Mediterranean Diet Meal Plan: 7-Day Menu, Food List and Easy Recipes

The Mediterranean diet is a plant-forward eating pattern emphasizing vegetables, fruit, beans, whole grains, fish, yogurt, nuts, and extra virgin olive oil, while limiting red meat and sweets.

Research strongly supports the Mediterranean diet for heart health, with trials showing a significant reduction in the risk of heart attack, stroke, and cardiovascular death.

For weight loss, the Mediterranean diet has shown results comparable to low-carb diets and superior to low-fat diets over the long term.

Key rules for building a Mediterranean meal plan include making extra virgin olive oil the primary fat, including vegetables and fruit daily, eating beans/lentils several times a week, and choosing whole grains.

It's recommended to eat fish and seafood at least twice a week, keep poultry, eggs, and cheese moderate, and consume red and processed meats only occasionally.