“What should I eat on the Mediterranean diet?!”
Let this handy Mediterranean diet food list be your guide.
You might notice our list is a bit different than what you’ll find elsewhere.
The reason: It’s not a two-column “Eat / Don’t Eat” or “Good / Bad” food list.
Instead, we’ve sorted everything into a continuum—from “eat more” to “eat some” to “eat less.”
That way, no food is forbidden. And you’ll be able to easily see which foods you should emphasize—higher quality, more nutritious options—versus which foods you should eat less frequently (but not give up entirely).
A cool side effect: By putting more focus on the “eat more” category, you’ll probably find that you naturally “eat less” from the other categories. And that’s when the health benefits start to kick in.
No matter what your starting point, think of this food list as a tool. One that helps you make progress over time, rather than pursue perfection all at once.
Our advice: Aim to make Mediterranean diet choices that are “just a little bit better” than you’re making now, and keep improving over time.
That’s how lasting change happens.
This infographic will show you how. Use it to:
- Incorporate a mix of Mediterranean diet-friendly proteins, vegetables, carbohydrates, and fats
- Strategically improve your food choices—based on what you eat right now—to feel, move, and look better.
- Customize your intake for your individual lifestyle, goals, and (of course) taste buds.
As a bonus, we’ve provided space to create your own personal Mediterranean diet food list on a continuum. That way, you can build a delicious Mediterranean-style menu that’s right for YOU.
(And if you want a FREE Meditteranean diet nutrition plan that instantly gives you the amounts of calories, protein, carbs, and fat you need to achieve your goals, check out the Precision Nutrition Calculator.)
If you’re a coach, or you want to be…
You can help people build nutrition and lifestyle habits that improve their physical and mental health, bolster their immunity, help them better manage stress, and get sustainable results. We'll show you how.
If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification.