20 Mediterranean Diet Recipes for Beginners (2024)

FAQs

How to do the Mediterranean diet for beginners? ›

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

In Greece, lunch might include a flavorful tomato, olive, cucumber, and feta salad, along with a small piece of grilled fish with lemon and olive oil. In Eastern Mediterranean countries, you might have falafel served alongside hummus and pita, salads, and sometimes a vegetable or meat kebab.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Low-Calorie Mediterranean Diet Can Help You Lose Belly Fat and Reduce Health Risks. As people age, they tend to gain belly fat while also losing muscle. These changes in body composition are linked with metabolic syndrome. However, a reduced-energy Mediterranean diet and increased activity may mitigate this.

The easiest way homemade snacks are small servings of food allowed on the Mediterranean diet. This could include: A small fruit or slice of fruit (banana, orange, apple) Sliced, diced or roasted veggies (cucumber, eggplant, tomato, carrots)

What bread to eat on a Mediterranean diet? ›

Is sourdough bread allowed on the Mediterranean diet? Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Yes, you can definitely have pizza with the Mediterranean diet. That's why I'm starting this week with the Cast-Iron Skillet Pizza with Red Peppers, Chicken & Spinach. This pizza is not only delicious but it's also full of beautiful colors (and thus, nutrients!) from the red peppers, spinach and basil.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.