Tips for getting started

Tips for getting started

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There is no specific meal plan for the Mediterranean diet, but the Mediterranean Diet Foundation recommend the following strategy:

According to one researcher, it is not only food but an outlook on life that contributes to the success of the Mediterranean diet.

The author suggests that, as well as a focus on plant-based foods, a philosophy that emphasizes the following is essential:

  • moderation and variety
  • living in harmony with nature
  • valuing relationships with others, including sharing meals and enjoying a chat around the table
  • having an active lifestyle, but relaxing after a meal

How can being social affect a person’s wellbeing? Click here to find out.

Meal plans

The following plan shows what a person might eat each day if they follow the Mediterranean diet:

Breakfast: Oatmeal with fruit and nuts.

Lunch: Spinach and feta stuffed salmon.

Afternoon snack: Vegetables with a hummus dip or tzatziki.

Dinner: Mozzarella, chickpea, and tomato salad.

Evening snack: Greek yogurt, perhaps with fruit.

For more ideas about what to eat on the Mediterranean diet, see our dedicated article here.


Is it true that adding a glass of red wine to the daily diet can make a person more healthy?


Red wine in moderation is part of the Mediterranean diet. Some studies have shown alcohol to reduce the risk of heart disease. Although red wine contains flavonoids and other antioxidants linked to reducing heart disease risk, the Dietary Guidelines for AmericansTrusted Sourcecaution against drinking alcohol for potential health benefits. The current recommendations from the AHA are 2 drinks per day for males and 1 drink per day for females.

Natalie Olsen, R.D., L.D., ACSM EP-CAnswers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

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