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What is the Mediterranean Diet?

The Mediterranean diet is not a “diet” per se. It is a mix of the traditional eating habits of people living in Spain, Italy, France, Greece and the Middle East.

How to Start the Mediterranean Diet?

  • Eat natural, unprocessed foods like fruits, vegetables, whole grains and nuts.
  • Make olive oil your primary source of dietary fat
  • Reduce the consumption of red meat (Monthly)
  • Eat low to moderate amounts of fish (Weekly)
  • Drink a moderate amount of wine (up to one to two glasses per day for men and up to one glass per day for women)

(*) Benefits of the Mediterranean Diet

A lot of scientists believe the Mediterranean Diet is the gold standard in healthy eating. New studies appear regularly on leading scientific journals, supporting the healthfulness of the Mediterranean Diet.

These are some examples of studies confirming its health benefits:

  • Boost your heart health: Diet alone could boost your heart health [1]
  • Reach your ideal weight: People following a Mediterranean style diet have more long term benefits and lose weight safely [2]
  • Control your blood sugar: Mediterranean diet could help you prevent high blood sugar [3]
  • Improve bones health: People from the Mediterranean countries have lower rates of hip fractures. [4]
  • Improve your brain health: Antioxidants found in fruits and vegetables play an important role in cognitive capacity [5]

(*) Please note that your results may vary, and you may not get the same results when using this program due to differences in your individual history, genetics, and personal motivation. Consult your physician before beginning any nutrition program.

Foods to Eat

This is a sample food list:

Fresh fruit. Have 3 or 4 pieces of fruit every day. Make one of these fruits an orange; they are very high in antioxidants and phytochemicals, substances that protect us against problems. Berries (such as strawberries, blueberries, raspberries) are also a must in this diet because of their antioxidants. If you want to follow a Mediterranean diet, eat some fruit for dessert. That is how Mediterraneans eat their fruit most of the times.

Veggies. Have a salad in your main meals. Use olive oil and lemon for dressing; This is a powerful antioxidant combination. Tomatoes and tomato products are a staple food in the Mediterranean diet; they contain lycopene. Cut a whole tomato and spread it with olive oil and some basil as part of your side dish or include them in your salads. Sauté green beans with olive oil and garlic to have a complete Mediterranean side dish. Zucchini are also a delightful complement; sauté them with olive oil.

Whole Grains. Have a piece of whole wheat or whole grain bread with your main meals (except with pasta). Have whole wheat pasta 2 or 3 times a week. It is low in calories, and the fiber enhances the feeling of fullness.

Legumes. Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week could boost our heart health. Dry beans have fiber that could reduce cholesterol from the body. Eat legumes and a piece of whole grain bread to have the perfect protein. Vegetable protein does not put a load on kidneys as animal protein does.

Nuts. Have a handful of nuts as a snack in your morning break. Nuts are also a staple food in Mediterranean countries and are high in monounsaturated fat, the one that does not get stuck in the arteries. Read the food label and be aware of portions because nuts are high in calories. Scientific studies have found that almonds and walnuts could be the healthiest choices.

Olive oil. Use olive oil in your meals both to cook and as a condiment in your salads. Olive oil is the main source of fat in Mediterranean countries and could be the “cause” of the low incidence of heart problems in those countries [7]. Use olive oil and lemon as a dip in your salads.

Fish and sea food. Have fish and sea food two or three times a week. Salmon and sardines are excellent choices because they provide omega-3 oils, oils that the body needs but cannot create in enough quantities.

Garlic and aromatic herbs. Use garlic and aromatic herbs as condiment. Garlic could be the leading contributor to the low incidence of high blood pressure in Mediterranean countries [8].

Sample Mediterranean Diet Menu

A 28 day diet plan would introduce changes gradually. Studies have shown that small changes over time are an effective way to make lifelong habits. Start with the elimination of processed foods and increase fruit and vegetable. Continue by adding more beans and switch from other oils (or butter) to extra virgin olive oil. Limit seafood, poultry and eggs to a few times per week each and reduce red meat to no more than a portion a month. And finally focus on dairy products and avoid milk, cream and butter.

It is difficult to choose just one menu, but here’s what a day’s worth of meals might look like:

  • Breakfast: Greek yogurt topped with berries and walnuts; Coffee or tea
  • Lunch: Lentil soup with swish chard topped with taziki sauce; Hummus and pita
  • Snack: Whole grain crackers and cheese
  • Dinner: Roasted cod paired with a wheat berry salad consisting of olive oil vinaigrette, feta, parsley, and tomatoes and a glass of red wine
  • Dessert: Fresh fruit drizzled with honey

How to Lose Weight While on the Mediterranean Diet?

Eat a minimum of five servings of fruits and vegetables daily. Choose foods rich in fiber, vitamins and phytonutrients. Eat legumes at least 8 times a week. Legumes are a low fat, fiber filled and a good source of protein. Limit refined grains and choose whole grains. Lower fat dairy options should replace full fat dairy products. Olive oil would be limited to a tablespoon per day. The human body requires dietary fat, and plant based olive oil is a heart healthy choice.

Fish, eggs and poultry should be limited to no more than two servings each, per week. These are good sources of protein but contain more calories than legumes. Wine should be limited to one glass per day. A four ounce glass of red wine is full of antioxidants but contains 100 to 120 calories.

Eat fruit for dessert. Consume no more than 2 eggs a week. Replace butter with olive oil for cooking. Use honey to sweeten (no sugar). Eat red meats once a month. Put in 30 min. of moderate physical activity each day.

Sample Menus

Sample 1200 Calorie Diet:

A nice breakfast idea would include a 1/2 cup serving of oats with fruit or granola with milk. Greek style yogurt with fruit and nuts is a great choice for yogurt as it contains more protein than regular yogurt. An even higher protein choice might include a vegetable filled egg white omelet with whole grain toast.

Lunch would account for 350 to 400 calories. As always, emphasize fresh and minimally processed foods. Lunches would be made up of bean based soups, salads with beans and an olive oil dressing, light seafood or poultry dishes and whole grains. Hummus and vegetables in a whole wheat pita is an example of a plant based sandwich that would make a tasty lunch option. Ideally lunch should include at least three fruit or vegetable servings.

Dinner would be in the 400 calorie range. Dinner options are virtually identical to lunch, with an emphasis on fresh vegetables, legumes and whole grains. For variety, grains like Quinoa, though not traditionally Mediterranean, can be used in salads or as a side dish. Again, dinner should include at least three fruit and vegetable servings. Grilled fish and vegetables make a delicious dinner choice.

A 50 to 100 calorie snack of a few nuts, vegetables or fresh fruit would complete the daily calorie intake.

Sample 1500 Calorie Diet:

Some delicious breakfast options would be a high protein Greek style yogurt with granola and fruit topping, a spinach and tomato omelet made with a combination of whole egg and egg whites accompanied by fresh fruit. Steel cut oats or other whole grain hot cereal with fruit is also an excellent choice.

Lunch would be approximately 500 calories and focus on fresh foods and legumes or lean protein. An example of a lunch that would fit the Mediterranean diet is a grilled vegetable medley served over polenta, accompanied by a side salad with feta. Both lunch and dinner should include a minimum of three vegetable servings. Dinner leftovers make an easy lunch the next day.

Dinner options are the same as lunch, with the focus on nutritious, unprocessed foods and at least three vegetable servings. Fish or chicken with rice, vegetables and a salad makes an easy but elegant dinner. For busy nights, bean soups could be prepared ahead and easily reheated. Serve the soup with salad and whole grain bread for a quick comforting meal. A single glass of red wine can accompany dinner.

The rest of the calories would be made up by two 100 calorie snacks. Yogurt, whole grain crackers or fruit make healthy snack choices.

Some Information
A Greek Mediterranean diet plan (or a Cretan Diet) is a heart healthy plan based on foods traditionally eaten in Greece, Crete and Southern Italy. Most of these food variations share the same principles. Plant based foods make up the majority of the diet, with the main fat source coming from olive oil. Consuming fish and seafood weekly. Wine in moderation. Red meat occasionally, once a month. Carbohydrates in the form of whole grains. Fresh fruits and vegetables. The primary protein source comes from low fat sources like beans and seafood. One half cup of beans has about the same protein content as an ounce of meat with no saturated fat. Eggs, poultry and seafood in a limited amount each week.

The history of the Mediterranean diet has millenarian origins. Its principles were already in use from the 4th century under the roman empire. The diet attracted international interest after a study conducted by Dr. Ancel keys at the end of the Second world war. Dr. Keys noticed how the population in the Cilento (southern Italy), had a greater longevity, minor incidence of heart problems. The Doctor understood that it was due to the alimentary regimen they followed. Then he decided to undertake a study “Study of the seven countries” [6] in order to verify the health similarities of different Mediterranean populations. Ancel Keys lived in a small village of fishermen (Poplars) in the common of Pollica in the province of Salerno, Italy for 40 years. He passed away in November 2004 at 100 years age.

(1) Tektonidis, Thanasis G., et al. “A Mediterranean diet and risk of myocardial infarction, heart failure and stroke: a population-based cohort study.” Atherosclerosis (2015).
(2) Esposito, Katherine, et al. “Mediterranean diet and weight loss: meta-analysis of randomized controlled trials.” Metabolic syndrome and related disorders 9.1 (2011): 1-12.
(3) Ryan, M., et al. “Diabetes and the Mediterranean diet: a beneficial effect of oleic acid on insulin sensitivity, adipocyte glucose transport and endothelium‐dependent vasoreactivity.” QJM: An International Journal of Medicine 93.2 (2000): 85-91.
(4) Puel, Caroline, Véronique Coxam, and Marie-Jeanne Davicco. “[Mediterranean diet and osteoporosis prevention].” Medecine sciences: M/S 23.8-9 (2006): 756-760.
(5) Scarmeas, Nikolaos, et al. “Mediterranean diet and risk for Alzheimer’s.” Annals of neurology 59.6 (2006): 912-921.
(6) Keys, Ancel. “Coronary problems in seven countries.” Circulation 41.1 (1970): 186-195.
(7) Covas, María-Isabel, et al. “The effect of polyphenols in olive oil on heart risk factors: a randomized trial.” Annals of Internal Medicine 145.5 (2006): 333-341.
(8) Silagy, Christopher A., and H. Andrew W. Neil. “A meta-analysis of the effect of garlic on blood pressure.” Journal of hypertension 12.4 (1994): 463-468.


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  1. My husband’s cardiologist recommended the mediterranean diet. Your article is very helpful because we eat very differently & need information & tools to make changes in our diets.

  2. Very Thanks Margo!

    Yes the foods used to eat in the Mediterranena diet plan have great benefits on Heart.

    I’d like very much to do an interview to your Husband to share his experience.

    Do you like the idea?


  3. Lola Brown says:

    I am requesting a free copy of the diet

  4. Lola this page is already a free copy of the diet.

    If you search for recipes or other info on foods to eat have a look at here:


    Hope been useful

  5. I am currently studying dietitics. The comparison between the health of the U.S. population and that of the Mediterranean is very different. Every 5 years we change our pyramid. The last change just took place not too long ago. The one that was in the running was developed by Harvard it is VERY similiar to that of the Mediterranean.
    Thank you for the information. It proves a major point. We are what we eat. Our health reflects that.

  6. Very thanks Tara.

    Have you read this post?

    It’s a general comparison of all the main diet pyramids.

    Your proves that most of the diets are based on the same principles.

    Thanks for the comment

  7. I am currently doing a 10 week study with my team. Two of the members are following the Mediterranean Pryamid guidelines and the other two are following the U.S. Pryamid guidelines. In just 2 weeks both the triglycerides and the blood pressure were lower in both members following the Mediterranean.(From their starting numbers) We found no real significant change in the other two members. This is amazing. We have several speculations as to why this happened. Im curious to see what your opinion is.
    P.S. MyPyramid (from the U.S.) has an interactive site. Is there a similar one for the Mediterranean Pyramid?

  8. Wow! Sounds good.

    - Some questions:
    1) What foods they eat?
    2) How much?
    3) How many times during the day?
    4) Age of the participants
    5) Physical conditions?

    It’s important because there several variations of the Mediterranean diet i.e. Greeks eat more food based on milk and Italian based on pasta and so on…

    Please Let me know.

    If you like to write an article on the blog I’ll be very very pleased to pubblish it…this is a free point for everybody.


  9. Hi, I read the article and it looked very interesting. I am a boxer and I have been looking for a great diet. I’ll need to bump up the protein a little but over all the diet looks really good. Thank you!

  10. Hi Josh, I’m a thai-boxer!!

    What’s your weight?
    If you like I can share my diet with you.

    Generally my trainer told me to don’t get high in protein, cause they can damage my liver.

    And you?

  11. I’m box in the middle weight class. I weight 150 pounds. That would be awesome if you would. High protein is bad for you? Oh wow, my diet right now is consisting mainly of high protein foods such as tuna, carbs such as pastas and breads, I try to eat vegtables on a regular basis but it’s hard for me to. What weight class are you in?

  12. Hi Josh,

    I’m 175 pounds, in Italy I’m Light heavyweight. My trainer told me to don’t eat too much proteins.

    My coach advised me not to eat a lot of protein because they have nitrogen compounds that can weigh my liver and kidneys.

    It took me integrators based protein and I was advised to eat only one type of red meat, horse meat.

    Here my daily use:

    - Lunch and dinner 0.26 pounds of meat (horse, pork) if chicken 0.31 pounds and fish 0,49 pounds.

    If I can suggest you something about proteins, try to eat legumes such as Lentils, beans, tive.

    They have veg. proteins and are more easily.

    But red meat is very important because it has some elements that help the body to produce group B vitamins.

    It’s good you eat pasta and bread..they are the “Bricks” of our muscles and an ready source of energy.

    If I could share another tip with you, instead of proteins, try to take 0.05 pounds of Branched Chain Amino Acids before and after each training.

    Consider that proteins are made by Amino Acids.

    I use these

    Hope this is useful.

    If you like…why don’t you write your experiece in a 2 lines article?

    I’ll be very happy to share it with my blog readers

    Best regards

  13. Thanks Enrico, I’ll give it shot and let you know how it went in a few weeks.


  14. Ok let me know

  15. This sounds very appealing, I’m going to start this diet.

  16. Hi.
    My doctor says that i need to go on a diet. So she recomended The Mediterranean Diet. But the only thing that is holding me back is, i have no idea where to start. Can you tell me where to start?

    Thank You.

  17. You can start with breakfast. Start by eating fruit and cereals. If you eat out for lunch You can start think on implementing the Mediterranean diet for dinner by eating with meat, legumes, whole grain and vegetables. For snack i love eating almonds, nuts or simple yogurt with a fruit.

    Please let me know if You need more info.

  18. The diet calls for grape juice or red wine. Are there any particular brands that have been found to be better than another? I am working diligently to lower my cholesterol so I have been practicing these principles since Christmas. I refuse to take medication for cholesterol.

  19. What is a good reference for portion control of foods on this diet? The video mentions a particular pasta but I did not get the exact name, could you please share? Why do you eat eggs when eggs are high in cholesterol? I only eat Egg beaters now, am I wrong?

  20. @Lynette You can find great Italian red wine brands like “Nero Avola” – “Lambrusco” – “Brunello di Montalcino” – “Chianti” and so on.

    About grapes I suggest you buy “Uva Italia” red grapes.

    Not everybody know that most part of cholesterol in created by out body, so cholesterol control on food could resolve the problem in part.

    You can buy a little cuisine balance calculate portions based on ingredients quntities (I use to define a portion that quantity of food that cover half of the plate).

  21. Roxann Bobo says:

    I was triing to get a list of what you can eat and what you shouldn’t eat like other diets offer but cannot get that. Can you please give me a simple list of what to eat?

  22. Roxxan Subscribe here and get your food list

  23. I was just wondering if anyone came up with a suitable diet listing for those who have Diabetes II. I currently lost 6lbs. On this diet, and have been on it for about 4 weeks now. But now my weight seems to be at a standstill, what should I cut out? The carbs? I only eat high grain items with 100% wheat, maybe only 2 slices of bread daily. My blood sugars are really good since I started this diet, (actually excellent, ranging from 75 to 110!) I have had to cut back on my insuling intake, but now my weight is at a standstill. Whats happening. I need to lose at least 35 more lbs. ( I am only 5’1″ and I am 56 yrs old) I am on disability with a back injury, (permanent) but can walk if its not too long. Any suggestions how to make the weight come off, and get more fit? Thank you for all your help. This site is the best as far as you guys answering questions and giving great feedback.


  24. Patti that’s awesome you’ve lost weight!

    Be careful you should not lose weight fast, you may risk to damage your metabolism and get more weight once you’ll restart eat normally.

    4 weeks is a short period to think to lose more weight, continue follow the diet as it is now. If you can, You could add a moderate walking (20 minutes a day in the morning before breakfast).

    Hope it works
    Thanks again for your comment.

    Warm regards

  25. Jean Senn says:

    Looking to change my life style. The way I eat and exercise.

  26. looks good

  27. I am allergic to fruit. Is there another alternative that I can have besides the fruit? I really want to try this diet

  28. @Tammy Are you allergic to all fruit?

  29. Enrico thank you for your response this is awesome..Yes Im allergic to all fruits..The most I can do is drink White Grapefruit Juice no sugar added.

  30. Tammy,

    Are you allergic to dried fruit or seeds too? (nuts, almonds, etc…)

  31. I started a mediterranean diet 2 weeks ago using a 28-day book I found at the bookstore. I exercise 5 times a week for about 20-30 minutes each time. But so far I have only lost ONE pound. I love the health benefits of this way of eating but am a little discouraged with the weight loss.

  32. Christine Edwards says:

    I was recently diagnosed with RA and additional lupus symptoms. My Rheumatologist has recommended a Mediterranean diet, I am hoping to lear more about that.

  33. Do the pastas, bread and cereal have to be whole grain? I like whole grain bread, but I enjoy Cornflakes, Special K cereal and white pasta occasionally when I am at a restaurant.

  34. Mediterranean diet fan says:

    I have just stumbled over this mediterranean diet site and I’m impressed. Anything that can increase awareness of the Mediterranean cuisine in this day and age can only be applauded. I especially like the segments above about ‘Characteristics and benefits’ and ‘Understanding what works and what doesn’t’.

    I hope you continue your enthusiasm & public contributions with this special diet.
    Ray Darken

  35. Enrico im not for some reason allergic to dried fruits or seeds..and I can eat nuts and almonds yes

  36. Ok,

    so perhaps some Almonds, Raisins, figs, walnuts and dates my be a valid substitute to fresh fruit. (be careful to portions they have a lot of calories)

    To balance the fibers and minerals you could increment your legumes and broccoli, spinach, cauliflower, tomatoes, zucchini, arugula, eggplant, peppers and artichokes.

    Hope it helps
    Warm regards

  37. Rachel Fitzgerald says:

    I am interested in the Mediteranean Diet

  38. Naomi Nichols says:

    Diagnosed with Diabetes 2 and heard this diet is ideal.

  39. Susan Garofalo says:

    I have asthma ,hypertension and recently diagnosed with the “warning” of diabetes(with diet & exercise I should be good). The doctor recommended this diet, is there a sample of your daily diet menu that you could e-mail me? Thank you

  40. Hi, is it possible to lose weight and follow the mediterranean diet?

    I am very interested in following this way of eating but want to continue to lose weight. I started a diet called Medifast a few months ago and incredibly lost 20 pounds. But now I notice that my skin is very saggy and my hair is even thinning in the top front, and by my temples it looks like I am forming bald spots! I am 32 years old and in relatively good health. I started at 182.5 lbs. and am now at 166 lbs. ( I got down to 162 lbs. but I gained a few pounds back already because I haven’t been sticking 100% to the program) and 5 foot 4 inches tall. I’ve been exercising regulary for about month. I do 3 days of weights and 3 days of cardio (walking/jogging). The diet is extremely low calorie and all soy based so I attribute that to the hair loss. But I think it is crazy to have to make this sacrifice to lose weight, but I am desperate at this point. I’ve tried everything! I want to be able to eat healthy and enjoy food while losing weight, not feeling deprived ALL the time. I have had my thyroid checked too and it seems to be fine.

    The funny thing is, I actually lived in Greece for 6 months but didn’t pick up on their way of eating because I didn’t know how to cook the food. I was used to cooking macaroni and cheese and hotdogs, as I was raised, and had no idea how to cook the vegetables and use all the fresh ingredients I found in the markets there.

    So, basically I just want to know if there is a way to use this plan to lose weight.

    Thank you for taking the time.

  41. I see you recommend cereal for breakfast. What type of cereal do you recommend? Other breakfast ideas?

    Thank you!

  42. I was diagnosed in August with Autoimmune Thyroiditis (Hashimoto’s Disease). I’ve been on steroids since being diagnosed in order to bring down my antibody level. I have gained weight steadily since then! I will have to remain on the steroids until at least the end of December. My question is: Will being on the Mediterrean diet help me with weight lose even though I am on steroids and my thyroid is not metabolizing as it should? …. I have to do something!

  43. good website. only one minor thing to mention — under the “mediterranean diet food list” heading, “aromatic grass” is listed. it includes basil, thymus, oregano, and garlic. none of these are grass. perhaps, instead of “grass” the word “herbs” should be used. also, “thymus” is a gland in humans located below the sternum (chest bone) that plays a role in immune system function. again, perhaps the correct word is “thyme”? just want to be clear on what is meant here… thanks.

  44. I am interested in this way of eating. A little skeptical though because I love red meat and I was on the Atkins Diet a few years back and it worked great then however, once off it is near impossible to get back on for me. I have low energy, and depression. Will this help? Also, I read it is an anti-inflammatory diet. My sister has fibromyalsia and there is no known medical cure. Would this nutrition plan help her? Thanks

  45. April Smith says:

    I am interested in this way of eating and sharing with my family as healthy eating together and being active! I have been recently diagnosed with a rare disease, and I am using all natural vitamins (vegetable coated vitamins and other supplements, recommended by my chiropractor) I have alot of energy, and I feel healthier! I want to be healthy and my family too! My disease I have, there is no medical cure @ this time ‘Cadasil’ I suffer from migrane headaches that last between 1-2 weeks (severe pain, I have been hospitalized 2x due to pain) I don’t want to take prescription pills, narcodics…I want to be all natural! My son, 11 years old has ADHD…My daughter, 11 years old has ADD…I want to learn how to be healthier for my children as well, their well-being is the upmost importance to me, I am very excited to recieve information and get started to a healthier lifestyle! Thank you so very much! -April Smith

  46. I have a question about the dairy. I understand the 0% trans fat. Does this also mean cheese, cottage cheese, etc have to be low-fat or non-fat.

  47. I have questions about exercise. I have arthritus in both shoulders and in my big toe which makes it almost impossible to do much exercise. Does anyone have any idea of what type of exercise I can do that will help me along with the mediterranean diet. I’m 72 years old, 5 ft tall and 60 lbs overweight. Thanks.

  48. I have chronic fibromyalgia and stopped using any of the medicines given to me by doctors because of the side effects, one of which I gained so much weight. Now my pain is almost unbearable especially at night when I try to get some sleep. Im trying to heal naturally and would like to know what foods decrease inflammation in the body and which herbs to help with pain. they say to stay away from diary because it creates inflammation in the body? Do you have a one day menu to follow for this so I can get an idea? I appreciate any insight given…desperately seeking answers for one pain free day…

  49. buy suprisely to take huge discount

  50. Sandra Xavier says:

    i would like to recieve recepes

  51. I would like to recive recepes .

  52. I woul like to recieve receipes and diet plans

  53. Remember me!!!!

  54. I would like to thank you for your information, there are a lot of behavioral changes out there, but however they are always expensive. I wish agencies will get ordinary people like me to to a make over. I see all the foods that we are suppose to eat, but it is hard for me. Please do not make fun of me, I am asking for help.

  55. please provide me with diabetics menu for breakfast, lunch and dinner

  56. I think this sounds like a sensible healthy lifestyle change, but I am concerned with the red wine daily. I fully enjoy a glass of red wine occasionally, but daily is not going to work for me. Are there substitutions I can try? Grape juice?

  57. I’ve been moving more and more in this direction. Haven’t eaten meat in over 20 years, but consciously trying to incorporate more fruit and yogurt (greek-style) and nuts into diet. Used to be macrobiotic, so already big on whole grains, and a big fish lover and the only oil I have in the house outside of occasional sesame oil for Asian cooking is extra virgin olive oil. Will say it makes a difference in how you feel and energy.

  58. I enjoyed this article and found the information to be right to the point. The only thing missing is the mention of olive oil cooking temperature. One of the main reasons I cook less with olive oil and more with oilve oil margerine is because olive oil itself can be toxic if over heated. This information I beleive would be important in supporting the olive oil emphasis in your article. Olive oil can be heated, but at very low levels requiring someone cooking with it to be careful and patient in preparing a meal. It shouldn’t overheat at certain degrees or cause smoke otherrwise it becomes unhealthy for consumption.

  59. Sarah Butler says:

    Hi, My name is Sarah. I’m 17 years old and weigh 190 lbs! I need some tips on how to get healthy and lose weight. I think this may be the diet for me. I have been on it for four days now and I love it! Can you help me??

  60. Hello Sarah and thanks for getting our Mediterranean Diet Book.

    Just follow the suggested diet plan for 28 days and come back to us to share your results.

    If you need some food/recipe modification do not hesitate to contact us.

    Welcome aboard!

  61. Trena Anderson says:

    Hi just wanted to say, the information is great and simple. I have been looking for life style change that i an stick to . I had uterine Cancer and beat it I also lost weight, but in the years I have crept back to 300lbs and looking for a east tto follow plan.

    Thanks a bunch.

  62. Thank you so much Trena!
    Please, do not hesitate to contact us for help requests :-)

  63. Jo-Anne E. Terrell says:


    My co-worker and I, plan to start one (1) of these three (3) diets; Phase I, Phase II and/or Mediterrean Diet(s). Fortunately, I am taking a nutrition class and we want/need to lose some weight time for our birthdays. My next birthday is July 18, 19??. Her’s is Sept. 27th. My target is to loose at least ten (10) pounds a month.

    We are going to start, Tuesday, May 1, 2012. @ mid-night.

  64. @Jo-Anne,

    It’s good you started to plan a diet…I’d recommend you to not consider it as a weight loss challenge…the diet is the way you treat your body…you should go for the “I wonna be healthier” way instead…once you reached your target weight? What’s next?

    And why planning a day to start your healthy eating? Just start now…there is not time to wait for your health!

    Thank you for writing the comment

  65. Grace Lee says:

    Could you kindly send me the Diet Meal Plan? More variations for breakfast, lunch and Dinner?
    Thank you! :)

  66. Grace,

    I’ve replied on your latest comment :-)

  67. Crystal says:

    Can u please send me information for meal planning and recipes for a diabetic? Our Cardiologist recommends and pushes to follow this way of eating, since diabetes is so highly linked to heart disease.

    Thank you!

  68. Hello Crystal and thanks for the comment….have you already downloaded the sample meal plan? you should find a lot of suggestions for diabetics there:

    thank you

  69. I’ve been on this meal plan since november of 2011 since my cardiologist recommended the mediterranean diet after my operation and I’ve lost 10 lbs. I don’t feel like I’m on a diet it’s just part of my new lifestyle and I feel so much better. Once you know the basics of the Mediterranean diet it’s easy! Going to the gym twice a week also helps and I walk at least 30 minutes every day!

  70. Ken White says:

    Thankyou, have a good day, good-bye. Ken

  71. hi , how many seeds of oliives should one eat and what is the best time? i do it for breakfas
    t,u talked of including a drink in ones meal .is tea ok ,are tomatoes right for brkfast ?

  72. Hello Hellen,

    it depends on different factors like your daily calories goal.

    Please contact me at

    I’ll be happy to help

  73. What is a good drink beside Wine that is good for you? How about flavored Water ?

  74. I have to buy my food once a month, will this download supply me with a list of foods that i need for the month.
    Thanks George

  75. @George,

    Of course! I’ve sent you the details :-)

  76. I love fixing a smoothie in the morning with pumpkin, greek home-made yogurt, dab of peanut butter and soy milk. I am worried about the peanut butter?? I do use organic? Am I being bad???

  77. I have a fatty liver and I am not suppose to eat starches but they recommend Mediterranean Diet…how do I incorporate this without the starch?

  78. FreeSmarts says:

    I was raised on a mediterranean diet but got sucked into the commercialism and the luxury of fast foods, and processed foods. I’ve become aware of the ill effects of making unhealthy decisions to just stuff my mouth to alleviate hunger and have resumed “good eating habits”. I’m carrying fruits/nuts (dried, fresh and canned) along as snacks also.
    One of the meats used often, in a mediterranean diet, is lamb. Because, a little portion is unbelievably filling and incredibly healthy for you. That’s not to say beef is bad for you, just not as plentiful due to geographical considerations. The basic concept is: eat often, and adjust your meal portions to compliment your activity level, when using moderation in your weight loss plans. As starvation triggers a defense mechanism to store calories whenever your (unique need) metabolism “perceives” that your nutrient crisis (compared to a shipwrecked sailor) is over.
    The trick is to shop at farmer’s markets and buy “UNPROCESSED” food. Also, shop butcher stores for meat purchases and avoid plastic wrapped meats, as that ingredient in that “particular” plastic is linked to American obesity. For lack of a better term, scientists have documented that the meat wrapping plastic contains a “fat cell molecule”!

  79. Michaele says:

    I need some help. I can’t have nuts, beans or soy products. What other kind of subs can I use instead?

  80. Rosemary says:

    I am a 56 year old very obese lady, and I am going to start the diet tomorrow, I weigh 288 pounds and should weigh around 165:( also my husband has heart issues even a diffiburalator, and needs to loose about 50 pounds.. any help or suggestions would be much appreciated…I got a pamphlet on this diet from the Mayo Clinic in Rochester Minn. Thanks!

  81. Hi, my husband has an enlarged prostate and has been told that a Mediterranean diet is good to follow, but he has to cut dairy. Are there dairy-free alternatives to Greek yoghurt that he can have?

  82. Laurie Busa says:

    Going to give this a try. My husband and I need to concentrate on changing our lifestyles. Dr appointment was a “Wake up call”.

  83. Jill Tarleton says:

    I have just been diagnosed with diabetes and they want me to lose 75 pounds and my sister 50 pounds. I have been reading a lot about different diets and like what I read with the Mediterranean diet. However, I don’t know how to cook with hummus, polenta, couscous, etc. This is entirely different than the “Southern” cooking that I was brought up on and learned to cook. Plus we are not fish eaters – just don’t like the taste or texture – any suggestions. The only way that I eat fish is fried flounder and that is not healthy – I know. I don’t mind the fresh fruits and vegetables – eat those with no problem. I will have to substitute the red wine for white since red wine gives me migraines, but I would not think that would be a big deal???? Any simple recipes for adding these different foods into our diet and get rid of high cholesterol, high blood pressure, diabetes 2, etc. Any help would be appreciated! Thanks!

  84. I am allergic to wheat and sensitive to milk. What are other whole grains I can eat?

  85. Hello Mary,

    Quinoa, corn and rice are good alternatives

  86. To JillTarleton eary Sept. Your Mygrain is caused by the preservative chemical added to most commersially bottled red wine. Try and find preservative free or a local wine making club who will be using local grown fruit and vegitables, blackberries,elderberries, beetroot etc. aswell as home grown grapes.
    The original Cretan Diet Recipe Book was writen in French. Only a small number of the English translation seem to have been printed. Can any one help with an unwanted one in reasonable condition at a low price?

  87. Michelle Noe says:

    Anna K, have your thyroid checked.

  88. I like this program, but if I stay on it for any length of time my Diverticular disease flares up. Any suggestions?

  89. Hi I want to start this Mediterranean diet.But we have plan to get baby .Is it good to start this plan in this time and im having thyroid also …

  90. Hi. I could not have found your website at s better time! It’s Spring and I have been meaning to make a big change in my diet. The website is so informative and well designed. I also look forward to your eBook. Thanks for caring and helping us folks interesyted in better health.

  91. Where to start?? My partner has just had her third stroke. She is also a paraplegic and has high blood pressure, high chloresteral, and type 2 diabetes (all diagnosed last June). She is a very picky eater and does not like spicy foods, tomatoes, fruits that are sour (grapefruit, grapes, oranges). I am stuck as what to do. I cook for five people and don’t want them to think I am a restaurant and they can chose whatever they want. The boys do not like fish, but the girls do. Soooo, where do I start?? Thanks for all your help and guidance.

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