What is the Mediterranean Diet? Benefits + Recipes | Elizabeth Rider

If you’ve been digging around online to find a diet plan that works for you, it’s possible that you came across the Mediterranean Diet.

More of an “eating pattern” than a true “diet,” Mediterranean eating consistently ranks as one of the healthiest diets across the globe; it also happens to be my personal favorite way to describe healthy eating. And is actually backed up by quite a bit of research!

What makes the Mediterranean diet so appealing to many is that it can help deliver tons of health benefits and the foods that fall under the Mediterranean umbrella can make for some truly exquisite meals.

Unlike restrictive diet plans that focus more on what you can’t eat, the Mediterranean approach celebrates the idea of abundance: colorful vegetables, heart-healthy fats, plenty of fragrant herbs – and the best part? It’s a meal meant to be shared and celebrated with friends and family.

To inspire you on your Mediterranean diet journey, I’ve put together a quick guide to the Mediterranean diet – what it is, what constitutes “Mediterranean ingredients”, and plenty of great food and recipe ideas to get you started.

What is the Mediterranean Diet?

So, what exactly is the Mediterranean diet – and is it actually a “diet”?

The Mediterranean diet isn’t really a structured “diet” in the typical sense. It’s more a pattern of eating based on the traditional foods and lifestyle of countries bordering the Mediterranean Sea (Think Greece, Italy, and Spain, particularly in the 1950s and 1960s)

Within the Mediterranean diet, you’ll often find:

• Plant foods as the foundation (vegetables, fruits, whole grains, legumes, nuts, and seeds)
• Olive oil used as the primary source of added fat
• Moderate amounts of fish, seafood, and dairy
• Small portions of poultry, eggs, and red meat
• Very minimal processed foods or added sugars
• See the long list of Mediterranean Foods here

I like to tell people to think of the Mediterranean diet as more of a lifestyle that goes beyond just eating. It also includes combining fresh eating with regular physical activity, sharing your meals with friends and family, and enjoying food rather than feeling guilty or obsessing over restrictions.

Think quality over quantity and savoring each bite rather than mindlessly consuming because you’re busy.

The Mediterranean approach is more about proportions. You’ll focus on filling most of your plate with plant foods, using olive oil generously, and eating fish and seafood regularly. Meat comes in more as a garnish than a main character on your plate.

Why is the Mediterranean Diet So Popular?

While it comes and goes in popularity, the Mediterranean diet has actually been around for quite some time, and there’s several compelling reasons as to why:

It’s Backed By Nutrition Science

We can trace much of the Mediterranean diet’s popularity back to the Seven Countries Study in the 1960s – a landmark research study that connected Mediterranean eating patterns to better heart health. It’s since been shown to reduce the risk of heart disease, stroke, certain cancers, diabetes, and even cognitive decline!

It’s Tasty

Why eat Mediterranean? Because it’s delicious and satisfying. Who wouldn’t enjoy a diet rich in olive oil, fresh herbs and produce, and the occasional glass of red wine? This eating style never feels like sacrifice because it’s so rich in a variety of delicious options.

It’s Flexible For Anyone

Best of all, you don’t have to live in Greece or Italy to follow Mediterranean principles. (Though, if you can visit and get the authentic experience, why not?)

It easily adapts to different budgets and personal preferences. There’s room for cultural foods, family traditions, and individual tastes while not giving up the health-promoting principles.

It Champions Environmentally-Concious Eating

One of my favorite aspects of the Mediterranean diet is that it aligns perfectly with what we now know about sustainable, environmentally-conscious eating. The emphasis on plant foods with smaller amounts of animal products matches recommendations for both personal and planetary health.

12 Easy Mediterranean Diet Recipes to Try

Now for the fun part – putting Mediterranean principles into practice with some delicious meals! Here are 12 simple, flavorful ideas & recipes to get you started:

Kale & Quinoa Veggie Soup Recipe

Veggie soup is so great because it’s so flexible. One of the things I love teaching my clients the most is how to incorporate kale, quinoa, and other superfoods into familiar favorites. That’s exactly what I do in this Kale and Quinoa Veggie Soup recipe. Using new ingredients can be daunting, but after a few

Spring Veggie Frittata with Asparagus & Leeks

Learn how to make a delicious veggie frittata with this easy flexible recipe. Packed with spring vegetables like leek, asparagus, and fresh herbs, it’s a healthy and flavorful meal! As written, this serves 3-4 people made in a 10-inch skillet. Double the ingredients and use a 12-inch skillet to serve 6-8 people.

Spring Spinach & Asparagus Salad

This delicious Spinach & Asparagus Salad is incredibly simple to prepare. Sauté asparagus pieces until the edges are golden, then toss them with spinach, almonds, Parmesan, lemon juice and olive oil. It’s perfect for a quick lunch or a healthy side dish at dinner. Top with roasted chicken or salmon to make turn it into a main dish you’ll love. This recipe makes 4 large or 8 side servings. Scale as needed.

Mediterranean Diet Foods List

Looking for a list of foods in the Mediterranean diet? I’ve got you covered! I like to think of this way of eating as Mediterranean-Style as opposed to a “diet” because the list of foods on the Mediterranean diet are abundant and the meals are flexible. The Mediterranean diet style of eating is a traditional

Easy, Healthy Minestrone Soup Recipe

Minestrone soup has a timeless flavor that never goes out of style—it’s a recipe that everyone should know how to make! It’s not only affordable and packed with nutrition, but it’s also almost foolproof. And on top of all that, it feels like a warm hug, especially on a chilly fall day. The other day,

Easy Baked Lemon Garlic Salmon Recipe

This easy baked lemon garlic salmon recipe is melt-in-your-mouth delicious and requires just a few ingredients. Get ready to fall in love with your new favorite weeknight dinner!

Fresh Basil Pesto

Fresh basil pesto is a classic dish that never disappoints. We love it in the summertime and use it on chicken, fish, veggies and as wonderful spread on good-quality bread.

Roasted Carrots with Carrot Top Pistachio Pesto

These roasted carrots with carrot top pesto is one of my all-time favorite side dishes. The serving size can vary depending on your needs. I usually plan on 2 medium carrots per person (we slice them length-wise), or 1 carrot per person if there are many side dishes. Use more if using small carrots.

Easy Rainbow Fruit Salad Recipe

This easy fruit salad recipe is quick to make and full of nutrients and flavor. Plus, it’s beautiful! If you love it, please leave a star rating in the comments for other readers in our community.

Classic Pesto Spaghetti

Classic Pesto Spaghetti is a simple, classic, and delicious meal that’s great for lunch, dinner, or meal prep. Made with fresh basil, Parmesan, garlic, lemon and nuts, it’s the perfect choice for an easy, flavorful meal. This recipe makes 4 large or 8 small servings.

Summer Chicken Salad with Lemon Tahini Dressing

Enjoy this easy summer chicken salad recipe with 30 grams of protein per serving. It’s perfect for a healthy lunch or dinner any day of the week.

Lemon Olive Oil Cake (Gluten-Free)

This Gluten-Free Lemon Olive Oil Cake is light, bright, and effortlessly elegant. Made with Greek yogurt, fresh lemon, and heart-healthy olive oil, it’s tender, citrusy, and perfect for any occasion. Serve with a dusting of powdered sugar or fresh berries.

Easy Salmon Recipe (30 Minutes)

This easy salmon recipe is my all-time favorite. I make it often as a weeknight meal and even use it to entertain guests. It bakes in the oven in just about 10 minutes, so plan on about 20 minutes total to make it. Thicker cuts may take longer; the time in the oven will depend on the thickness of your salmon. Ask the fish counter to cut larger pieces into individual pieces as individual (4-to-8-ounce) pieces will cook faster. Use 1 teaspoon of each sauce ingredient per piece of fish you have. If you love this recipe, please leave a star rating in the comments to help other readers in our community.

Mediterranean Chickpea Salad (in 15 Minutes!)

This Mediterranean Chickpea Salad recipe makes 4 large (meal size) servings or 8 small (side dish) servings. We love to make it at the beginning of the week and eat it for lunch all week long. If you love it, please leave a star rating in the comments below to help other readers in our community (thank you!).

Mediterranean-Style Cucumber Salad

This easy cucumber salad comes together quickly and makes a great snack or side for just about any meal. 

19 Blue Zone Recipes For Health & Longevity

I love finding simple ways to make healthier choices in everyday life, and these Blue Zones recipes check all of the boxes. Plus, if these choices help us live to be 100 years old, that sounds pretty great to me! Blue Zones are areas around the world where people tend to live the longest. They

Is the Mediterranean Diet Expensive?

A common misconception about the Mediterranean diet is that you’ll be spending quite a bit on the ingredients – particularly when it comes to fresh produce and seafood. While some of the more specialty ingredients can be pricey, the diet can absolutely be budget-friendly!

• Focus on Seasonal Produce: Try to stick to in-season fruits and vegetables, which are often more affordable and flavorful. Shop at farmers’ markets or look for seasonal sales at your local grocery store.
• Embrace the Legumes: Beans, lentils, and chickpeas are some of the most economical sources of protein out there. Whether dried or canned, they bring tons of nutritional value for pennies per serving.
• Buy Frozen Fish: Frozen seafood can often be less expensive than fresh, and it still retains nutritional benefits. Look for simple frozen fish fillets without breading or sauces.
• Use Canned Options: When in doubt, go canned! Canned tuna, sardines, and salmon count toward the Mediterranean seafood serving and may be less than fresh fish.
• Start a Small Herb Garden: Here’s a fun way to throw in some herbs! Add a few pots on a windowsill and start growing your own fresh herb supply

Remember that by reducing consumption of processed foods, sweets, and red meat (which can add up quickly) you may find that your grocery bill stays stable – or even decreases over time.

Bring The Mediterranean To Your Kitchen (Without The Plane Ticket!)

The Mediterranean diet is a great eating style to explore, and I love that it shows how healthy eating doesn’t have to be restrictive, bland, or complicated.

As you start to shift toward more plant foods, healthy fats, and mindful eating, you’ll quickly start to notice the incredible benefits of Mediterranean living, no matter where you call home. 

So, give some of my favorite Mediterranean diet recipes a try – and let me know how it goes!

I’d love to hear how you incorporate Mediterranean principles into your meals! Share your favorite Mediterranean-inspired recipes or tips in the comments below.

Want More Mediterranean-Inspired Recipes?

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If you enjoyed this guide, you might also like my Blue Zones Recipes collection, 45 Ideas for Meal Prep, or Cheap Healthy Meals post. All three are packed with practical tips for establishing healthy, sustainable eating habits.

Here’s to eating well and living well!