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Mediterranean Diet
The Mediterranean diet is a dietary pattern centred around eating vegetables, fruits, whole grains, legumes, nuts, olive oil as the main fat, moderate fish and poultry intake, limited red meat, and modest wine with meals.
It’s not a prescriptive diet, there are no hard rules or forbidden foods. It's a cultural way of eating that emphasises plant foods, minimally processed foods, and social eating.
The Mediterranean diet is the most well-researched diet in the world! It lowers the risk of heart disease, dementia, and metabolic diseases, while also supporting sustainable food choices. This page contains our evidence-based resources, meal plans, recipes, courses, and guides.
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Mediterranean diet for weight loss and health
7 pantry essentials for the Mediterranean diet
5 high protein Mediterranean recipes under $1
the Mediterranean Diet Guide
An evidence-based guide to the Mediterranean diet, exploring 26 different topics, from healthy ageing to weight loss.
$3.99
the Mediterranean Diet Recipe Guide
Get 26 affordable, authentic, nutritious, easy, healthy and affordable recipes from the Mediterranean.
$3.99
the Mediterranean Diet Bundle
Get the Mediterranean Diet Guide + the Mediterranean Diet Recipe Guide. Understand the diet and its benefits, then learn how to cook it.
$5.99 $7.99
Healthy Fats
Health benefits of oily fish
Health benefits of olive oil
Plant-Based
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Vegetables, fruits, whole grains, legumes, nuts, olive oil, and regular fish, with smaller amounts of poultry, dairy, and eggs. Meals are based on minimally processed foods, plant-based cooking, and, moderate, balanced portions rather than strict rules.
Staples include olive oil, leafy vegetables, tomatoes, legumes, whole grains, nuts, seeds, fish, fruit, herbs and spices. These form the foundation of most meals providing fibre, healthy fats, and micronutrients linked to long-term health.
Nothing is really "forbidden", but highly processed foods, refined sugars, processed meats, and red meat are limited. The diet prioritises whole, minimally processed foods over rigid rules and regs.
Water is the primary drink, with coffee and teas also allowed. Moderate wine with meals is traditional but optional, and not recommended if you don’t already drink alcohol.
Yogurt with fruit and nuts, whole-grain bread with olive oil, eggs with tomato sauce, or leftovers from dinner. The emphasis is on nutrient-dense foods rather than sugary, processed foods.