The Mediterranean Eating Pattern is based on the diet of people located on the boarders of the Mediterranean Sea. This eating style has proven to provide positive results including fat loss, improved heart health, and fights depression. This is not a restrictive diet. This is a pattern of eating that emphasizes lean meat, whole grains, vegetables, fruits, and fish. Whole foods are prioritized helping digestion and feeling full.
Whole Grains
5-8 Servings per day
Vegetables
6 Servings per day
Fruit
3 Servings per day
Eggs
Up to 6 per week
Legumes
3-4 Servings per week
Dairy
2-3 Servings per day
Nuts
1 serving per day
Olive Oil
3 Tbsp per day
Fish
at least 2 servings per week
Lean Red Meat
3-4 servings per week
Chicken
2-3 Servings per week
“Extra” Foods
Wine, sweets, fried foods, fast food, processed foods, sugary drinks should be eaten no more than 3 servings per week
Because of the emphasis on fruits and vegetables, this eating pattern results in a higher level of antioxidants that reduce stress and in turn reduce neuron damage. Nutrient dense foods like fruits and veggies and olive oil are readily available in grocery stores at an affordable price. More satisfying meals can also provide higher energy levels throughout the day without crashing or resorting to calorie heavy snacking. Here are some ideas for breakfast, lunch, dinner, and a snack.
Greek Yogurt Power Bowl + Egg + Toast
1 egg (boiled or fried in 1 tsp olive oil) (egg #1 + olive oil #1)
Plain Greek yogurt (¾–1 cup) (dairy #1)
½ banana + berries (fruit #1–2)
1 tbsp chopped almonds (nuts #1)
1 slice whole grain toast (grain #1)
Chicken + Grain Bowl
Optional: 2 tbsp chickpeas (legume optional #1)
Grilled chicken breast (3–4 oz) (chicken #1)
¾ cup cooked quinoa or farro (grain #2–3)
Spinach, cucumber, tomatoes, peppers (vegetables #1–3)
1 tbsp olive oil + lemon dressing (olive oil #2)
Salmon + Veg + Whole Grain
1 tbsp olive oil (roasted veggies or drizzle) (olive oil #3)
Grilled salmon (3–4 oz) (fish #1)
½–1 cup brown rice (grain #5–6)
Broccoli, zucchini, carrots (vegetables #4–6)
Simple + Balanced
1 rice cake (grain #4)
Apple (fruit #3)
Cottage cheese (½ cup) (dairy #2)
Another idea is utilizing tinned fish and adding sardines, tuna, and salmon to leafy greens for a protein and nutrient rich salad. Check out my salad dressing recipes to compliment your mediterranean salads.
Mediterranean eating pattern is not restrictive or exclusive. This is a way to shift a pattern of eating to incorporate more nutritional foods that leave your body satisfied. Additionally, many studies have shown that a person’s mood and gut are closely aligned. Eating a variety of proteins, vegetables, and fruits have shown to lessen depression and boost energy levels.
Once you get the pattern of eating down there are countless combinations of foods to make and try to eat well and live well through this eating pattern.