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More studies are necessary to determine whether lifestyle factors, such as more physical activity and extended social support systems, are partly responsible for the lower incidence of heart disease in Mediterranean countries than in the United States. The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. A study that featured in The New England Journal of Medicine compared two Mediterranean diets with a control diet for almost 5 years. The benefits of a Mediterranean diet include: Lowering the risk of cardiovascular diseaseĮvidence suggests that a Mediterranean diet may reduce the risk of cardiovascular disease. The Mediterranean diet receives a lot of attention from the medical community because many studies verify its benefits. Balsamic roasted chicken and vegetables.Overnight oats made with nut butter and berries.Baked fish with garlic and basil served with a caprese quinoa salad.Mediterranean White Bean Soup and a Greek Salad.Chia pudding topped with fresh berries and almond butter.Sweet potato breakfast hash topped with a poached egg.Roasted chicken with roasted root vegetables and Brussels sproutsĪdd an artichoke for a hearty, filling meal.A large green salad topped with fresh vegetables, lentils, sunflower seeds, and grilled shrimp.

Shakshuka: dish of eggs poached in a sauce of tomatoes, olive oil, peppers, onion and garlic, commonly spiced with cumin, paprika and cayenne pepper.

Mediterranean shrimp served over whole-wheat pasta.Steel cut or rolled oats topped with fresh fruit, sliced almonds or almond butter, and a drizzle of honey.baked cod served with garlic roasted potatoes and asparagus.To increase the calorie content, add hummus or avocado. Greek chicken grain bowls with olives, cucumbers, and red onions.Greek yogurt parfait made with walnuts, fresh berries, and chia seedsįor additional calories, add 1–2 oz of almonds.A large green salad topped with a baked salmon fillet, red onion, feta cheese, quinoa, and fresh tomatoes.Vegetable and egg frittata served with sliced avocado on top of whole grain toastįor additional calories, add another egg to the toast.Here is an example of a 7-day Mediterranean diet meal plan: Day 1 deli meats, hot dogs, and other processed meats.

foods with added sugars, such as pastries, sodas, and candies.

trans fats which can be found in margarine and other processed foods.

refined grains, such as white bread, white pasta, and pizza dough containing white flour.

When following any healthy dietary pattern, including the Mediterranean diet, it’s best to reduce your consumption of the following foods: Moderate amounts of red wine can be consumed on a Mediterranean style diet, but water and other unsweetened, zero calorie beverages like sparkling water should be used to stay hydrated throughout the day. Meals may include small portions of fish, meat, or eggs. People following the diet typically cook these foods using healthful fats, such as olive oil, and add plenty of flavorful spices. Foods like fruits, vegetables, whole grains, and legumes are main ingredients in meals and snacks. The Mediterranean diet puts a higher focus on plant foods than many other diets.