Usuba
Mediterranean diet
The Mediterranean diet is based on the traditional eating habits of peoples living around the Mediterranean Sea. It is centered on plant-based foods, fish and seafood, olive oil and moderate amounts of dairy products. Red meat is consumed rarely, while fish is the main source of protein at least twice a week. This approach helps maintain a balance of nutrients: proteins make up 15–20% of calories, fats — 30–40%, carbohydrates — 40–50% of daily intake.
- Protein15–20%
- Fat30–40%
- Carbs40–50%
The diet in numbers
Macros
Most calories come from carbs: 40–50%.
Percentages show the share of daily calories from each macronutrient. A range is a corridor, so there is no exact number to hit.
- Protein15–20%
- Fat30–40%
- Carbs40–50%
Calories by meal
The biggest meal is lunch: 40% of daily calories.
This is how daily calories split across breakfast, lunch, and dinner.
- Breakfast25%
- Lunch40%
- Dinner35%
How it works
- 1
Fish and seafood — main source of protein, at least twice a week
- 2
Extra virgin olive oil as the primary source of fats
- 3
Vegetables, fruits, greens and legumes daily in large quantities
- 4
Whole grain products instead of refined cereals and bread
- 5
Dairy products in moderate amounts, preferably cheese and yogurt
- 6
Red meat — rarely, poultry — in moderate amounts
- 7
Nuts and seeds as healthy snacks
- 8
Minimal processed foods and added sugar
What to eat and what to avoid
Foods to eat
Fish and seafood
- mackerel
- sardines
- tuna
- salmon
- trout
- shrimp
- mussels
- squid
Vegetables
- tomatoes
- cucumbers
- eggplant
- bell pepper
- zucchini
- carrots
- broccoli
- spinach
- leafy greens
Fruits
- oranges
- lemons
- pears
- apples
- grapes
- figs
- olives
Oils and fats
- extra virgin olive oil
- nuts
- seeds
Grains and bread
- whole grain bread
- brown rice
- quinoa
- spelt
- oatmeal
Dairy products
- yogurt
- feta cheese
- goat cheese
- cottage cheese
Legumes
- lentils
- chickpeas
- beans
- peas
Beverages
- water
- green tea
- red wine in moderation
Limit
White meat
- chicken
- turkey
- rabbit
Dairy products
- cow's milk
- butter
Sweets
- honey
- jam
- dried fruits
Beverages
- coffee
- red wine
Avoid
Red meat
- beef
- pork
- lamb
- sausages
- ham
Processed foods
- fast food
- semi-finished products
- canned snacks
- chips
Sugar-containing products
- sugary drinks
- candy
- cookies
- cakes
- ice cream
Refined carbohydrates
- white bread
- white rice
- pasta made from soft wheat
Trans fats
- margarine
- confectionery fats
Pros and cons
Pros
- Rich in beneficial fats from olive oil and fish that support heart health
- High fiber content from vegetables, fruits and whole grains
- Diverse diet, which makes it easier to follow for a long time
- Traditional cuisine with proven recipes and delicious dishes
- Suitable for the whole family, easy to cook
- Minimal processed foods and added sugar
Cons
- Extra virgin olive oil is expensive in some regions
- Fresh fish is not always easy to find away from the coast
- Requires time for cooking, as it involves home cooking
- Can be expensive for a family budget due to quality products
Who it is for
Who it suits
- People looking for a long-term approach to nutrition, not a short-term diet
- Those who want to improve heart and vascular health
- People who prefer fish to red meat
- Families willing to cook at home from fresh products
- People with lactose intolerance can adapt the diet by limiting dairy products
Who should skip it
- People who don't eat fish or seafood
- Those living in regions with limited access to fresh vegetables and fish
- People with allergies to seafood or nuts
- Those who prefer fast food and are not willing to cook at home
Recipes for this diet
Barley Risotto with Vegetables
A hearty dish made from pearl barley with tomatoes, eggplant, zucchini, and celery root. Prepared like classic risotto — the grain gradually absorbs the broth, becoming soft and creamy. Served hot or cold.
- 10.5g
- Protein
- 12.6g
- Fat
- 54.8g
- Carbs
369 kcal / for 1 serving (564.1 g)
Omelette with Suluguni Cheese and Spinach
Quick omelet with tender spinach, melted cheese, and fresh tomatoes. The dish is prepared in a pan in just a few minutes and is perfect for breakfast or a light lunch.
- 29g
- Protein
- 20.5g
- Fat
- 9.4g
- Carbs
328 kcal / for 1 serving (370 g)
Rice with Shrimp, Tomatoes and Parsley
A quick dish with crispy rice, tender shrimp, and fresh herbs. The rice is fried until golden brown with hot pepper, then garnished with cherry tomatoes and parsley. Perfect for a light dinner or lunch.
- 24.3g
- Protein
- 0.9g
- Fat
- 32.5g
- Carbs
251 kcal / for 1 serving (290 g)
Beef Wellington with Liver Pâté
Festive meat dish in puff pastry with liver pâté, foie gras, and spinach. Tender beef tenderloin wrapped in a crispy crust, perfect for a formal table.
- 44.4g
- Protein
- 35.3g
- Fat
- 34.4g
- Carbs
644 kcal / for 1 serving (370.4 g)
Croutons with Cheese and Fresh Dill
Crispy croutons with a tender center, sprinkled with grated cheese and garnished with fresh dill. A simple and hearty dish that takes just a few minutes to prepare.
- 39.1g
- Protein
- 33.8g
- Fat
- 53.2g
- Carbs
678 kcal / for 1 serving (443 g)
Tartlets with cod liver and egg
Appetizer with canned cod liver, egg and herbs in crispy tartlets. A simple recipe for a festive table or everyday treat.
- 11.2g
- Protein
- 51.9g
- Fat
- 15.4g
- Carbs
579 kcal / for 1 serving (182 g)
Italian Focaccia with Olives
Fragrant flatbread with a crispy crust, generously brushed with olive oil and decorated with olives, sea salt, and Italian herbs. A simple recipe for home cooking.
- 8.1g
- Protein
- 16g
- Fat
- 51.1g
- Carbs
397 kcal / for 1 serving (109.2 g)
Chicken Skewers with Tropical Fruits
Juicy chicken skewers with papaya, pineapple and grilled vegetables. Chicken is marinated in lemon juice with honey, then threaded onto skewers together with onion, pepper and fruit. Grilled until golden brown.
- 94.1g
- Protein
- 12.5g
- Fat
- 17.8g
- Carbs
578 kcal / for 1 serving (472.9 g)
Caesar Salad with Chicken and Parmesan
Classic salad with crispy iceberg lettuce, tender grilled chicken, crunchy croutons, and thin slices of parmesan. Dressed with a piquant Caesar sauce with garlic.
- 71.3g
- Protein
- 34.7g
- Fat
- 29.5g
- Carbs
737 kcal / for 1 serving (381.6 g)
Light Salad with Goat Cheese and Tomatoes
A fresh salad made with tender greens, sweet cherry tomatoes, and creamy goat cheese. A simple dish with bright flavors, dressed with olive oil and seasoned with spicy chili pepper.
- 8.9g
- Protein
- 12.4g
- Fat
- 3.1g
- Carbs
164 kcal / for 1 serving (108 g)
Chicken and Vegetable Enchiladas with Cheese
A Mexican dish made with tortillas and chicken, baked with grilled vegetables, tomato sauce, and cream cheese. You can use any ready-made chicken — grilled, boiled, or smoked.
- 40.5g
- Protein
- 48.4g
- Fat
- 64.7g
- Carbs
849 kcal / for 1 serving (651.1 g)
Seafood Skewers
Skewers of squid, shrimp, octopus and mussels with Asian sauce. Seafood is marinated in soy sauce, threaded onto skewers and seared in butter. Served with a sauce made from mayonnaise, soy sauce and lemon.
- 297.2g
- Protein
- 17.2g
- Fat
- 1g
- Carbs
1,544 kcal / for 1 serving (1,646.6 g)
Read more
Mediterranean Diet
The Mediterranean diet is a traditional way of eating for peoples living around the Mediterranean Sea. It is based on plant-based foods, fish and seafood, olive oil, and a moderate amount of dairy products. Red meat is consumed rarely, and the main source of protein is fish at least twice a week. This approach helps maintain a balance of nutrients: proteins account for 15–20% of calories, fats — 30–40%, carbohydrates — 40–50% of the daily diet.
Basic Principles
Fish and seafood are the main source of protein, at least twice a week. Extra virgin olive oil serves as the main source of fats. Vegetables, fruits, herbs, and legumes should be in your diet daily in large quantities. Choose whole grain products instead of refined cereals and bread. Consume dairy products in moderation, preferably cheese and yogurt. Red meat is rare, poultry is in moderate amounts. Nuts and seeds serve as healthy snacks. Minimize processed foods and added sugar.
Advantages of the Approach
The diet is rich in healthy fats from olive oil and fish, which support heart health. High fiber content from vegetables, fruits, and whole grains has a beneficial effect on digestion. A varied diet makes it easier to follow the diet for a long time. This is traditional cuisine with proven recipes and delicious dishes, suitable for the whole family. Cooking is easy, as it involves cooking at home with fresh ingredients. A minimum of processed foods and added sugar makes this approach natural and safe.
Who is this diet suitable for
The Mediterranean diet is suitable for people seeking a long-term approach to nutrition rather than a short-term diet. It is ideal for those who want to improve heart and cardiovascular health, prefer fish to red meat, and are willing to cook at home with fresh ingredients. People with lactose intolerance can adapt the diet by limiting dairy products. However, it is not suitable for those who do not eat fish or seafood, live in regions with limited access to fresh vegetables and fish, have allergies to seafood or nuts, or prefer fast food.
Questions
Short answers to the most common questions about this diet.
