The Mediterranean diet is centered around whole, minimally processed foods and healthy fats. It promotes balance, variety, and long-term sustainability rather than restriction.
Here are the core food groups to focus on:
Vegetables: Leafy greens, tomatoes, cucumbers, zucchini, eggplant, peppers, onions, and seasonal produce. Vegetables are the foundation of most meals.
Fruits: Berries, citrus fruits, apples, grapes, figs, and pomegranates. Enjoy fruit daily in moderate portions.
Whole Grains: Brown rice, quinoa, farro, whole-grain bread, and oats. These provide fiber and help support stable energy levels.
Legumes: Lentils, chickpeas, white beans, and other beans for plant-based protein and fiber.
Healthy Fats: Extra virgin olive oil is the primary fat source. Nuts, seeds, and olives are also encouraged.
Fish & Seafood: Salmon, sardines, tuna, mackerel, and shellfish several times per week.
Lean Proteins: Poultry and eggs in moderate amounts, while red meat is consumed less frequently.
Dairy (in moderation): Greek yogurt, feta cheese, and small amounts of other cheeses.
Build meals around vegetables and olive oil, include fish regularly, and limit highly processed foods.
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