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Mediterranean Diet
The Mediterranean diet is centred around eating vegetables, fruits, whole grains, legumes, nuts, olive oil as the main fat, eating fish with some meat, and drinking wine with meals. It’s not a prescriptive diet with hard rules and forbidden foods; it's culture: eat real food, not too much, mostly plants, while socialising. The Mediterranean diet is the most researched diet in the world! It lowers your risk of getting most diseases, and it is good for the environment. This page gives you evidence-based resources, meal plans, recipes, courses and guides.
World's Healthiest Lifestyle
It's not just a diet, it's a philosophy. It's the most researched lifestyle on the planet: there's a reason why they're healthier, happier, and live longer.
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RECIPES & MEAL PLANS
Mediterranean Diet 7-Day Meal Plan & Recipe Ideas
7 Pantry Essentials for the Mediterranean Diet
5 High Protein Mediterranean Diet Recipes Under $1
Mediterranean Diet Guide
An evidence-based guide to the Mediterranean diet, exploring 26 different topics, from healthy ageing to weight loss.
$4.99
Mediterranean Diet Recipe Guide
Get 26 affordable, authentic, nutritious, easy, healthy and affordable recipes from the Mediterranean.
$4.99
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.
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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.
HEALTH BENEFITS
Mediterranean Diet for Weight Loss and Health
Health Benefits of Oily Fish
Health Benefits of Olive Oil
PLANT-BASED EATING
Plant-Based Diets
Plant-based, plant-first eating scales from flexitarian to full vegan. Plant-based diets are good for your heart, your metabolism, your health, your pocket and the planet.
Explore practical meal plans, recipes, and how to optimise plant-based nutrition — sustainably and affordably. Not all plant-based diets are equal.
Health Benefits of Leafy Greens
Which Colour Vegetables are Healthiest?
Why Seasonal Vegetables May be Healthier
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