What to Eat on a Mediterranean Diet


Apples, pears, bananas, figs, dates, berries, melons, etc. 


Spinach, kale, Brussels sprouts, zucchini, cucumbers, tomatoes, asparagus, eggplant, broccoli, etc.

Root vegetables

Sweet potatoes, potatoes, beets, onions, garlic, turnips, carrots, etc.

Whole grains

Oats, quinoa, whole wheat, brown rice, buckwheat, barley, or rye.

Healthy fats

Olives, olive oil, and avocados.


Beans of all kinds (black beans, white beans, kidney beans, etc.), chickpeas, peas, and lentils.

Nuts and seeds

Pistachios, almonds, walnuts, hazelnuts, sesame seeds, flax seeds, etc.

Fish and shellfish

Salmon, tuna, shrimp, mackerel, herring, cod, clams, sardines, white fish, mussels, etc. 

Herbs and spices

Garlic, cilantro, cumin, basil, mint, cinnamon, oregano, rosemary, sage, nutmeg, bay leaf, dill, turmeric, pepper, etc.

Coffee and tea

Should remain unsweetened or lightly sweetened Some foods are not eliminated but are encouraged to be consumed in moderation.


Fermented dairy is preferred, such as yogurt or kefir. Cheese can also be consumed in moderation, while milk, butter, and cream are rarely eaten.

Red wine

In moderation—no more than one 5-ounce glass per day. Red meat: Beef, pork, and lamb should be very limited and eaten rarely.

Easy Mediterranean Diet Meal Plan for Beginners