Mediterranean Diet Plan


What Is This Diet Plan?

This Mediterranean diet plan was started in the 1980s by two doctors who worked in the United States and traveled to the Mediterranean. People there were healthier and living longer. Back then in America, the popular diet was everything low fat.

After studying what Mediterranean people ate, they realized that they based their diet on eating whole foods. They ate things like vegetables and fish, no red meat, and chicken.

The doctors noticed that these people were also eating sweets, bread, and healthy fats. They only consumed moderate amounts of these items.

What This Plan Is Not

This plan is not restrictive. It’s as simple as being sensible and learning how to moderate your intake. The problem people are having with the Mediterranean diet plan is because we are so used to diets giving us clear instructions. Most diets tell us what we can’t eat and what we can eat. This plan doesn’t do that.

You do not have to follow an exact diet. This plan is simply a guideline for you. Too many restrictions cause you to fail time and time again. A lot of rules can cause unhealthy relationships with food.

This plan is more like, “You know what’s sensible, and you know what moderation means, use it.” We all have different ideas on what’s sensible and what’s not. When we were children, they told us that cereals with loads of sugar were good and sensible. We now know better.

Getting Started

Getting started is usually the most challenging part. Where do you start?  What foods do you need to buy? Take a deep breath, and don’t let yourself be overwhelmed. It is simple.

Go through your pantry and refrigerator and get rid of all hyper-processed food. Next, sit down and make a list of things that you need to buy. Here are just a few helpful ideas.


Cannellini beans, garbanzo beans, lentils, and yellow split peas are some of the things you might want to keep on hand.

Fruits & Veggies:

When you are just starting, buy the veggies and fruits that you know you love. As time goes on, you can try others that you believe you would like. Most recipes call for all kinds of veggies. Make sure you get fresh ones. Don’t overbuy, though. You don’t want any of it g0ing bad before you use it.

I like to0 keep a little bit of everything. This way, you ensure that you always have what you need, and the beautiful colors in your refrigerator make it more appealing.


Shrimp, scallops, clam, cod, and salmon are things you can always find, and they keep well in your freezer. There are so many dishes that you make from just these few seafood choices.


Milk, eggs, cheeses like Fresh manchego and fresh mozzarella go great with just about any meal. There are many different kinds of cheese from the Mediterranean. If you are unsure of what you like, buy different ones in small amounts until you know which ones you prefer.

Grains & Wheat:

Rice, polenta, whole-grain bread, couscous, and quinoa are other items to keep on hand. Usually, people ask here, “Can I eat bread?”

Is Bread Allowed?

White bread is allowed (not a good idea for people with diabetes, though) as long as you eat it in moderation. For thousands of years, the Mediterranean culture has eaten white bread, but they eat it, just like other high carbs foods, in moderation.

Is Pasta Allowed?

Absolutely! You can enjoy pasta on the Mediterranean diet plan. Keep in mind that with your pasta, you need to eat vegetables and healthy fats. Whole-wheat pasta is best, and to me, it has more flavor to it. Want more flavor and more protein? Add some grilled shrimp to it, or use a sauce that is olive-oil-based.

No Calorie Counting

This plan doesn’t have you counting calories or macros or anything like that. This diet is all about replacing processed foods with fresh whole foods. These foods are high in fiber, omega3, and antioxidant levels.

This particular plan does its best to stay away from red meat, baked goods, and butter.

It’s Not A Fad

Eating this way is not a “diet” or a “fad.” It’s more of a lifestyle. It teaches how to make better, sensible choices in what you eat. I don’t think you can have a glass of red wine and a salad every day and call it the Mediterranean Plan.

You need to eat and drink other things. You want a plan that you can incorporate into your everyday life. Because this plan is not a diet or restrictive, it’s so much easier to follow and make it a routine.

Foods Work Co-operatively

This plan has many benefits, including lowering your bad cholesterol and other chronic diseases such as Alzheimer’s and Parkinson’s. You get the essential fats you need, but you’re getting the good fats such as nuts, avocado oils, and any oil that has omega3 in it.

Science has proven that Omega-3 lowers triglyceride, which reduces the risk of heart attacks and improves blood vessel health. Beans, potatoes, and whole grains are complex carbs that provide energy.

Eggs, beef, and fish provide protein for lean muscles, while things like broccoli, blueberries, and apples have antioxidants that help with some types of cancers.

Herbs & Spices

Easy on the salt! Anything high in sodium is not suitable for you. Sodium causes cardiovascular disease and high blood pressure. Instead of salt, uses other herbs and spices.

Basil, parsley, garlic powder, or even add unsalted nuts to your salads. There are so many different things that you can do to add flavoring to your food without using salt.

Olive Oil:

Remember when buying olive oil, not to buy a large amount. Purchase the smaller bottles that you can use in about a week. This way, it doesn’t end up going rancid on you.


Pepper, oregano, rosemary, thyme, cumin, sage, bay leaves, cilantro, and parsley are just a few of the spices you can use to add more flavor to your food instead of using salt. Remember that fresh always tastes better.

Red Wine:

Red wine is certainly allowed on the Mediterranean plan. You might want to keep a few bottles of red wine on hand; some recipes call for it.

Full Fat Dairy

As strange as it may sound, I always chose full fat. The reason for this is that eating low-fat will leave you hungry again a lot sooner. Eating things like full-fat yogurt will keep you feeling full for much longer, which will cause you to eat less.


Although I use Keto for fast, safe weight loss, the Mediterranean Diet Plan helps me maintain.

The best way to make sure you stick to the plan you are trying is to have no restrictions, be sensible, add flavor and variety! Variety is a big key to being able to change your eating lifestyle.

The Mediterranean plan has so many different varieties of food and so many different ways to cook things. You can have a fresh meal on the table every night for a month!

The health benefits alone are enough to make you want to try this plan. But being able to eat almost anything you want in moderation makes it such an easy method to follow.

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