20 Mediterranean Diet Recipes for Beginners (2024)

FAQs

What is the Mediterranean diet for beginners? ›

The Mediterranean diet isn't a strict plan. Rather, it's a way of eating that emphasizes fruits, vegetables, whole grains, legumes and healthy plant-based oil. Fish is the main protein source instead of red meat, pork or poultry. And yes, it includes red wine—in moderation.

Foods like fruits, vegetables, whole grains, and legumes are main ingredients in meals and snacks. Meals may include small portions of fish, meat, or eggs. People often cook with olive oil and add herbs and spices for flavor.

There are hundreds of options in the grocery store, but cereals such as bran flakes, shredded wheat, or those that contain some dried fruits can be good choices, she said. It's important to check the nutritional label, she said, because some cereals contain a lot of added sugar.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

The participants in the first group experienced “clinically meaningful” changes in body composition throughout the three-year experiment, according to the researchers. This included a 5% or greater improvement in fat mass, visceral (belly) fat mass and loss of lean muscle mass after only one year of following the diet.

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains. If you want to include popcorn in your diet, here are a few things to keep in mind: Pay attention to portion sizes.

What are good snacks to have on a Mediterranean diet? ›

Homemade Mediterranean Diet snacks

The easiest way homemade snacks are small servings of food allowed on the Mediterranean diet. This could include: A small fruit or slice of fruit (banana, orange, apple) Sliced, diced or roasted veggies (cucumber, eggplant, tomato, carrots)

Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet. Red meats and sweets are only eaten in small amounts. Processed meats (deli meats, bacon, ham, corned meats, salami or sausages) and packaged foods should be limited to rare occasions.

A workday Mediterranean breakfast is a quick, and mostly savory, meal. And if we're talking strictly Mediterranean diet, then it's very likely a vegetarian breakfast like hummus toast or breakfast bowls with eggs and veggies.

Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates. Extra virgin olive oil (EVOO). 1 to 4 servings per day.

Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet. Red meats and sweets are only eaten in small amounts. Processed meats (deli meats, bacon, ham, corned meats, salami or sausages) and packaged foods should be limited to rare occasions.