There’s a reason why the Mediterranean Diet reigns supreme as one of the most popular—and effective— diets of all time. It’s an easy, evidence-based eating plan full of delicious whole foods with numerous health benefits. In fact, year after year, the Mediterranean Diet ranks number one on U.S. News & World Report Best Diets list, and once again, it slips into the first-place spot for 2024. This accessible approach to healthy eating emphasizes nutrient-rich plant-based foods (vegetables, fruits, whole grains, legumes) and heart-healthy fats. The Mediterranean Diet has been shown to support weight loss, cardiovascular health, brain power, and promote graceful aging. Numerous studies suggest that sticking to a Mediterranean Diet can lower a person’s risk of heart disease, type 2 diabetes, certain cancers, dementia, depression, and other serious health conditions. If you’re in search of a diet that’s not only easy to stick to but also budget-friendly and scientifically backed, the Mediterranean Diet might just be your perfect match. Need a starting point? Check out this 7-day meal plan to effortlessly prepare a week’s worth of deliciously nourishing meals.
What is the Mediterranean Diet?
The Mediterranean Diet is less of a diet and more of a lifestyle approach for good health and well-being. It’s all about savoring nutrient-dense, whole foods that you already love, rather than restricting food groups or counting calories. While there aren’t strict rules about what you cannot eat, the Mediterranean Diet does emphasize consuming only moderate amounts of poultry, dairy, eggs, and wine…. while placing stricter limits on red meat and sweets. The Mediterranean Diet is based on the traditional foods and eating habits of people in the countries neighboring the Mediterranean Sea.
There are actually 16 countries that border the Mediterranean Sea, and each varies in terms of the foods available, cuisine, spices and cooking methods. However, the same overall basic diet principles apply: Eating is focused primarily on plant-based foods, including vegetables, fruit, legumes, whole grains, nuts and seeds. Butter is replaced with olive oil. Fish, eggs and poultry are the animal proteins of choice. Dairy such as yogurt and cheese, is limited to a few times per week. Red meat is limited to no more than a few times a month. Meals are flavored with various herbs and spices. Food is shared and enjoyed with friends and family.
Joy’s 7-Day Mediterranean Diet Plan
This plan provides approximately 1,600 calories per day, offering individuals seeking weight loss a reference point for portion size. Note: the plan includes the option for a glass of wine, a small daily treat and unlimited non-starchy vegetables; see below. Tailor it to suit your personal weight management and wellness goals—adjust portions up or down as needed. Eat on a schedule: Have a meal or snack at least every four to five hours. Mix and match any of the meal and snack options. Repeat favorite meals/snacks as often as you’d like. Plan your menu the night before, so you’re armed with a game plan. Drink water throughout the day. Keep a reusable water bottle on hand for continuous sipping. Stick with healthier snacks when watching TV or a movie: such as light popcorn or veggies. Enjoy unlimited amounts of non-starchy vegetables (carrots, tomatoes, peppers, celery, cucumbers, etc.) at any point in the day. Be selective with treats and alcohol. Try your best to stick with small portions of sweet treats and moderate your alcohol consumption.
