Mediterranean Diet for Beginners: Everything You Need to Get Started (2024)

Different from many other trending eating patterns, the Mediterranean diet is meant to be easily customizable—and it can work with various types of cuisines and preferences. Rather than a strict meal plan, it's a way of eating that emphasizes enjoying whole foods and regular physical activity. Here, we give you a blueprint to follow the Mediterranean diet along with tips to make small, sustainable changes to what you're already eating to help it better align with your goals.

Read More: 8 Ways to Follow the Mediterranean Diet for Better Health

What Is the Mediterranean Diet?

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The Mediterranean diet is an eating pattern originated to follow the traditional way of eating in the countries surrounding the Mediterranean Sea. You don't have to live in Italy, Spain or France to benefit from the diet, however; many people are transitioning to it for the range of health benefits it provides. And more and more research is finding that foods from all over the globe (not just foods from one specific region) can confirm the same benefits when eaten in similar proportions to the Mediterranean diet.

The Mediterranean diet isn't a strict plan. Rather, it's a way of eating that emphasizes fruits, vegetables, whole grains, legumes and healthy plant-based oil. Fish is the main protein source instead of red meat, pork or poultry. And yes, it includes red wine—in moderation. Fermented dairy is consumed regularly but in moderate amounts. Eggs and poultry are occasionally consumed, but red meat and highly-processed foods are not typically eaten regularly.

The Mediterranean diet is associated with lower cholesterol, reduced risk of heart disease and stroke, lower risk of Parkinson's and Alzheimer's diseases and a longer life, to name a few. Emerging research shows it may also reduce risk of—and potentially benefit those with—depression, anxiety, type 2 diabetes and some cancers.

How to Get Started with the Mediterranean Diet

Featured Recipe: Caprese Stuffed Portobello Mushrooms

Both the Mediterranean Diet Pyramid, which was developed by Oldways, and MyPlate, from the USDA, provide a general blueprint for what food groups to include at every meal. When in doubt, follow this simple rule of fractions: Make half your plate fruits and vegetables, one-quarter of your plate whole grains and one-quarter of your plate healthy protein. The Mediterranean diet is intentionally vague about specific foods, and rather focuses on food groups to include so it can be tailored to various types of cuisine and flavor preferences. Here are some more recommendations for how to fill those portions.

Focus on Whole Foods

Highly-processed foods are not regularly consumed as part of the Mediterranean diet. If it comes in a package, check the ingredients list. When possible, try to choose foods with just whole-food ingredients like nuts, legumes or whole grains like oats and bulgur. Whole foods also include fruits, vegetables, fish and healthy plant-based oils like olive oil.

Make Vegetables the Main Part of Your Meal

Fruits and vegetables should make up the bulk of your meals. The Mediterranean diet emphasizes 7 to 10 servings of fruits and vegetables each day, but even 3 to 5 servings per day have been shown to reduce the risk of cardiovascular disease. Think of small ways you can add more vegetables to your meals, like adding spinach to your eggs, loading up your sandwich with avocado and cucumber, and having an apple with nut butter, unsweetened yogurt with frozen berries, mixed nuts or oatmeal with dried fruit for a snack instead of crackers.

Read More: 7 of the Healthiest Foods You Should Be Eating But Aren't

Eat More Fish

Fatty fish like salmon, mackerel, tuna and herring are the main protein sources in the Mediterranean diet. These fish contain high doses of omega-3 fatty acids, which help reduce inflammation and improve cholesterol levels. Plus, if you don't have access to fresh fish, canned versions of these fish are equally nutritious, quicker to prepare and last much longer in your pantry. White fish and shellfish are also good lean protein sources, but aren't quite as high in omega-3s. Other animal-based proteins, mainly lean, can also be enjoyed.

Cook with Plant-Based Oil Instead of Butter

Healthy plant-based oils like olive oil are a main fat source in the Mediterranean diet. Total fat isn't as important as the type of fat. The Mediterranean diet emphasizes eating more heart-healthy fats (poly- and monounsaturated fats) and fewer saturated and trans fats. Oils like olive oil, canola oil, avocado oil, peanut oil, sesame oil and sunflower oil are all good sources of unsaturated fat.

Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over time. Swap butter for heart-healthy fats like plant-based oils high in unsaturated fat to help lower your cholesterol and improve your heart health.

Rethink Your Dairy

Instead of adding higher-saturated-fat sources of dairy like heavy cream or cheese on top of everything, aim to eat a variety of flavorful cheeses or dairy products (especially fermented dairy products) in moderation. Choose strong-flavored cheeses like feta or Parmesan where a smaller amount can satisfy the flavor you want, and try to limit intake of highly-processed cheeses, like American.

Enjoy yogurt, too, but choose plain, fermented and Greek when possible. Skip the high-added-sugar, flavored yogurts; too much added sugar can have negative health effects over time.

Replace Refined Grains with Whole Grains

Try swapping refined grains like white bread, white rice and pasta for whole grains like corn, brown rice, quinoa, bulgur, barley and farro. Whole grains are a mainstay of the Mediterranean diet and boast a range of benefits from helping to lower cholesterol to helping stabilize blood sugars and promoting healthy weight maintenance. Whole grains are also high in B vitamins and fiber.

Beans and legumes have similar health benefits and are also a part of the Mediterranean diet.

Snack on Nuts

Don't be scared of the fat in nuts. Like plant-based oils and avocados, nuts are high in poly- and monounsaturated fats, which is the type that can benefit your heart health. They also are good sources of protein and fiber. Fat, protein and fiber are the perfect trio for staying full, keeping blood sugar stable, lowering cholesterol and reducing inflammation. To incorporate more into your day, try noshing on a quarter-cup of nuts between lunch and dinner. Walnuts have the most omega-3s, but all nuts contain healthy fats. Pair them with a fruit or vegetable if you need more to keep you full.

Skip the Added Sugar (Most of the Time)

Highly-processed dessert foods like cookies, crackers, refined flours and sugars are not regularly consumed as part of the Mediterranean diet. But this doesn't mean they're totally off-limits. Instead, enjoy smaller amounts of cookies and ice cream for special occasions. Otherwise, try eat naturally-sweet foods like fruit to help satisfy sugar cravings.

Read More: 6 Swaps to Slash Added Sugar from Your Diet

Enjoy Red Wine in Moderation

That's about 5 ounces (or one glass) per day for women and 10 ounces (or two glasses) per day for men. If you don't currently drink, these findings shouldn't be considered a reason to start drinking.

Mediterranean Diet Pantry List

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Fruits & Vegetables

Choose a variety of colors, and shop in season for optimal nutrients. Frozen and canned are also great options to make them more cost-effective and to help them last a lot longer—just make sure to check that there is minimal-to-no added sodium, added sugar or added fat.

Sample list:

• Berries
• Apples
• Bananas
• Oranges
• Pears
• Clementines
• Cherries
• Grapes
• Avocado
• Apricots
• Figs
• Dates
• Tomatoes
• Potatoes
• Artichokes
• Greens (kale, spinach, collards, arugula)
• Cabbage
• Brussels sprouts
• Beets
• Onions
• Zucchini
• Peppers
• Peas

Featured Recipe: Easy Brown Rice Pilaf with Spring Vegetables

Whole Grains

Mix and match for quick and easy sides, grain bowl bases or simple grain stir-fries.

• Whole-grain breads
• Corn
• Oats
• Brown rice
• Bulgur
• Buckwheat
• Farro
• Barley
• Couscous
• Wheat berries

Try These: High-Fiber Whole-Grain Recipes

Fish

Fish are a cornerstone of the Mediterranean diet. Aim to eat more fish than other animal protein sources. Use Seafood Watch recommendations to help determine the best choices for the environment. Canned and frozen are great options that last much longer than fresh while offering the same nutritional benefits.

• Salmon, tuna, mackerel, herring and sardines
• Other seafood as desired

Poultry

These lean meats are welcome in the Mediterranean diet, but eat them less often.

• Chicken
• Turkey

Meat

Eat these protein-rich meats intermittently, too. Combine a small portion with whole grains and vegetables for a balanced meal.

• Pork
• Beef
• Lamb (a few times per month or less)

Dairy

Dairy is welcome on the Mediterranean diet, in moderation.

• Unprocessed cheeses like feta, Brie, cotija, Swiss, halloumi, ricotta, manchego and Parmesan
• Plain yogurt and Greek yogurt

Nuts, Seeds & Legumes

Choose a variety as desired for snacks, salad toppers and more.

• Chickpeas
• Black beans
• Kidney beans
• Pinto beans
• Lentils (all types)
• Fava beans
• Walnuts
• Almonds
• Hazelnuts
• Cashews
• Pine nuts
• Sesame seeds

Herbs & Spices

Instead of relying on the salt shaker, buy a variety of these to spice up your meals. Fresh herbs are delicious but dry work too, just cut back on the amount to get a similar flavor since they are typically more potent.

• Parsley
• Cilantro
• Ginger
• Garlic
• Mint
• Thyme
• Dill
• Sage
• Rosemary
• Tarragon
• Basil
• Oregano

Other Mediterranean Diet Staples

• Plant-based oils like olive oil, canola oil, avocado oil, peanut oil or sesame oil
• Eggs
• Red wine