Mediterranean
The Mediterranean pattern is a flexible, plant‑forward way of eating—vegetables, legumes, whole grains, fruit, nuts, and extra‑virgin olive oil form the…
About Mediterranean
The Mediterranean pattern is a flexible, plant‑forward way of eating—vegetables, legumes, whole grains, fruit, nuts, and extra‑virgin olive oil form the core. Fish and seafood show up frequently; eggs, yogurt, and cheese are moderate; red meat and sweets are occasional. Meals are built from everyday ingredients, cooked simply, and shared generously.
What a typical week looks like
- Vegetables and fruit at every meal—raw, roasted, sautéed, or in salads/soups.
- Legumes (beans, lentils, chickpeas) several times/week for fiber and protein.
- Whole grains like farro, brown rice, bulgur, and whole‑grain pasta.
- Olive oil as the primary fat; nuts and seeds for texture and satisfaction.
- Fish and seafood 1–2+ times/week; poultry in moderation; red meat occasionally.
- Fermented dairy (yogurt, kefir) and cheese in small to moderate amounts.
Make it practical
- Pantry: olive oil, canned tomatoes, chickpeas, lentils, tuna/salmon, whole grains, olives, capers, herbs/spices.
- Flavor: garlic, onion, lemon, vinegar, fresh herbs, and a pinch of chili for brightness.
- Meal rhythm: half plate vegetables, a lean protein (fish/legumes/poultry), and a whole grain or hearty salad.
- Cook once, eat twice: roast a tray of vegetables, cook a grain, and make a bean dish to mix/match all week.
How it complements health goals
Mediterranean choices naturally align with Low‑Sodium and DASH principles (lots of plants, home cooking, minimal highly processed foods). For blood sugar, combine with Low‑Glycemic habits: intact grains, beans, nuts, and generous vegetables at each meal.
Quick meal ideas
- Tomato‑chickpea stew with garlic, cumin, and parsley; finish with olive oil and lemon.
- Sheet‑pan salmon with peppers, zucchini, and red onion; serve with herby farro.
- Whole‑grain pasta with cannellini beans, sautéed greens, cherry tomatoes, and olive oil.
7-Day Meal Plan
Free Shopping List (PDF)
Get a printable shopping list for a full week of mediterranean meals.
Related Collections
FAQs
- What makes a meal Mediterranean?
- Vegetables/fruit, legumes, whole grains, olive oil, nuts, and frequent fish; red meat/sweets are occasional. Simple, colorful, and plant‑forward.
- Is pasta allowed?
- Yes—prefer whole‑grain and pair with vegetables, beans, olive oil, and fish or poultry. Portions matter; let vegetables lead.
- Which oil is best?
- Extra‑virgin olive oil is a staple for cooking and dressings; use nuts/seeds and avocado for variety.
- Is this budget‑friendly?
- It can be—build around beans, grains, seasonal produce, eggs, and canned fish; use olive oil and herbs to elevate simple meals.
Recipes tagged "Mediterranean"
