Mediterranean Diet
Researchers laud the eating approach for its straightforward rules and focus on whole foods. Here’s how to get started.
By
Jessica Migala and Leslie Barrie
by
Kelly Kennedy, RDN, LDN
A Mediterranean diet is rich in plant-based foods like fruits, veggies, beans, and seeds.
If you want to get on board with a diet that tastes good and has bona fide health benefits, then you’ve found your match in the Mediterranean diet.
Not only did U.S. News and World Report rank it as the best diet overall in 2023 for being sensible and encouraging good-for-you foods without restriction, it’s a traditional diet that’s been around for centuries — and it’s delicious, too. “We can all learn lessons about health and longevity from the Mediterranean diet approach because it’s about taking the time to prepare and savor the flavors of whole, real foods, as well as enjoying the company of others in a peaceful, stress-free environment,” says Victoria Shanta Retelny, RDN, of Chicago, the author of the Total Body Diet for Dummies and host of Nourishing Notes podcast. “It’s about slowing down and enjoying the natural rhythms of life, too.”
The Mediterranean diet is an approach that people in many countries around the Mediterranean Sea have followed for centuries. Of the original blue zones — home to the greatest percentage of people who live to 100 — two are located in the Mediterranean — Sardinia, Italy, and Ikaria, Greece.
The Mediterranean diet is a mostly plant-based eating style that emphasizes pulses like beans and lentils, vegetables (particularly dark leafy greens), fruits, nuts, seeds, and olive oil, along with fish and a little meat and dairy, explains Elena Paravantes-Hargitt, RD, a nutritionist in Greece who specializes in the Mediterranean diet and is the founder of OliveTomatoand the author of The Mediterranean Diet Cookbook for Beginners. “Research shows that it’s not only a heart-healthy diet and associated with longevity, but it’s protective from certain cancers, as well as cognitive disorders like Alzheimer’s disease,” she says. One study found that a Mediterranean diet may help protect against memory decline and atrophy in the brain. The foods incorporated into the eating plan are rich in anti-inflammatory substances, which play a role in decreasing your risk of disease, she adds.
Other research found that men who were diagnosed with prostate cancer and somewhat closely followed the principles of the Mediterranean diet had a slower progression of the disease than men who didn’t closely follow the diet.
But it can be tough to start eating this way — especially if you don’t consider yourself a wiz in the kitchen. Luckily, probably the hardest thing you’ll have to do is soak beans in water overnight.
Here are 11 beginner Mediterranean diet recipes to add to your repertoire.
8 Scientific Health Benefits of the Mediterranean Diet
The Mediterranean diet has a host of benefits including weight loss, heart, and brain health.
Next up video playing in 10 seconds
272
Mediterranean Grain Bowls With Lentils and Chickpeas
Beans and lentils may not be in your usual grocery rotation, but on the Mediterranean diet, these nutrient-rich plant-based foods should be go-to foods. This recipe can help you ease into eating them! This hearty dish features a base of delightfully chewy farro, lentils, and chickpeas, and is topped with veggies, avocado, Kalamata olives, and feta — plus a bright lemony garlic dressing. “Loaded with whole grains and veggies, grain bowls are the perfect Mediterranean diet staple,” says Retelny. Even better: You can easily save leftovers for a quick throw-together meal the next day.
Nutrition per serving (serves 4): 614 calories, 32g total fat, 20g protein, 69g carbohydrates, 21.3g fiber, 9.1g sugar, 56mg sodium
273
Greek Style Roasted White Beans With Summer Vegetables
A meal doesn’t need meat to be complete, and this meal idea with beans proves it. “It’s a recipe that combines plenty of vegetables and beans to give a perfect combination of protein, fiber, antioxidants and the good fats from the olive oil — it’s flavorful and filling,” says Paravantis-Hargitt. Just consider adjusting the recipe so that it serves four to bring the fat and calorie count down. And know: The additional step of using dried beans may not be something you’re used to, but their impossibly silky texture makes every bit of extra foresight worth it.
Nutrition per serving (serves 2): 612 calories, 37g total fat (saturated fat 5.2 g), 18g protein, 52g carbohydrates
274
Creamy Greek Salad Pasta Recipe
You’ve probably never had a pasta salad like this. Cooled pasta and a variety of veggies (onion, bell pepper, tomatoes, and corn) are wrapped in a creamy, herby Greek yogurt dressing. “That [yogurt] offers a calcium and protein bonus to this Mediterranean vegetarian dish,” says Retelny. Perfect for your next potluck or backyard barbecue, this dish is a fitting side (it can serve six — or more!) and it will cut down on the overall carb count, too.
Nutrition per serving (serves 4 to 5): 663 calories
275
Vibrant Orange and Arugula Salad
If ever a recipe deserved an award for most beautiful, this would be it. And the sheer fact that it’s eye candy will get you excited about making this dish. Peppery baby arugula is matched with sweet oranges, creamy goat cheese, and crunchy almonds and radishes. “Leafy greens are a great source of antioxidants and good for brain function, and the oranges provide a good dose of vitamin C,” says Paravantis-Hargitt. For example, one whole navel orange exceeds the daily value for vitamin C, according to the U.S. Department of Agriculture (USDA). And vitamin C is important for everything from fighting infections to healing wounds, per Harvard T.H. Chan School of Public Health. Serve alongside a piece of roasted whitefish, and you’ve got a light but filling meal.
Nutrition per serving (serves 6): 171 calories, 14g total fat (2.9g saturated fat), 4g protein, 10g carbohydrates, 2.2g fiber, 6.2g sugar, 147mg sodium
276
Mediterranean White Beans With Artichoke and Tomato
“This vegetarian dish packs a punch with fiber-filled white beans and artichokes, as well as umami-enhanced tomatoes that offer powerful goodness from antioxidants, such as lycopene,” says Retelny. The olive oil within helps with absorption of that lycopene as well. With these hearty ingredients, you won’t even miss meat. To bring the sodium levels down in this meal for a more heart-healthy option, use a touch less sea salt than the recipe calls for.
Nutrition per serving (serves 4): 268 calories, 8g total fat (1g saturated fat), 12g protein, 41g carbohydrates, 14.4g fiber, 8.2g sugar (0g added sugar), 763mg sodium
277
Mediterranean Sheet Pan–Baked Shrimp and Veggies
Weeknight dinners are tough. Enter: this sheet pan recipe from The Mediterranean Dish that takes only 25 minutes, including prep, to whip up! Asparagus, cherry tomatoes, onion, and shrimp marinate in olive oil, cumin, garlic, and sumac, and are then roasted until caramelized in the oven. “This one is loaded with Mediterranean goodness from the protein-rich shrimp, which is a low-calorie seafood with protein and healthy omega-3 fats,” says Retelny.
Nutrition per serving (serves 4): 323 calories, 19g total fat (2.7g saturated fat), 28g protein, 14g carbohydrates, 7.9g sugar, 158 mg sodium
278
Roasted Cauliflower and Farro Salad With Feta and Avocado
Brown rice lovers: Meet farro, your new favorite whole grain! This lunch-ready salad makes good use of the nutty food and combines it cauliflower, which you’ll roast, along with salty Kalamata olives, sun-dried tomatoes, and feta atop a bed of greens. “This dish is loaded with plant goodness from the cruciferous vegetable cauliflower, which has been shown to benefit heart health, as well as certain cancers, such as colorectal cancer,” says Retelny. The American Institute for Cancer Research backs this up, noting that there is evidence that foods containing dietary fiber — like cruciferous veggies — decrease the risk of colorectal cancer. Plus, one past study shows that cruciferous vegetable consumption is linked with lower odds of death from heart disease.
Nutrition per serving (serves 4): 496 calories, 25g total fat (4.6g saturated fat), 15g protein, 57g carbohydrates, 15.5g fiber, 5.1g sugar, 684mg sodium
279
Spaghetti Aglio e Olio With Broccoli
Yes, pasta is allowed on the Mediterranean diet. This recipe calls for using the whole-grain variety and cooking it al dente, meaning slightly undercooked. Whole-wheat pasta has a lower glycemic index than refined wheat pasta, according to a study published in November 2021 in the journal Foods. That means it’s digested slower and won’t cause your blood sugar to rise as quickly, per the Academy of Nutrition and Dietetics.
There’s even more to love: “This amped-up pasta dish gets its Mediterranean glory from extra-virgin olive oil, which contains heart-healthy monounsaturated fats, as well as powerful antioxidants,” says Retelny. “Plus, the broccoli is an all-star when it comes to chronic disease prevention,” she adds. A review published in October 2021 in the journal Frontiers in Pharmacology noted that plant chemicals called glucosinolates found in cruciferous vegetables may play a valuable role in the prevention and treatment of various chronic diseases, like heart disease, neurological diseases, and certain types of cancer.
You may want to consider splitting the dish up into four servings rather than two. It yields hearty portions, and you’ll still feel super-satisfied (especially if you pair it with a salad).
Nutrition per serving (serves 2): 696 calories, 26g total fat (3.6g saturated fat), 25g protein, 104g carbohydrates, 18.7g fiber, 7.3g sugar (0g added sugar), 186mg sodium
280
Greek Chickpea Stew
This humble stew contains only five ingredients — chickpeas, onion, garlic, bay leaf, and olive oil — but when it's drizzled with olive oil and a squeeze of lemon at the end, you’ll find it to be anything but boring. It’s also nutritious. “Chickpeas are a Mediterranean staple, and are a great source of protein, fiber, vitamins, and minerals,” says Paravantis-Hargitt. A ½-cup portion of chickpeas, for example, has more than 7 g of protein and more than 6 g of fiber, according to the USDA, making it a good source of protein and an excellent source of fiber.
Nutrition per serving (serves 3): 408 calories, 21g total fat (2.8g saturated fat), 14g protein, 45g carbohydrates
281
Baked Salmon Recipe With Garlic Cilantro Sauce
If you’re lost looking where to begin when it comes to cooking fish, ditch the pan and throw a fillet into the oven. For this recipe, all you have to do is put the fish on a sheet pan and cover with the garlic cilantro sauce and bake. It’ll come out perfect every time. And that’s exactly what you need as an intro to fish. Not only is it simple and delicious, but you’ll be able to reap all the potential health perks from the salmon, too. “Jam-packed with heart-healthy omega-3 fats and high-quality protein, seafood such as salmon is a mainstay of the Mediterranean diet,” says Retelny.
Nutrition per serving (serves 6): 302 calories, 17g total fat (saturated fat 2.6g), 34g protein, 5g carbohydrates, 2.7g sugar
282
Mediterranean Chicken and Farro Bake
Want to give your typical chicken dinner a Mediterranean twist? This recipe created by Lubbock, Texas–based Kaleigh McMordie, RDN delivers by combining chicken with farro, white beans, tomatoes, and basil. Plus, it’s topped with gooey baked mozzarella for extra deliciousness.
Just keep in mind that this meal is extremely high in sodium when made as-is. To make it healthier, especially for your heart, opt for low- or no-sodium vegetable broth and beans, and cut way back on any other added salt when cooking.
Nutrition per serving (serves 4): 538 calories, 12g total fat (2g saturated fat), g protein, 47.2g carbohydrates, 7.1g fiber, 6.1g sugar, 1,333mg sodium
