Mediterranean diet food list is not a diet to follow; it is a lifestyle. It is based on traditional foods that people love to eat. People of Italy and Greece used to love this kind of food back in 1960.

According to the study of the researchers, these people had a low risk of diseases as compared to people of America. Besides, the people following the Mediterranean diet tend to be healthier than other people are.

However, there are many countries around the Mediterranean Sea, and people in different areas may have eaten different foods. Therefore, there is no one right way to follow the Mediterranean diet food list.

Also Read: can you eat hot dogs on keto

Mediterranean diet food list This article describes the dietary pattern related to the Mediterranean diet. This is typically prescribed in studies, which suggest that it is a healthy way of eating.

Consider all of this as a general guideline because it is not something that is written in stone. The plan can be adjusted to your individual needs and preferences according to your own will and power.

Mediterranean diet food list for beginners 

The basics:

When it comes to necessary eating items, there is a lot to understand and follow. What to eat and what not to. Which item should be consumed more and which should be consumed in a limited amount? Make a list of the things and keep the check and balance of the diet to follow the beginners’ diet properly.

Also Read: Mediterranean diet breakfast recipes

Mediterranean diet food list What to eat:

  1. Fruits
  2. Vegetables
  3. Nuts
  4. Seeds
  5. Legumes
  6. Whole grains
  7. Potatoes
  8. Bread
  9. Herbs
  10. Fish
  11. Seafood
  12. Spices
  13. Extra virgin olive oil

What should be eaten in moderation?

  1. Poultry
  2. Eggs
  3. Cheese
  4. Yogurt

Eat it rarely:

  1. Red meat

Do not eat it at all:

  1. Sugar-sweetened beverages
  2. Added sugars
  3. Processed meat
  4. Refined grains
  5. Refined oils
  6. Other highly processed foods

Food that should be avoided at any cost:

You should avoid the following unhealthy food and ingredients to maintain the Mediterranean diet:

  • Added sugar:
  1. Soda, candies
  2. ice cream
  3. table sugar

and many others.

  • Refined grains:
  1. White bread
  2. Pasta made with refined wheat, etc.
  • Trans fats:
  1. Found in margarine and various processed foods.
  • Refined oils:
  1. Soybean oil
  2. canola oil
  3. cottonseed oil

and others.

  • Processed meat:
  1. Processed sausages
  2. hot dogs
  3. red meat, etc.
  • Highly processed foods: Anything that has a label of
  1. low fat
  2. Diet
  3. or which looks like it is made in a factory.

If you want to avoid these unhealthy ingredients, you must read food labels carefully.

 Foods to eat:

The Complete Mediterranean diet food list for beginners will be discussed in detail now. Because it is challenging to decide which food exactly belongs to the Mediterranean diet? Partly, because there is an immense variation between different countries when it comes to Mediterranean cuisine.

Mediterranean diet food list for beginners Unlike ketosis, Mediterranean diet comprises of more vegetables and less meat. However, you can eat fish and seafood twice a week.

However, the Mediterranean diet is not only based on the food, but it also includes regular physical activities and enjoying life.

You should base your daily diet routine on the following pattern:

  • Vegetables:

  1. Tomatoes
  2. Broccoli
  3. Kale
  4. Spinach
  5. Onions
  6. Cauliflower
  7. Carrots
  8. Brussels sprouts
  9. cucumbers, etc.
  • Fruits:

  1. Apples
  2. Bananas
  3. Oranges
  4. Pears
  5. Strawberries
  6. Grapes
  7. Dates
  8. Figs
  9. Melons
  10. peaches, etc.
  • Nuts and seeds:

  1. Almonds
  2. Walnuts
  3. macadamia nuts
  4. Hazelnuts
  5. Cashews
  6. sunflower seeds
  7. pumpkin seeds, etc.
  • Legumes:

  1. Beans
  2. Peas
  3. Lentils
  4. Pulses
  5. Peanuts
  6. chickpeas, etc.
  • Tubers:

  1. Potatoes
  2. sweet potatoes
  3. Turnips
  4. yams, etc.
  • Whole grains:

  1. Whole oats
  2. brown rice
  3. Rye
  4. Barley
  5. Corn
  6. Buckwheat
  7. whole wheat
  8. whole-grain bread
  9. Pasta
  • Fish and seafood:

  1. Salmon
  2. Sardines
  3. Trout
  4. Tuna
  5. Mackerel
  6. Shrimp
  7. Oysters
  8. Clams
  9. Crab
  10. mussels, etc.
  • Poultry:

  1. Chicken
  2. Duck
  3. turkey, etc.
  • Eggs:

  1. Chicken
  2. Quail eggs
  3. Duck eggs.
  • Dairy:

  1. Cheese
  2. Yogurt
  3. Greek yogurt, etc.
  • Herbs and spices:

  1. Garlic
  2. Basil
  3. Mint
  4. Rosemary
  5. Sage
  6. Nutmeg
  7. Cinnamon
  8. Pepper, etc.
  • Healthy Fats:

  1. Extra virgin olive oil
  2. Olives
  3. Avocados
  4. Avocado oil.

Whole and single ingredient food is the key to good health.

What to drink?

It is evident that you cannot stay on the food only and will require something to drink to keep up your energy level. Water is your way to go to keep yourself hydrated and fresh. However, a moderate amount of red wine, along with the water, is also included in the Mediterranean diet. The amount of red wine that can be consumed in a day is one glass and not more than that. It escalates quickly and kicks you out of the Mediterranean diet.

Moreover, is it completely optional and not highly recommended, especially for the alcoholic people. Also, people facing problems with controlling their consumption should avoid it too.

However, coffee and tea are acceptable but obviously without sugar. Fruit juices and sugar-sweetened beverages are highly condemned in this diet.

Sample menu for one week (The Complete Mediterranean diet food list for beginners)

Let us give you an idea of dos and don’ts, and you will have an idea of what to do and how to do it.

Monday

  • Breakfast: Greek yogurt with strawberries and oats.
  • Lunch: a whole-grain sandwich with vegetables.
  • Dinner: A tuna salad, dressed in olive oil and a piece of fruit for dessert.

Tuesday

  • Breakfast: Oatmeal with raisins.
  • Lunch: Leftover tuna salad from the night before.
  • Dinner: Salad with tomatoes, olives, and feta cheese.

Wednesday

  • Breakfast: Omelet with veggies, tomatoes, and onions. A piece of fruit.
  • Lunch: Whole-grain sandwich, with cheese and fresh vegetables.
  • Dinner: Mediterranean lasagna.

Thursday

  • Breakfast: Yogurt with sliced fruits and nuts.
  • Lunch: Leftover lasagna from the night before.
  • Dinner: Broiled salmon, served with brown rice and vegetables.

Friday

  • Breakfast: Eggs and vegetables, fried in olive oil.
  • Lunch: Greek yogurt with strawberries, oats, and nuts.
  • Dinner: Grilled lamb, with salad and baked potato.

Saturday

  • Breakfast: Oatmeal with raisins, nuts, and an apple.
  • Lunch: Whole-grain sandwich with vegetables.
  • Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables, and olives.

Sunday

  • Breakfast: Omelet with veggies and olives.
  • Lunch: Leftover pizza from the night before.
  • Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.

There is usually no need to count calories or track macronutrients such as proteins, fats, or carbs on the Mediterranean diet.

A very simple and easy way of living, which can change your lifestyle and health.

 

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