti on a black plateMike Garten
Dinner
Yes, there's still a reason for pasta night! Combine spiralized zucchini and spaghetti to add interesting texture and an extra dose of nutrients to your meal.
Get the Creamy Chicken and Zoodle Spaghetti recipe.
Day 3
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sheet pan asparagus frittata with a side salad on a plateMike Garten
Breakfast
Today, make a meal prep-friendly egg dish that you can enjoy now and pop extras in the freezer for a future date. Enjoy with a spinach side salad and an 8-ounce latte with skim or unsweetened soy milk.
Get the Sheet Pan Asparagus Frittata recipe.
greek salad in a wrap with feta cheese crumbled on topmike garten
Lunch
Roll up all the colorful components of a Greek salad (cherry tomatoes, red onions, crumbed feta) into a whole-wheat wrap for a grab-and-go take on the classic.
Get the Greek Salad Wraps recipe.
dill dip with vegetables and crackersMike Garten
Snack
If the thought of snacking on fresh produce — blanched green beans, sliced raw radishes, carrot sticks, you name it — leaves you feeling bored, it's time to try pairing them with a creamy, herby dip. This one is made with Greek yogurt instead of sour cream or mayonnaise and packs in tons of fresh herbs and bright citrus.
Get the Dill Dip recipe.
salmon and swiss chard on a plateMIKE GARTEN
Dinner
This healthy meal couldn't be easier to make (or clean up, afterwards), thanks to your air fryer. Cook up an extra fillet of salmon to enjoy for lunch tomorrow.
Get the Air Fryer Salmon and Swiss Chard recipe.
Day 4
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oatmeal with pistachios and apricots on a blue backgroundMike Garten
Breakfast
Bring some extra excitement to your morning bowl of oatmeal by stirring in the right combo of dried fruit and nuts, plus a tahini-honey swirl.
Get the Oatmeal with Apricots and Pistachios recipe.
lemon arugula salad roasted salmonmike garten
Lunch
Serve that extra fillet of salmon from yesterday's dinner over baby arugula, along with cherry tomatoes and a drizzle of homemade Italian vinaigrette.
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roasted red pepper hummusMike Garten
Snack
Have homemade hummus left in the fridge still from day one? Enjoy with fresh crudité today. No? Consider that your excuse to whip up a fun variation on the chickpea dip.
Get the Roasted Red Pepper Hummus recipe.
five ingredient creamy kale pasta
Day 5
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nectarine bruschetta on a white platemike garten
Breakfast
Top 2 slices of grilled or toasted 100% whole-grain bread with a dollop of ricotta, fresh fruit and a drizzle of honey. Or top toast with your go-to nut butter, banana slices and a sprinkle of cinnamon.
Get the Nectarine Bruschetta recipe.
healthy chickpea salad with smashed cucumbersMIKE GARTEN
Lunch
For your midday meal, enjoy a fully-loaded salad that features canned chickpeas, crunchy cucumbers, briny feta and sweet cherry tomatoes — and can be made a day or two ahead.
Get the Chickpea Salad with Smashed Cucumbers recipe.
how to make a smoothieMike Garten
Snack
Blend up a fruity drink for a late afternoon pick-me-up. Start with the Good Housekeeping Test Kitchen's foolproof formula for successful smoothies, reaching for Mediterranean fruits like apricots, peaches, cherries and citrus.
chicken with stewed peppers and tomatoes in a skilletMike Garten
Dinner
Make our one-skillet paprika chicken and enjoy half for dinner tonight (with a glass of red wine, perhaps!).
Get the Chicken with Stewed Peppers and Tomatoes recipe.
Day 6
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spinach and goat cheese egg muffinsDanielle Occhiogrosso Daly
Spinach and Goat Cheese Egg Muffins
Whip up eggs your way! These mini egg frittatas can be loaded with your favorite vegetables, herbs and cheeses — then baked and enjoyed right away or stashed in the fridge until you're ready to reheat and eat.
Get the Spinach and Goat Cheese Egg Muffins recipe.
chicken pepper brown rice bowl crispy chickpeasmike garten
Lunch
Grain bowls offer up a wonderful way to repurpose last night's dinner into today's lunch — simply serve extra protein and vegetables on a bed of brown rice and mixed greens. Top with crispy chickpeas for some crunch.
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apple slice with almond butter and pomegranate seeds on topMike Garten
Snack
Take a midday break with open-faced apple "sandwiches" that feature a combo of fiber, protein and healthy fat.
Get the Apple Snacks with Almond Butter and Pomegranate recipe.
pork and scallion kebabs with herbed couscousmike garten
Dinner
At your favorite Greek restaurant, order sautéed or grilled shrimp or salmon with an extra order of veggies. Split an app with your table and skip the bread basket. Enjoy with a glass of wine or spirits on the rocks.
Prefer to cook at home? Fire up the grill and cook up this Pork and Scallion Kebabs with Herbed Couscous recipe.
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Day 7
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zucchini bread with butter on topMike Garten
Breakfast
The beauty of a quick bread, like zucchini or banana bread, is that each slice features a little something extra. No time to bake? Throw two slices of 100% whole grain bread in the toaster, then top with your choice of nut butter and sliced banana.
Get the Easy Zucchini Bread recipe.
roasted lamb chops with snap pea saladmike garten
Lunch
Switch up your proteins by serving up lamb for lunch — ideally piled high on a mound of fresh herbs and vegetables.
Get the Roasted Lamb Chops with Snap Pea Salad recipe.
mediterranean diet superfoods that will boost your moodQuanthem//Getty Images
Snack
Nosh on 1 ounce nuts, such as pistachios, walnuts, almonds or cashews.
roasted shrimp, tomatoes, and spinachmike garten
Dinner
Round out the week with a super-easy sheet pan dinner that is ready in just 30 minutes. Easy, right?
Get the Roasted Shrimp, Tomatoes and Spinach recipe.
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The 28-Day Mediterranean Diet
Good Housekeeping The 28-Day Mediterranean Diet
Check Price at Amazon
Looking for more? Try Good Housekeeping's 28-Day Mediterranean Diet and get 60+ recipes for delicious, nourishing meals from the Good Housekeeping Test Kitchen and the GH Institute Nutrition Lab. Our 28-day plan allows you to skip the counting and planning and get straight to the good stuff: Triple-tested, nutritionally balanced recipes, daily meal plans, shopping lists and science-backed tips.
Quick and Easy 28-Day Mediterranean Diet
Good Housekeeping Quick and Easy 28-Day Mediterranean Diet
Check Price at Amazon
If you're ready to take your Mediterranean dining to the next level, check out Good Housekeeping's Quick and Easy 28-Day Mediterranean Diet. This follow-up features an additional 28-day meal plan with brand-new 30-minute recipes. Get tons of delicious inspiration for dinners, breakfasts and everything in between.
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