How to Eat a Mediterranean Diet

This article was co-written by Jamie Holloway and Summer D Clemenson.

By popular demand we were tasked with coming up with a one day sample of how to eat Mediterranean. We provided recipes for the one day of meals listed here. Jamie has never made a meal plan before and it became a bit overwhelming for her since that is not how she rolls but she met the challenge well. However, she did have fun choosing recipes for everyone to try for their one day.

Don’t forget to drink your water for the day.

Here is a sample of one day on how to eat Mediterranean:

Breakfast: 2 Egg cups, 1 cup of steamed broccoli
>>>See 21 Day Fix Mediterranean Egg Cups
~
Snack: ¼ of a cup of almonds, 1 cheese stick
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Lunch: Greek Gyro-Style Turkey Burger, Sweet Potato Fries
>>>See These Greek Gyro-Style Turkey Burgers Take 20 Minutes
>>>See Crispy Baked Sweet Potato Fries
~
Snack: 1 cup of Greek yogurt with 1 cup of berries
~
Dinner: Greek Salad, Baked Cod with Lemon and Garlic
>>>See Traditional Greek Salad
>>>See Greek-Style Baked Cod with Lemon and Garlic

Jamie also included some links with recipes so you can explore different recipes and create your own plan to eat well.

>>>See 9 Mediterranean Breakfast Recipes We’re Always in the Mood For
>>>See 50+ Easy Mediterranean Recipes That Take 20 Minutes or Less
>>>See Mediterranean Diet Recipes
>>>See Recipes on The Mediterranean Dish
>>>See Top 25 Mediterranean Recipes of 2019

Some History of the Mediterranean Diet

The Mediterranean Diet became popular in the 1960’s when Dr. Andrew Weil introduced it to the United States. The Mediterranean Diet is based on the traditional food eaten in the countries that border the Mediterranean Sea. There are 22 countries that border the Mediterranean Sea, however the original reason that this particular diet was begun to be studied was to increase the standard of living in post war Greece in 1948.

The Mediterranean Diet is based on traditional Greek cooking, however Greek cuisine has been influenced by many other countries like Syria, Palestine and southern Turkey. While the Greek diet was being studied it was found that the diet was healthy because it was consisting of plenty of green vegetables, fruits, herbs, olive oil, whole grains, beans, some red wine and lean proteins.

Facts About The Mediterranean Diet

The Mediterranean Diet is primarily a plant-based diet (75%) with mostly fish and poultry as your protein and very small amounts of red meat. Dairy products may be used in moderation. This is important because the goal of the diet is to be low in saturated fats, like what you find in animal products.

The primary source of fat in the Mediterranean Diet is from olive oil and nuts and seeds. The type of fat in these foods are called monounsaturated fat which is found to lower not only overall cholesterol but the “bad” cholesterol (LDL).

Basic Rules of the Mediterranean Diet:

Eat 7 to 10 servings per day of vegetables and fruit (lean heavily toward green vegetables).
Eat whole grain bread, cereal and pasta and try other grains like bulgar and faro.
Use olive oil instead of butter or other oils.
Eat fish at least 2 times per week. (Fried fish does not count) You are looking for fatty fish like: water-packed tuna, salmon, trout, mackerel or herring.
Reduce red meat. Try to swap beans, fish or poultry as often as you can. Maybe eating red meat, in very small portions a couple times a month.
Enjoy small amounts of yogurt and a variety of cheeses.
Learn to cook with herbs and spices to boost flavor and lessen the need for salt.

Along with their food choices, the Mediterranean Diet also includes being physically active.

If you would like some encouragement and help in designing a wellness plan that meets your needs and goals Karen G Clemenson and the Wellness Works NW Team would be happy to guide you through the process.

Here are some links I would like to share with you:

Image Credit: 9 Mediterranean Breakfast Recipes We’re Always in the Mood For by Tara Goodrum and Adam Felman and medically reviewed by Kathy W. Warrwick, R.D, CDE for Greatist
21 Day Fix Mediterranean Egg Cups by Stephanie at The Foodie and The Fix
50+ Easy Mediterranean Recipes That Take 20 Minutes or Less by Cooking Light
Crispy Baked Sweet Potato Fries by Kathryne Taylor for Cookie & Kate
Greek-Style Baked Cod with Lemon and Garlic by Suzy Karadsheh for The Mediterranean Dish
Mediterranean diet: A heart-healthy eating plan by Mayo Clinic Staff
Mediterranean Diet Recipes by All Recipes
Recipes on The Mediterranean Dish by Suzy Karadsheh for The Mediterranean Dish
These Greek Gyro-Style Turkey Burgers Take 20 Minutes by Adam Dolge for Cooking Light
Top 25 Mediterranean Recipes of 2019 by Suzy Karadsheh for The Mediterranean Dish
Traditional Greek Salad by Suzy Karadsheh for The Mediterranean Dish
Who invented the Mediterranean diet – Greece, Italy, Lebanon or Syria? by Yasmine No-one for Special Broadcasting Service

Ask Dear Jamie

Jamie Holloway is a co-owner of Wellness Works NW & also our Research Manager. Jamie writes Chasing Wellness with Jamie Holloway & Dear Jamie columns. Jamie is also an Independent Wellness Advocate at dōTERRA. She lives in the Portland, Oregon area. Since October 2011 she has been sharing her Journey Toward Health & Wellness with Vasculitis through her blog at JamieChasesButterflies.com. We hope you are as inspired as we are with the raw candor Jamie uses in her writing. If you would like to help support Jamie’s writing efforts please Donate now.

Summer D Clemenson is a co-owner Clemenson Enterprises, LLC & Wellness Works NW. Summer her wife, Karen G Clemenson’s personal motto is Creativity, Honesty & Positivity are a must! This mantra helps them stay community & wellness minded in all they do. Summer is an Independent Wellness Advocate at dōTERRA. Summer also writes poetry and inspirational blogs @ ClemensonEnterprises.com. Her crochet art can be viewed and purchased @ KnottyWares.com & she loves special orders!