Meal Planning For The Mediterranean Diet: A Beginner's Guide

The Mediterranean diet is a heart-healthy, well-balanced way of eating that prioritises vegetables, fruits, whole grains, legumes, lean proteins (particularly from fish), and good fats from things like extra virgin olive oil and nuts. To meal plan for the Mediterranean diet, you should focus on fresh vegetables, herbs, grains, legumes, and nuts, with some lean proteins including fish and poultry. When eating out, opt for seafood, grilled not fried, and pile on the veggie sides.

Eating more vegetables, grains, legumes, and nuts

The Mediterranean diet is a heart-healthy, well-balanced way of eating that prioritises vegetables, fruits, whole grains, legumes, lean proteins (particularly from fish), and good fats from things like extra virgin olive oil and nuts.

When it comes to eating more vegetables, grains, legumes, and nuts, the Mediterranean diet is a great way to incorporate these foods into your meals. Vegetables are abundant in the Mediterranean and are key to the fresh tastes and delicious flavours of this diet. Focus on eating more fresh vegetables, herbs, grains, legumes, and nuts, with some lean proteins including fish and poultry. Build your meals around beans, whole grains, and vegetables, and heighten their flavours with fragrant Mediterranean herbs and spices.

When eating out, there are a few smart ordering strategies you can use to stick to the Mediterranean diet. Order seafood, which is usually available on most menus, and ask for it to be grilled rather than fried. Pile on the veggie sides and go for grains such as quinoa, brown rice, or farro. If you're in a diner, order a Greek salad or eggs cooked with tomatoes, peppers, spinach, and other veggies. Instead of the bread basket, ask for whole grain bread and dip it in olive oil instead of butter.

At home, you can plan your meals around these food groups. For breakfast, try Mediterranean savoury breakfast bowls with eggs, hummus, and veggies. For other meals, use recipes that focus on vegetables, grains, legumes, and nuts, with some lean protein. There are hundreds of Mediterranean recipes available online that can help you get started.

Eating less meat and dairy

The Mediterranean diet is a heart-healthy, well-balanced way of eating that prioritises vegetables, fruits, whole grains, legumes, lean proteins (particularly from fish), and good fats from things like extra virgin olive oil and nuts.

When it comes to meat and dairy, the Mediterranean diet recommends eating less of these foods. If you do eat meat, it is best to have smaller amounts and use it as a garnish or side dish rather than the main course. For example, you could have a small portion of grilled chicken or lamb with a large salad or vegetable dish. Similarly, with dairy, it is best to choose fermented dairy products such as plain Greek yoghurt and smaller amounts of traditional, artisan cheeses. This is because these foods are rich in omega-3 fatty acids, which are beneficial for brain and heart health.

When planning your meals, focus on plant-based sources of protein such as beans, lentils, and chickpeas. These foods are not only nutritious but also versatile and can be used in a variety of dishes. For example, you could make a chickpea curry, a lentil salad, or a bean burger.

When eating out, there are still ways to stick to the Mediterranean diet and eat less meat and dairy. Most restaurants will have seafood options, so you can order fish, shrimp, or scallops, and ask for them to be grilled rather than fried. You can also order extra vegetable sides and choose grains such as quinoa, brown rice, or farro. If you are in a diner, you could order a Greek salad or eggs cooked with vegetables.

Finally, when it comes to snacks, there are plenty of Mediterranean-diet-friendly options that do not include meat or dairy. For example, you could have hummus with vegetable sticks, nuts and seeds, or fresh fruit with nut butter.

Choosing fish and seafood

When choosing fish and seafood for a Mediterranean diet, it's important to focus on lean proteins. Fish such as tuna, salmon, and sardines are rich in omega-3 fatty acids, which are great for brain and heart health. Shellfish including mussels, oysters, and clams have similar benefits.

When eating out, most menus will have fish, shrimp, or scallops on offer. It's best to ask for these grilled, not fried, and to accompany them with plenty of vegetables and grains such as quinoa, brown rice, or farro.

The Mediterranean diet is a heart-healthy, well-balanced way of eating that prioritises vegetables, fruits, whole grains, legumes, lean proteins, and good fats from things like extra virgin olive oil and nuts. It's a great way to infuse your mealtime with loads of flavour while making sustainable food choices.

Using herbs and spices

The Mediterranean diet is a heart-healthy, well-balanced way of eating that prioritises vegetables, fruits, whole grains, legumes, lean proteins (particularly from fish), and good fats from things like extra virgin olive oil and nuts.

When it comes to using herbs and spices, the Mediterranean diet is all about heightening the flavours of your meals. Fragrant herbs and spices are used to enhance the flavours of beans, whole grains, and vegetables, which form the basis of the diet.

Herbs commonly used in the Mediterranean diet include basil, oregano, rosemary, thyme, and parsley. These herbs can be used fresh or dried, and are often added to dishes like pasta sauces, salads, and soups. Spices like cumin, paprika, and turmeric are also used to add depth of flavour to dishes.

When planning your meals, consider using herbs and spices to elevate the flavours of your dishes. For example, you could add fresh basil and oregano to a tomato-based pasta sauce, or sprinkle cumin and paprika on roasted vegetables. You can also use herbs and spices to make your own salad dressings or marinades for grilled meats or fish.

In addition to their flavour-enhancing properties, herbs and spices also offer various health benefits. For example, basil is known for its anti-inflammatory properties, while turmeric is often used for its antioxidant and anti-inflammatory effects. By incorporating a variety of herbs and spices into your Mediterranean diet meal plan, you can not only make your meals more delicious but also boost their nutritional value.

Ordering smartly when eating out

When eating out, it's still easy to stay focused on the Mediterranean diet. Here are some smart ordering strategies:

Order seafood, which is rich in omega-3 fatty acids and good for brain and heart health. Most restaurants will have fish, shrimp, or scallops on the menu. Ask for it grilled, not fried, and pile on the veggie sides. Go for grains such as quinoa, brown rice, or farro. If you're in a diner, order a Greek salad or eggs cooked with tomatoes, peppers, spinach and other veggies.

If you eat meat, have smaller amounts. Use it as a garnish instead of a main course, or choose a smaller portion size for your main course. Ask for whole grain bread and dip it in olive oil instead of slathering on the butter.

Fermented dairy products are common in the Mediterranean, so choose plain Greek yoghurt and smaller amounts of traditional, artisan cheeses.

Build meals around beans, whole grains, and vegetables, and heighten their flavours with fragrant Mediterranean herbs and spices.

Frequently asked questions