Mediterranean Diet for Beginners—What to Eat and What not to Eat and Example of a Weekly Menu

Last updated on November 18th, 2025 at 10:51 am

The Mediterranean diet is based on the traditional foods eaten by the inhabitants of the Mediterranean in the 1960s.

Scientists have confirmed that the inhabitants of that area in those years were significantly healthier and had a lower risk of chronic diseases.

Studies have confirmed that the Mediterranean diet contributes to weight loss and the prevention of heart attacks and strokes, type 2 diabetes, and premature death.

In the rest of this article, read which foods are recommended to be eaten and a weekly example of a menu according to the rules of the Mediterranean diet.

What to eat regularly: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.

What to eat in moderation: Poultry, eggs, cheese and yogurt.

What to eat rarely: Red meat

Don’t eat: Sugar-sweetened beverages, added sugars, processed meats, refined grains, refined oils and other highly processed foods.

• Added sugar: sodas, candy, ice cream, white sugar, and many others.
• Refined grains: white bread, refined wheat pasta, etc.
• Trans fats: found in margarine and various processed foods.
• Refined oils: soybean oil, rapeseed oil, and others.
• Processed meat: processed sausages, hot dogs, etc.
• Highly processed foods: Anything labeled “low-fat” or “diet” or that looks like it was made in a factory.
• Read food labels to avoid these unhealthy ingredients.

Since the Mediterranean is a very broad term, there is a lot of controversy about the foods that belong to this diet.

What experts agree on is regular consumption of fish and seafood (at least 2 times a week) and physical activity.

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
• Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
• Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
• Legumes: Beans, peas, lentils, legumes, peanuts, chickpeas, etc.
• Tubers: potatoes, sweet potatoes, turnips, etc.
• Whole grains: whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread, and pasta.
• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crabs, mussels, etc.
• Poultry: chicken, duck, turkey, etc.
• Eggs: Chicken, quail, and duck eggs.
• Dairy products: Cheese, yogurt, Greek yogurt, etc.
• Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil.

Water always comes first, but the Mediterranean diet also includes 1 glass of red wine a day. Coffee and tea are also allowed, but without added sugar.

Example of a weekly menu according to the rules of the Mediterranean diet

Here is an example of a weekly menu according to the rules of the Mediterranean diet. Adjust the portions to your energy needs and preferences, and in accordance with your goals.

1. Breakfast: Greek yogurt with strawberries and oatmeal.
2. Lunch: Whole grain sandwich with vegetables.
3. Dinner: Tuna salad, drizzled with olive oil. A piece of fruit for dessert.

1. Breakfast: Oatmeal with raisins.
2. Lunch: Tuna salad from the night before.
3. Dinner: Salad with tomatoes, olives and feta cheese.

1. Breakfast: Omelette with vegetables, tomatoes, and onions. A piece of fruit.
2. Lunch: A Whole grain sandwich with cheese and fresh vegetables.
3. Dinner: Mediterranean lasagna.

1. Breakfast: Yogurt with sliced ​​fruit and nuts.
2. Lunch: Leftover lasagna from the night before.
3. Dinner: Baked salmon, served with brown rice and vegetables.

1. Breakfast: Eggs and vegetables, roasted in olive oil.
2. Lunch: Greek yogurt with strawberries, oatmeal, and walnuts.
3. Dinner: Grilled lamb, salad, and baked potato.

1. Breakfast: Oatmeal with raisins, walnuts, and apple.
2. Lunch: Whole grain sandwich with vegetables.
3. Dinner: Mediterranean whole wheat pizza with cheese, vegetables, and olives.

1. Breakfast: Omelette with vegetables and olives.
2. Lunch: Leftover pizza from the night before.
3. Dinner: Grilled chicken with vegetables and potatoes. Fruit for dessert.

If you have a habit of eating a snack along with your three main meals, here are some ideas for this meal according to the rules of the Mediterranean diet:

• A handful of nuts
• A piece of fruit
• Carrot
• Berries or grapes
• Greek yogurt
• Apple with peanut butter

The Mediterranean diet is not called the “healthiest diet in the world” for no reason, so we advise everyone to follow it and thus take advantage of all its benefits and positive effects on human health.