What to Eat on a Mediterranean Diet: A Simple Beginner’s Guide

The Mediterranean diet is one of the most popular eating patterns in the world – and for good reason. Instead of focusing on strict rules, calorie counting or eliminating entire food groups, it encourages a wide variety of whole, minimally processed foods.

Think colorful vegetables, fresh fruit, whole grains, beans, olive oil, nuts, fish and simple meals made with everyday ingredients.

If you're wondering what to eat on a Mediterranean diet, this guide breaks down the foods to choose most often, foods to enjoy in moderation and simple ways to build Mediterranean-style meals.

What Is the Mediterranean Diet?

The Mediterranean diet is inspired by traditional eating patterns found in countries surrounding the Mediterranean Sea, particularly places such as Greece, Italy and Spain.

There isn't one single Mediterranean diet or rigid set of rules. Instead, the eating pattern generally emphasizes:

• Vegetables and fruits

• Whole grains

• Beans, lentils and other legumes

• Nuts and seeds

• Extra virgin olive oil

• Fish and seafood

• Herbs and spices

• Moderate amounts of dairy, eggs and poultry

• Smaller amounts of red and processed meat

• Fewer highly processed foods and foods high in added sugar

One of the biggest advantages of the Mediterranean diet is its flexibility. You don't need special ingredients or complicated recipes to follow it.

What to Eat on a Mediterranean Diet

Vegetables

Vegetables are a major part of Mediterranean-style eating. Try to include different colors and varieties throughout the week.

Good choices include:

• Tomatoes

• Bell peppers

• Broccoli

• Spinach

• Kale

• Zucchini

• Eggplant

• Carrots

• Cucumber

• Onions

• Garlic

• Artichokes

• Leafy greens

Fresh, frozen and even canned vegetables can all be useful options.

Fruits

Fruit makes an easy snack, breakfast addition or naturally sweet dessert.

Try:

• Berries

• Apples

• Oranges

• Grapes

• Pears

• Peaches

• Melon

• Pomegranate

• Figs

• Lemons and other citrus fruits

Choosing whole fruit most often also provides fiber along with vitamins and minerals.

Want a done-for-you-plan? Try our 7 Day Mediterranean Meal Plan with delicious and nutritious step-by-step recipes.

Whole Grains

Whole grains provide carbohydrates, fiber and important nutrients.

Mediterranean-friendly choices include:

• Oats

• Brown rice

• Barley

• Bulgur

• Farro

• Quinoa

• Whole-grain bread

• Whole-wheat pasta

• Whole-grain couscous

You don't need to avoid bread, pasta or carbohydrates to follow a Mediterranean diet. The emphasis is simply on choosing whole or minimally processed sources more often.

Beans and Legumes

Beans and legumes are an important source of plant-based protein and fiber.

Try adding:

• Chickpeas

• Lentils

• Black beans

• White beans

• Kidney beans

• Cannellini beans

• Split peas

They work well in soups, salads, grain bowls, stews and simple vegetable dishes.

Fish and Seafood

Fish is one of the foods most strongly associated with Mediterranean-style eating.

Popular options include:

• Salmon

• Sardines

• Mackerel

• Tuna

• Trout

• Cod

• Shrimp

• Mussels

Fatty fish such as salmon, sardines and mackerel are particularly valuable sources of omega-3 fatty acids.

Healthy Fats

Rather than avoiding fat, the Mediterranean diet emphasizes unsaturated fat sources.

Extra virgin olive oil is one of the staples of Mediterranean eating and can be used in salad dressings, cooking and drizzled over vegetables.

Other options include:

• Avocado

• Olives

• Almonds

• Walnuts

• Pistachios

• Seeds

• Tahini

Dairy and Eggs

Dairy products and eggs can also be included in a Mediterranean diet.

Common choices include:

• Greek yogurt

• Natural yogurt

• Feta

• Other cheeses

• Eggs

• Milk

Rather than making dairy the center of every meal, it is generally eaten alongside plenty of plant foods.

Herbs and Spices

Mediterranean-style cooking makes generous use of herbs, spices and other flavorful ingredients.

Try:

• Basil

• Oregano

• Rosemary

• Thyme

• Parsley

• Mint

• Garlic

• Paprika

• Cumin

• Lemon

These ingredients can add plenty of flavor without relying heavily on salt, sugar or rich sauces.

Foods to Eat Less Often

Following a Mediterranean diet doesn't mean certain foods can never be eaten.

Instead, the idea is to eat some foods less frequently while making whole foods the foundation of your everyday diet.

Foods to limit include:

• Processed meats

• Large amounts of red meat

• Sugary drinks

• Candy and sweets

• Refined baked goods

• Highly processed snack foods

• Foods high in added sugar

• Foods high in saturated fat

It's the overall eating pattern that matters – not whether every single meal is perfect.

What Does a Mediterranean Diet Meal Look Like?

Mediterranean meals can be surprisingly simple.

Here are a few examples:

Breakfast:
Greek yogurt with berries, walnuts and oats

Lunch:
Whole-grain pita with hummus, cucumber, tomato, greens and feta

Dinner:
Baked salmon with roasted vegetables, brown rice and a lemon-olive oil dressing

Snack:
Apple with a handful of almonds

Another easy way to build a meal is to start with plenty of vegetables, add a whole grain or legume, include a source of protein and finish with a healthy fat such as olive oil, nuts or seeds.

Mediterranean Diet vs. Anti-Inflammatory Diet: What's the Difference?

The Mediterranean diet and an anti-inflammatory diet have a lot in common, which is why the two terms are sometimes used almost interchangeably.

Both eating patterns emphasize foods such as:

• Vegetables and fruits

• Whole grains

• Beans and legumes

• Nuts and seeds

• Olive oil

• Fish

• Minimally processed foods

The main difference is the focus behind the eating pattern.

The Mediterranean diet is based primarily on traditional dietary patterns from Mediterranean regions. An anti-inflammatory eating pattern, on the other hand, is centered more specifically around choosing foods associated with supporting a healthy inflammatory response and reducing foods commonly eaten in dietary patterns associated with chronic inflammation.

An anti-inflammatory approach may therefore place additional emphasis on foods such as berries, leafy greens, fatty fish, extra virgin olive oil, nuts, herbs and spices, while paying particular attention to highly processed foods, refined carbohydrates and excessive added sugar.

In practice, however, there is considerable overlap.

In fact, a well-balanced Mediterranean-style diet can naturally be a very anti-inflammatory way of eating.

Want to make anti-inflammatory meal planning easier? Our printable Anti-Inflammatory Meal Plan gives you ready-to-use meal inspiration so you don't have to figure out what to eat every day.

A Simple Mediterranean Diet Grocery List

If you're just getting started, you don't need to completely overhaul your kitchen.

Start with a few staples:

Produce: tomatoes, spinach, peppers, broccoli, onions, berries, apples and citrus fruits

Protein: salmon, tuna, eggs, chicken, Greek yogurt, chickpeas and lentils

Whole grains: oats, brown rice, quinoa and whole-grain bread

Healthy fats: extra virgin olive oil, walnuts, almonds, olives and avocado

Flavor: garlic, lemon, oregano, basil, parsley and other herbs and spices

With these basic ingredients, you can create dozens of different Mediterranean-style meals.

We have made it even easier. Simply download our Mediterranean Diet Grocery List here. 

Tips for Starting a Mediterranean Diet

You don't have to change everything at once.

Start with a few simple swaps:

• Use olive oil as your primary cooking and dressing fat

• Add an extra serving of vegetables to lunch or dinner

• Eat beans or lentils more often

• Choose whole grains instead of refined grains when practical

• Include fish regularly

• Snack on fruit, yogurt or nuts

• Flavor meals with herbs, spices, garlic and lemon

• Reduce highly processed foods rather than trying to eliminate everything overnight

Small changes that you can maintain are much more useful than following a restrictive diet for a few days.

Conclusion

The Mediterranean diet is less about following strict rules and more about building an overall pattern of nutritious, minimally processed foods.

Fill your meals with plenty of vegetables and fruits, whole grains, legumes, nuts, olive oil and fish, while enjoying dairy, eggs and poultry in moderate amounts and eating highly processed foods and red meat less often.

Most importantly, keep it practical.

A bowl of Greek yogurt and berries, a chickpea salad with olive oil or salmon with roasted vegetables can all fit into Mediterranean-style eating.

You don't need complicated recipes or expensive specialty ingredients – just a few simple foods and an eating pattern you can actually maintain.

Check out or full Mediterranean Diet Collection here.