Healthy Mediterranean Diet Meal Plan, Food Lists, and Recipes OLDWAYS

Explore Heritage Diets

What is the
Mediterranean Diet?

The Mediterranean Diet reﬂects a way of eating that is traditional to the countries surrounding the Mediterranean. Key elements include an abundance of vegetables and fruits, herbs, seafood, olive oil, beans, and whole grains.

Experience the Mediterranean

The buzz about the Mediterranean Diet

Scientists have studied the health benefits of the Mediterranean Diet for more than half a century. It has been named the Best Overall Diet by U.S. News & World Report since 2018.

In 2025, the Mediterranean Diet was also ranked #1 Easiest Diet to Follow and #1 Best Diet for Diabetes, High Cholesterol, Gut Health, Mental Health, Inflammation and many other health conditions.

Steps to get started

Eat lots of vegetables

Vegetables are abundant in the Mediterranean and are vitally important to the fresh tastes and delicious flavors of this diet.

Change the way you think about meat

If you eat meat, have smaller amounts. Use it as a garnish instead of a main course, or choose a smaller portion size for your main course.

Enjoy some dairy products

Fermented dairy products are common in the Mediterranean; choose plain Greek yogurt and smaller amounts of traditional, artisan cheeses.

Eat seafood twice a week

Fish such as tuna, salmon, and sardines are rich in omega-3 fatty acids, and shellﬁsh including mussels, oysters, and clams have similar beneﬁts for brain and heart health.

Eat vegetarian once a week

Build meals around beans, whole grains, and vegetables, and heighten their ﬂavors with fragrant Mediterranean herbs and spices.

Use good fats

Include sources of healthy fats in your meals, especially extra-virgin olive oil, nuts, peanuts, sunﬂower seeds, olives, and avocados.

Switch to whole grains

Whole grains like bulgur and brown rice are healthier, with more fiber, more protein, and higher levels of many essential nutrients than their refined counterparts.

For dessert, eat fresh fruit

Choose one of the many Mediterranean fruits – from fresh ﬁgs and oranges to pomegranates, grapes, and apples—and save sweets for special treats or celebrations.

Mediterranean Diet food pyramid

Wine

In moderation

Drink water

Be physically active and enjoy meals with others

Poultry, eggs, cheese, and yogurt

Eat moderate portions, daily to weekly

Fish and seafood

Eat often, at least twice a week

Fruits, vegetables, whole grains, legumes, beans, nuts, seeds, healthy oils, herbs, and spices

Base every meal on these foods

Meats and sweets

Eat less often

Other ways to get started

4-Week Meal Plan Book

Simple recipes designed to introduce you to cooking this diet

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Food Glossary

Check out our glossary to get familiar with common foods in the Mediterranean Diet

Food Glossary

Free Resources

Factsheets, handouts, PPT presentations, and more

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Culinary Travel

Travel, eat, and learn with us

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Food and flavors of the Mediterranean Diet

It’s likely that many Mediterranean foods are already among your favorites. Check out this resource to learn more about the foods and flavors that are common in the diet, and how frequently to eat them.

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RECIPES

Featured recipes

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Pyramid development and history

In 1993, Oldways created the Mediterranean Diet Pyramid–in partnership with the Harvard School of Public Health and the World Health Organization (WHO)–as a healthier alternative to the USDA’s original food pyramid.

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HEALTH STUDIES

Proven benefits in
countless studies

For more than half a century, both epidemiological and clinical studies have shown that people who eat a Mediterranean Diet have lower risks of heart disease, stroke, diabetes, and many age-related diseases.

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