The Mediterranean diet has become widely popular due to it being known as perhaps the world’s healthiest diet. It mostly consists of eating fruits, whole grains, legumes, fish, and lean protein. The idea is to avoid processed foods, and focus on a whole food eating plan.
Essentially, it’s a great way to live an overall healthier lifestyle. My favorite thing about this diet is that it isn’t super restrictive. There are so many things that you can eat that actually taste good.
Common Mediterranean foods and examples include:
- Fresh Vegetables – (ex. artichokes, bell peppers, onions, tomatoes, carrots, and cabbage)
- Fresh Fruits – (ex. berries, avocados, apricots, lemons, figs, dates, bananas, pomegranate, and oranges)
- Herbs & Spices – (ex. basil, thyme, tarragon, cumin, mint, and parsley)
- Healthy Oils & Fats – (ex. extra-virgin olive oil, grape seed oil, and avocado oil)
- Seafood & Poultry – lean proteins in moderation
- Dairy & Eggs – (ex. low-fat milk and greek yogurt)
- Nuts & Seeds – (ex. flax, almonds, cashews, peanuts, and pumpkin seeds)
- Whole Grains – (ex. couscous, polenta, and quinoa)
- Beans & Legumes – (ex. black beans, chickpeas, hummus, and pinto beans)
Foods that you should avoid on the Mediterranean diet include:
- Butter and other trans fats
- Full-fat dairy products
- Red meat – allowed in moderation
- Highly processed foods and meats like bacon and sausage
- Refined oils like vegetable oil
- Added Sugars
The Meditteranean recipes on this list all fall under these guidelines, and are so good you won’t feel like your missing out on anything! I’ve broken these recipes down by breakfast, lunch, and dinner to help you get started with a solid Mediterranean diet meal plan. Click on the links highlighted in pink for full recipes.
Mediterranean Breakfast Recipes
Mediterranean Lunch Recipes
Mediterranean Dinner Recipes
Don’t forget to pin these Mediterranean recipes for later!