Mediterranean Diet Food List – And A Trip South With A 3-Day Menu Plan


Enjoy this Mediterranean diet food list and meals

Mediterranean food – a cuisine that is in tune with the next holiday in the south; healthy and also prepared quickly. A Mediterranean diet food list includes everything that is good for your body and soul. It is made from starchy and high-fiber foods that are rich in vitamins and minerals.

It, therefore, prevents obesity, but it promotes your digestion. The Mediterranean diet does not contain fats that are harmful to your organism. It is based on healthy habits and nutritious edibles.

Diets should be healthy, help with weight loss and provide the body with optimal nutrients at the same time. The Mediterranean diet is a great example of such a diet that you should not miss out on trying.

The Mediterranean diet is rich in protein, fiber, omega-3 fatty acids, whole grains, vitamins and low in fats, white flour and industrial sugar. Let’s take a closer look at this specific selection of food.

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Why can I lose weight with the Mediterranean Diet?

The Mediterranean diet is not a diet in the traditional sense. These are healthy eating patterns that you can use to slim down because the composition is ideal and nourishing habits are encouraged.

I put this Mediterranean diet food list together, because nutrition experts highly recommend this form of eating.

You cannot only lose up to two pounds per week, but also lower your blood pressure and, thereby, decrease the risk of heart disease and other chronic illnesses.

It must be stressed that the Mediterranean diet is beneficial not only for yourself but for the whole family, as it contains the basic principles of the Food Pyramid of the WHO (World Health Organization).

Thus, you shouldn’t treat it as a diet, per se, but rather like a new and health-promoting lifestyle to follow.


One of the other benefits of the Mediterranean diet is that it provides the body with healthy fats.

These include the polyunsaturated fatty acids of olive oil, as well as some omega-6 fatty acids. Animal proteins, such as red meat, are not part of the diet.

The diet is rich in antioxidants as it contains fruits, dried fruits, vegetables, and legumes. It is also rich in fiber. Thanks to the Mediterranean diet the cholesterol level in your blood might be lowered.


Eating the Mediterranean style, furthermore, protects against cardiovascular disease and also helps to maintain weight, as it is very balanced and contains no unhealthy fats.

What Foods is the Mediterranean Diet made of?

In the Mediterranean diet, the following foods dominate:

1. Vegetables, dried fruits such as nuts, legumes, fruits such as oranges, lemons, melons, apples and grapes, etc.
2. Olive oil as the main fat source.
3. Wine in moderate quantities – not more than a glass a day.
4. Fish like tuna, salmon, cod, etc.
5. Pasta as the largest carbohydrate source.
6.  If meat is eaten, it’s lean meats like chicken and turkey.

This very balanced, varied and wholesome diet can be wonderfully combined with appropriate lifestyle habits.

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Why Olive Oil?

Cold-pressed olive oil lowers harmful LDL cholesterol in the blood and prevents the formation of cell-damaging free radicals. In addition, it contains a lot of vitamin E and phytochemicals (biological conglomerates in plants), which have a positive effect on the whole body”.


Something’s Fishy here!

Fish is a must in the Mediterranean cuisine. If you want to cook the Mediterranean style, but not necessarily Mediterranean fish, then I recommend you high-fatty fish such as salmon, mackerel and herring, because they are rich in omega-3 fatty acids.

These lower the blood pressure and protect the walls of the blood vessels. Eat these fatty fish interchangeably with leaner relatives, such as the pike-perch and cod.

A small Tip for the cook: Prepare your fish with very little vegetable oil. Please do not bread or deep fry! Pan fry at moderate, medium temperatures only.

Then you can get along with little fat. Do not use cold-pressed oils for frying or heating up. The reason: High temperatures change the taste and destroy essential ingredients of the oil.

To roast your fish, it does not have to be olive oil, as it is not stable enough for heat. You can, therefore, use sunflower oil or rapeseed oil. These are also good vitamin E and omega 3 suppliers.

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If possible, buy regionally!

We all should pay more attention to the purchase of regional fruits and vegetables, which were harvested ripe.

Because the vitamins and phytochemicals, such as the flavorings, develop only during the ripening process of the fruits or vegetables.

Especially the taste comes only with maturity, and you can \test that wonderfully with tomatoes.

It’s also advisable to buy fruit and vegetables that actually in the season within your country. Sure, you can get imported peaches even on Christmas.

Often, however, such fruit is harvested immature, so that it survives the long transport route.

Unfortunately, those don’t develop a taste at all. If you’re lucky enough to live nearby a trusted, organic farm, you should take a good look around there as well.

And, of course, the conventionally working farmer in the vicinity can also offer outstanding products.

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Tips for Successfully Carrying out the Mediterranean Diet

1 – Eat five meals a day: breakfast, morning snack, lunch, afternoon snack and dinner. The goal is to eat balanced amounts (never too large portions).
2 – Never skip breakfast, it will provide the organism with energy, boost your metabolism for your day ahead, and it makes you more efficient.
3 – Remove the butter from your menu and replace it with healthy olive oil.
4 –  The dinner should consist of vegetables only.
5 – Eat bread, as it is important to provide you with fiber. Choose whole grains, especially rye and oats are recommended.
6 – Spices are also very important: oregano, basil, parsley, etc, and of course garlic.
7 –  Sweets are not allowed. Also, replace cow’s milk with any non-dairy milk of your choice.
8 –  It is recommended to drink a small glass of wine and two to three liters of water daily.

If you are struggling with cutting out sugar, then this might indicate that you are having a sugar addiction. In this case, please, read the article o the link below that I especially wrote for people with this issue.

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Sample Nutrition Plan with the Mediterranean Diet

Below I give you three menu examples

Over the next few days, you can then try out the combinations you like most, knowing that the best foods that the Mediterranean diet has to offer are included in this plan.

It is also important that you consistently eat at the same hours, and that fruits and vegetables are always fresh.

If you feel hungry in between, you can eat dried fruits like nuts or pistachios, or make yourself a fresh fruit juice. Always eat in peace and go for a walk at least an hour a day.

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Menu 1


A slice of wholemeal toast or crispbread with honey (best raw or Manuka honey), orange juice.

Morning SnackLose-Weight-Mediterranean-Diet

– An apple.

Having Lunch

– A green salad with half a pomegranate and lemon juice
– Baked chicken breast with lemon
– A cup of green tea (11 Green Tea Benefits For Body & Soul)


– A cup of grapes


– Spinach with crab meat prepared in a pan
– Baked Sole
– A glass of Apple Juice

Menu 2


– A cup of oatmeal with nuts and a plum (Important Oatmeal Facts And More )

Morning Snack

– A lean yogurt

Having Lunch

– Pasta salad with tomatoes, basil, black olives, olive oil. And-Mediterranean-Diet
– Zucchini puree with oregano and pepper


– A small cup of apple sauce


– Baked Eggplant
– Lettuce and grated carrot
– Chamomile and lemon balm tea

Menu 3


– Oatmeal and an apple

Morning Snack

– A slice of wholemeal toast with fresh tomatoes as a topping

Having LunchGreek-salad

– Brown rice with mushrooms
– Green salad with two slices of oranges.


– Fresh peach juice


– Cooked artichokes with olive oil and vinegar
– Spinach salad with turkey cubes and pineapple pieces

After your meal, take walks in the sun to help you replenish your vitamin D storage. A daily good breakfast, family and relaxed dining with your loved ones, etc. These are all good habits that are often neglected by your daily duties; they are, however, vital for your well being and happiness.

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Dear Co-Creators

I want to thank you for reading my article, and I truly hope that this post regarding the Mediterranean diet food list was an informative and enjoyable experience for you.

Please, leave a comment with questions, suggestions or your own story below. Also, share your results with me, in case you tried any of the above recipes.

Dear co-creators


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  1. Mmm… your recipe sounds so delicious. I’m always looking to try new and healthy stuff for my family. My husband is doing the Keto diet but I have high cholesterol and it is consist of high-fat level of eating. I would think that way of eating would put my cholesterol in the red which it is already is.

    I like this menu a lot better because they are healthy fats and I like fish and my husband, on the other hand, dislike fish. Oh and I love vegetables so this would be perfect for me. The husband, also hates vegetables. hahaha.

  2. I love the meal plan! It sounds delicious and nutritious all at the same time. It must be nice to have a Mediterranean food vacation.

    One day I wish to travel to different places in the world and experience the culture. To widen my horizons, connect to people and become of the worldly type of person.

    Striving to know the many facets of the world we live and off course the food. Which we all love and want to experience the refreshing dishes and delicacies we see and taste.

    Thanks a lot for the suggestion, I would try it although I am not in the Mediterranean right now. It is both nurturing, healthy and good for you, just like what your vision is for this blog post.

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