Description
An easy-to-follow Mediterranean Diet guide built on tradition, community, and health. Perfect for beginners looking to eat clean, feel great, and enjoy delicious meals.
Ingredients
- Olive oil
- Fresh vegetables (spinach, zucchini, tomatoes, peppers)
- Fruits (figs, oranges, grapes, pomegranates)
- Whole grains (farro, brown rice, barley)
- Legumes (chickpeas, lentils, white beans)
- Nuts and seeds (almonds, sunflower seeds)
- Seafood (sardines, salmon, tuna)
- Lean poultry and eggs
- Dairy in moderation (yogurt, cheese)
- Herbs (oregano, basil, rosemary, mint)
- Red wine (optional)
Instructions
- Start by replacing butter with olive oil for cooking and dressings.
- Fill half your plate with vegetables at every meal.
- Swap white bread and pasta for whole grain versions.
- Include legumes like lentils or chickpeas several times a week.
- Use herbs and spices instead of salt to season food.
- Plan simple meals like grilled salmon with roasted vegetables.
- Enjoy fruit as a natural dessert or snack.
- Prepare meals ahead of time to save effort and money.
- Eat with others when possible to encourage mindful eating.
- Limit processed foods, sugary drinks, and red meat.
Notes
Consistency is key make small changes over time and enjoy the process. No need for strict rules or expensive ingredients to succeed with the Mediterranean Diet.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Healthy Eating
- Method: No Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 guide
- Calories: Varies
- Sugar: Low
- Sodium: Low
- Fat: Healthy fats
- Saturated Fat: Low
- Unsaturated Fat: High
- Trans Fat: 0g
- Carbohydrates: Moderate
- Fiber: High
- Protein: Moderate to High
- Cholesterol: Low