Study after study, the Mediterranean diet has been linked to a reduced risk of cardiovascular disease, decreased cognitive decline due to aging, and, most recently, a positive impact on the microbiome. New research continues to promote it as one of the healthiest eating patterns to help support longevity and healthy aging.
So, what is the Mediterranean diet?
The focus is on plant-based foods with daily servings of whole grains, healthy fats, fruits and vegetables, and beans and legumes. This way of eating isn’t restrictive like other diets, so you can still eat things like animal proteins (seafood is preferred), dairy, and eggs—just in smaller quantities. In addition to the food you eat, there’s an emphasis on daily movement, community, and enjoying your meals with others. (Need a cheat sheet? Print out this Mediterranean Diet Food Pyramid.)
If you’ve been wanting to give the Mediterranean diet a try, check out the ideas below for healthy, delicious recipes for every meal of the day.
Mediterranean Feta and Quinoa Egg Muffins
Bursting with veggies and delicious cheese, these batchable egg muffins are perfect for little hands to grab and eat without the mess.
Have you heard of muesli? It’s a Swiss oat-based breakfast cereal that’s similar to granola. Protein-rich yogurt, whole grains, and dried fruit make this a naturally sweet yet filling breakfast.
Colorful Couscous Salad
Boring lunch fare, be gone! This simple yet filling salad is made with vibrant flavors, fresh ingredients, and better-for-you options.
Tuna and Black Bean Wrap
Try this tasty wrap that’s filled with protein–adding lime and peppers keeps it feeling light.
Edamame Carrot Falafel Pitas
Falafel’s been a vegetarian staple forever. This version swaps chickpeas for bright green edamame, and gets an additional protein boost from walnuts and tahini.
Cashew Chicken Wrap
With a rich nutty spread, this wrap offers a unique paring of simple fresh ingredients.
Pasta with Blueberries, Feta, and Pine Nuts
The baby arugula adds a delicious bite to this light dish that plays wonderfully against the sweet blueberries and rich feta cheese.
Farro and Asparagus Salad
Farro is a nutty, delicious Italian whole grain available in specialty stores and many supermarkets. For an extra nutritional punch, serve this on a bed of baby spinach.
Chickpea-Tomato Sauce with Fusilli
Made with beans, tomatoes, and olive oil—all staples of the Mediterranean diet—this pasta will appeal to both kids and adults.
Fig and Feta Flatbread
You can make this fresh fig, feta, and caramelized onion flat bread for a main course or appetizer that’s packed with flavor.
Snacks and Starters
Labneh with Homemade Pita Chips
Like Greek yogurt, labneh is made by straining yogurt until it loses most of its liquid. Tangy, thick, and creamy, it can be served as a spread or dip, similar to how you’d use hummus.
Greek Kabobs with Dill Yogurt Dressing
Packed with classic Greek flavors, like feta cheese and kalamata olives, the kebabs are delicious dipped in the dill yogurt dressing or even just balsamic vinegar.
Sweet Potato Hummus
Switch up traditional hummus with fibrous and antioxidant-rich sweet potatoes. This recipe adds a bit of spice with smoked paprika and cumin.
Grilled Peaches with Yogurt, Honey, and Pistachios
It’s like a deconstructed pie. Plus, you can enjoy it guilt-free since we skipped the carb-filled crust and swapped the ice cream for healthy Greek yogurt.