Our team editor decided to test out the well-known diet.
Medically reviewed by Suzanne Fisher, RD
Dana Ingemann, MPH
She serves as a Senior Editor and holds a certification as a Health Education Specialist (CHES). Over the span of seven years spent on personal, professional, and scholarly readings, Dana discovered that many popular diets often fall short of expectations. Given this insight and medical experts’ endorsement of the Mediterranean diet, Dana decided to explore whether it would suit her lifestyle and financial constraints.
If you’ve spent any time online lately, chances are you’ve come across mentions of the Mediterranean diet. On my own social media feeds, it has been promoted as the ultimate solution for healthy eating. However, similar to your feelings, I tend to approach anything labeled as a “diet” with skepticism.
Despite its name, the
Mediterranean diet
It isn’t exactly what you’d call a “diet.” Instead, it’s a series of eating routines that adhere to a specific regimen.
The Mediterranean diet emphasizes particular types of foods and suggests reducing the intake of others, without entirely eliminating anything from your meals. Additionally, numerous studies support the advantages of following this dietary approach. Individuals adhering to this diet might see a decreased likelihood of heart-related issues, weight problems, and high blood pressure.
high blood pressure
), metabolic syndrome, and dyslipidemia (an imbalance of fats, which can develop if you have
high cholesterol
, among other factors).
However, does the Mediterranean diet truly prove effective? From my personal experience, indeed it does. Since the Mediterranean diet emphasizes developing healthier eating routines instead of eliminating certain types of foods entirely, I discovered that following the regimen was quite manageable and even enjoyable for me. This dietary approach broadened my perspective and reduced my general skepticism towards various diets. I genuinely relished this journey and intend to adopt several aspects of it into my everyday routine.
Before You Get Started
Remember that it’s advisable to consult your healthcare provider before making significant alterations to your diet as part of a lifestyle change. Our individual nutritional requirements can be affected by numerous elements such as medication use, physical activity levels, vitamin deficiencies, among others.
For instance, the Mediterranean diet suggests consuming minimal amounts of red meat. Should red meat be your main source of iron, or if you do
iron deficient
, you should consult a healthcare provider or a dietitian to make sure you’re getting sufficient iron in your diet.
People often include wine in their diets. Nevertheless, wine and alcohol should generally be avoided by individuals who are
pregnant
, experience alcohol use disorder, or have various other health issues.
Foods To Buy
Individuals adhering to the Mediterranean diet model their eating habits after those residing around the Mediterranean Sea. This dietary approach encompasses sixteen nations bordering this sea, such as Italy, Morocco, Syria, Greece, among others, thus leading to numerous adaptations. Nonetheless, the diet typically comprises these types of food items and categories:
-
Lots of
fruits
and
vegetables
—particularly whole and unprocessed foods, including starches such as potatoes -
Bread
and other grains -
Legumes
(beans), nuts, and seeds -
Olive oil
(lots of olive oil) - Dairy products
-
Eggs
, fish, and
poultry
, despite the restriction on poultry
To adhere as closely as possible to the diet’s guidelines, reduce your consumption of sugars and sweetened beverages, along with items that have high levels of sodium.
highly processed foods
, processed carbohydrates (like white bread or white rice), greasy cuts of meat, and saturated fats.
Meal Prep Strategies
This diet proved far more accessible compared to others I had grudgingly attempted, primarily due to the factors mentioned earlier. To be completely honest, I was already consuming quite a bit of olive oil, legumes, fruits, vegetables, and nuts before fully embracing this plan. Nonetheless, I anticipated finding certain indulgences challenging, so I established some guidelines for myself to assist in managing these temptations effectively.
-
Alcohol:
I like having a beer or cocktail on the patio, particularly when the weather is nice. I promised myself I would limit my intake to two or fewer drinks each week. -
Chicken:
Although the Mediterranean diet permits having chicken in limited quantities, I consume quite a bit of it. Instead, I decided to purchase additional fish and focus primarily on legumes for my main source of protein. -
Ice cream:
Everyone who knows me understands that I adore ice cream more than anything else. However, I’ve limited myself to having it only once every two weeks. -
Convenience meals:
It’s incredibly simple to heat up something store-bought. Despite this, I put effort into preparing my own meals in advance and freezing them for future use.
Afterward, I began focusing on cooking and meal preparation. Although I’m slightly ashamed, it doesn’t come as a surprise that I initiated this process with some quintessential Mediterranean dishes. My favorite among them was a delightful couscous bowl featuring tomatoes, cucumbers, and red onions.
chickpeas
, crumbled feta cheese, paired with broiled salmon, served with a lemon-tahini sauce.
Making this dish was simple and it kept well too. I prepared the couscous, diced the vegetables, whisked up the dressing, grilled the salmon, then stored each component separately until ready to serve everything mixed together at mealtime.
It sparked an idea: Could preparing all components for multiple dishes ahead of time allow me to assemble them whenever I wanted? Unlike some people, I tend to tire quickly of eating leftovers beyond just two times. However, organizing my meals so that they offered varied combinations every day kept things exciting. So, I opted to pick various elements from different categories and combine them however suited my fancy.
1. Prep a Grain
I opted to assemble a variety of grains that could act as the foundation for my meal. My choices included couscous, along with orzo, oats, basmati rice, and whole wheat tortillas. To save time, I precooked certain items like the orzo and basmati rice, which required more cooking time. Meanwhile, I left others uncooked because they would be faster to prepare whenever needed.
2. Chop the Veggies
I diced an assortment of vegetables such as onions, bell peppers, broccoli, cabbage, kale, cucumbers, and tomatoes. Next, I sorted them into three groups: those meant for cooking immediately, those to be kept fresh in the fridge, and others destined for the freezer. By doing this, I ensured that depending on the amount of time available to prepare dinner, I would have readily accessible options in whichever state was most convenient.
3. Mix up some dressings
I keep glass jars, and wow am I glad about it now! Out of those, I chose several that would work well for mixing dressings and got creative making various sauces and vinaigrettes; many actually tasted pretty decent. My top pick was still my classic lemon-tahini dressing, though some of the other creations also came out rather tasty.
4. Pick Your Protein
I selected a mix of beans, some fish, and also some chicken for my meal.
protein sources
Although I wasn’t keen on doing much cooking ahead of time, I decided to take some initiative. I removed the meats from their initial wrapping, cut away excess fat when necessary, applied my chosen marinade, and then placed them in the freezer for future use. This way, once I was prepared to start cooking, all I had to do was defrost them, and they were immediately ready to be cooked!
I’m quite satisfied with how this plan turned out. Rather than hastily putting together a meal amidst my schedule or struggling to find motivation to prepare dinner, the plan enabled me to quickly create a delicious and healthy meal typically within 10 minutes or less. Although preparing the ingredients required some effort during the weekend, it’s time I’d otherwise spend crafting only one recipe. This method proved simpler and provided meals for far longer.
Methods for Refreshing the Mediterranean Eating Plan
Along with this approach, I discovered several other speedy meal options that adhered to the guidelines of the Mediterranean diet. They consisted of:
-
Smoothies:
I went ahead and pre-packed them before freezing too, allowing me to simply blend and head out whenever needed. Given extra free time, I would have mixed everything in a bowl and added some toppings instead. -
Toasts:
Toasts aren’t only meant for peanut butter or jelly! I experimented with various toppings like Caprese toast, smoked salmon and avocado toast, as well as Ricotta topped with toasted almonds, amongst other combinations. -
Dips:
If you’ve never combined various beans and vegetables into a dish with vinaigrette and enjoyed them as a dip, then you’re truly missing out. -
Salads:
All the ingredients I had prepared could just as well be added to some lettuce rather than grains for an additional crunchy texture.
In general, I didn’t lack for diversity. Although I had to prepare meals outside my usual cuisine, I found it both simple and tasty.
Has the Mediterranean Diet Proven Effective?
I must say, adopting the Mediterranean diet really benefited my health. It not only allowed me to maintain my usual exercise routine but also gave me an extra boost of energy compared to before.
I thoroughly enjoyed my meals as well. I plan to seamlessly integrate these techniques into my usual meal preparation process, both for the reduced cooking time and due to how tasty and revitalizing the dishes were.
What amazed me most with this diet is that I felt full for extended periods. Initially, I worried about feeling hungry frequently; however, I ended up eating quite a bit.
fiber-packed meals
That satisfied my appetite. To be completely honest: The additional fiber also brought some extra flatulence. Consider yourself forewarned.
I realized that I had neglected several of my indulgences, with varying degrees of absence noticed. In essence, I can manage with reduced alcohol consumption, yet I have a strong desire for increased ice cream intake. Going forward, my plan will be to incorporate more legumes and vegetables into my diet.
less alcohol
, along with a sufficient quantity of ice cream.
Difficulties Encountered While Adhering to the Mediterranean Diet
I realize there are hurdles when adhering to the Mediterranean diet, several of which I faced myself. The primary issue for me was time management. While I thoroughly enjoy sinking my teeth into some crusty, seed-filled whole-grain bread drizzled with extra virgin olive oil, such fare alone doesn’t keep hunger at bay. Crafting nutritious dishes brimming with flavor using predominantly uncooked components can be quite labor-intensive, despite planning ahead like I attempted.
Similarly, choosing not to have a microwave meal
Trader Joe’s
So I had the option to prepare a couscous bowl but it often felt incredibly inconvenient at times when things were rushed. There were days when I gave in and opted for something from TJ’s instead, yet most days I managed without. That’s what makes this dietary approach so great: finding balance.
Secondly, this eating plan places significant emphasis on consuming raw, unprocessed items. Adhering strictly to this regimen could prove challenging without easy access to such foodstuffs or the necessary equipment for their preparation. Should you discover that completely embracing the diet feels overly restrictive rather than beneficial, consider focusing only on aspects within your practical reach. For instance:
-
Frozen is fine:
Although the diet suggests consuming fresh fruits and vegetables, I don’t have an issue with using frozen ones.Frozen broccoli is still healthier than potato chips! -
Explore the non-grocery choices available near you:
Is your local area equipped with a food pantry? How about a community refrigerator? Or perhaps a produce sharing program? Try searching for these online; you might find something unexpected! -
Look after your future self:
Personally, I cook only for myself. So whenever I prepare a meal, I make around four to five portions at once. This way, future me is grateful for the extra meals prepared. -
Cut yourself some slack:
I definitely gave in and went out for some ice cream or enjoyed a drink with my buddies. It was rejuvenating for the spirit, so to speak.
Related:
Mediterranean Diet Grocery List: A Guide to Adopting This Beloved Eating Regimen
The Final Verdict
Is the Mediterranean diet suitable for me? Absolutely, yes. If you want to include more vegetables, whole grains, and healthy fats in your meals, it might also work for you. For those wary of following another “diet,” remember that this one isn’t overly restrictive compared to others. Simply adopting certain elements, such as consuming more fish and reducing red meat intake, can make a positive difference. Consider using this diet as motivation to improve your eating habits and adopt a bit of the Mediterranean lifestyle. After all, when in Rome…!
