Let us inspire you to whip up amazing, healthy meals. Discover grocery lists, recipes, menus, cooking tips, and more. We have resources for everyone from novices to experts.


Search or browse the Oldways recipes database for recipes for appetizers, soups, salads, snacks, entrees, and desserts.
►Learn More

Fresh Fridays

Our bi-weekly Fresh Fridays e-newletter comes packed with cooking tips, meal ideas, and recipes. Read issues in our archive on the website and subscribe to receive future issues of Fresh Fridays by mail.
►Learn More

12 Great Ways to Use…

Our collection of one-page resources is designed to help cooks of all abilities discover new and easy ways to use popular Mediterranean Diet ingredients.
►Learn More

Mediterranean Diet Menus

►Buy a copy of The Oldways 4-Week Mediterranean Diet Menu Plan
The menus and recipes in The Oldways 4-Week Mediterranean Diet Menu Plan are designed to take you on a 28-day journey through many of the delicious and satisfying tastes of the Mediterranean Diet.

►Download a 7-Day Spring/Summer Mediterranean Menu Plan (PDF)

►Download a 7-Day Autumn/Winter Mediterranean Menu Plan (PDF)

►Download a Winter Holidays Mediterranean Menu Plan (PDF)

Grocery Lists

►Download shopping lists for each meal in The Oldways 4-Week Mediterranean Diet Menu Plan (PDF)

►Download a grocery list for stocking your pantry with Mediterranean Diet staples (PDF)

Mediterranean Packaging Symbols

To help people find Mediterranean foods and to help our MFA members designate their qualifying products as belonging to the Mediterranean Diet, Oldways has created two symbols for use on food packaging.
►Learn More

Mediterranean Foods Alliance Pantry

Navigating the grocery aisles can be downright overwhelming. To help you quickly and easily identify Mediterranean products in your local store, we’ve listed links to MFA member product pages on our MFA Pantry page.
►Learn More

Mediterranean Foods Alliance Member Resources

Member companies of the Mediterranean Foods Alliance often create educational resources for consumers and healthcare professionals. Learn how to choose different foods, discover nutrition information, and find recipes and cooking tips related to our members’ products.
►Learn More

Tips for Families

The Mediterranean Diet is all about delicious foods, flavors, textures and colors, with something for everyone – even finicky eaters! Keep these tips in mind as you shop for your family.
►Learn More

Tips for Men

The Mediterranean Diet offers some great ways for men of all ages to live longer, healthier lives.
►Learn More

Tips for Women

The Mediterranean Diet isn’t just one more fad to follow. It’s a healthy way of eating that can help everyone live a longer life and lower the risk of disease.
►Learn More

Tips for Seniors

The Mediterranean Diet helps seniors enjoy increased mental acuteness and higher energy levels, plus it aids in resisting disease and improves the immune system.
►Learn More