The Mediterranean diet emphasizes whole foods like fruits, vegetables, whole grains, legumes, nuts, fish, and olive oil, with moderate dairy and wine and limited red meat. Benefits include:
- Heart Health: Reduces risk of heart disease and stroke by lowering cholesterol and blood pressure.
- Weight Management: Promotes sustainable weight loss and maintenance due to nutrient-dense, satisfying foods.
- Diabetes Prevention: Improves blood sugar control and reduces type 2 diabetes risk.
- Brain Health: Linked to lower risk of cognitive decline and Alzheimer’s disease.
- Longevity: Associated with increased life expectancy and reduced chronic disease risk.
- Gut Health: High fiber supports a healthy microbiome, aiding digestion and immunity.
It’s sustainable, flexible, and enjoyable, making it easy to follow long-term.
Mediterranean Grocery List
Essentials for a Mediterranean Kitchen
- Olive oil
- Chicken breast
- Salmon fillets
- Shrimp
- Eggs
- Spinach
- Tomatoes
- Zucchini
- Eggplant
- Chickpeas
- Lentils
- Quinoa
- Whole-grain bread
- Greek yogurt
- Feta cheese
- Almonds
- Figs
- Red wine (optional)
Example Mediterranean Recipes
Mediterranean Grilled Chicken Salad
- Marinate 1 lb chicken breast in 2 tbsp olive oil, 1 tsp oregano, and juice of 1 lemon for 30 minutes.
- Grill chicken over medium heat for 6 minutes per side until cooked.
- Slice and serve over 2 cups spinach, 1 cup diced tomatoes, and 1/4 cup crumbled feta.
- Drizzle with 2 tbsp olive oil and 1 tbsp balsamic vinegar.
Baked Salmon with Zucchini
- Place 2 salmon fillets on a baking sheet.
- Top with 1 tbsp olive oil, 1 tsp dried rosemary, and salt.
- Add 2 cups sliced zucchini tossed with 1 tbsp olive oil and pepper to the sheet.
- Bake at 400°F for 15 minutes until salmon is flaky.
- Serve with a side of quinoa.
Chickpea and Eggplant Stew
- In a pot, heat 2 tbsp olive oil and sauté 1 cup diced eggplant for 5 minutes.
- Add 1 cup canned chickpeas (rinsed), 1 cup diced tomatoes, and 1 tsp cumin.
- Simmer for 15 minutes, stirring occasionally.
- Season with salt and 1 tbsp chopped parsley.
- Serve with a slice of whole-grain bread.