Mediterranean Diet Guide – Food List, Meal Plan, Recipes

The Mediterranean diet — sometimes called MD for short — consistently ranks at the top of overall best diets. That’s partially because the Mediterranean diet is an inclusive eating pattern chock full of healthy foods, not a restrictive plan.

The Mediterranean diet also tops the charts because it’s full of affordable, accessible foods that are delicious — and that you probably already love to eat. Eating the Mediterranean diet feels like a pleasure, rather than a chore.

What is the Mediterranean diet? 

The Mediterranean diet takes its name from the sea it’s named for and includes foods that are native to the countries bordering the Mediterranean — namely Greece, Italy, Spain, Morocco, Egypt and Lebanon. 

Foods that come from the Mediterranean include many vegetables, fruits, whole grains and legumes. There is little sugar, sodium, highly processed foods, refined carbs, saturated fats and fatty or processed meats. Basically, the Mediterranean diet is amazing and effective because it naturally includes nutrient-dense plant-based foods and excludes unhealthy additives. 

The fact that the MD is flexible and accessible and you have a basically perfect eating plan. It’s so good for you, in fact that in 1993 the nonprofit group Oldways partnered with the Harvard School of Public Health and the World Health Organization (WHO) to create the Mediterranean Diet Pyramid as a healthier alternative to the USDA food pyramid.

And — this…