Mediterranean
Based on traditional eating patterns of countries bordering the Mediterranean Sea. Emphasizes whole foods, healthy fats, and moderate wine consumption. Consistently rated among the healthiest diets.
Goal of the plan
Source best-for note: Heart health, longevity, overall wellness, sustainable lifestyle.
Who it is for
The source category is Balanced, with difficulty marked Easy.
Example meals and foods
The source macro split is 20% protein, 45% carbohydrate, and 35% fat.
Meal timing: 3 meals with small snacks, social eating encouraged.
- Olive oil
- Fish & seafood
- Whole grains
- Vegetables
- Fruits
- Nuts & seeds
- Legumes
- Herbs & spices
- Moderate red wine
- Yogurt & cheese
Foods to limit or adapt
- Processed meats
- Refined grains
- Added sugars
- Trans fats
- Highly processed foods
- Sugary beverages
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionWine consumption is optional. One of the most studied and recommended diets. Very flexible.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
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