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Popular diet

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.

Build a meal planSample menu
  • 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. 1

    Fish and seafood — main source of protein, at least twice a week

  2. 2

    Extra virgin olive oil as the primary source of fats

  3. 3

    Vegetables, fruits, greens and legumes daily in large quantities

  4. 4

    Whole grain products instead of refined cereals and bread

  5. 5

    Dairy products in moderate amounts, preferably cheese and yogurt

  6. 6

    Red meat — rarely, poultry — in moderate amounts

  7. 7

    Nuts and seeds as healthy snacks

  8. 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
Live example

Sample menu for the week

Target 2108 kcal. One cooking session covers 2 days.

Build your own plan

5 Oct

1709 of 2108 kcal

  • Breakfast

    437 kcal

    • Millet Cutlets with Butter
      437 kcal
      2 days - 2 serv.

  • Lunch

    422 kcal

    • Mushroom Soup in a Slow Cooker
      133 kcal
      2 days - 2 serv.
    • Mushroom Soup in Crispy Bread
      Side289 kcal
      2 days - 2 serv.

  • Dinner

    850 kcal

    • Beef Azu with Potatoes
      663 kcal
      2 days - 2 serv.
    • Mashed potatoes with egg and milk
      Side187 kcal
      2 days - 2 serv.

6 Oct

1709 of 2108 kcal

  • Breakfast

    437 kcal

    • Millet Cutlets with Butter
      437 kcal
      From day 1 batch

  • Lunch

    422 kcal

    • Mushroom Soup in a Slow Cooker
      133 kcal
      From day 1 batch
    • Mushroom Soup in Crispy Bread
      Side289 kcal
      From day 1 batch

  • Dinner

    850 kcal

    • Beef Azu with Potatoes
      663 kcal
      From day 1 batch
    • Mashed potatoes with egg and milk
      Side187 kcal
      From day 1 batch

7 Oct

2269 of 2108 kcal

  • Breakfast

    583 kcal

    • Potato Waffles with Butter Lard
      583 kcal
      2 days - 2 serv.

  • Lunch

    888 kcal

    • Potato and Mushroom Dumplings
      668 kcal
      2 days - 2 serv.
    • Beef and Beet Borscht
      Side220 kcal
      2 days - 2 serv.

  • Dinner

    798 kcal

    • Buckwheat with Chicken in Tomato Sauce
      546 kcal
      2 days - 2 serv.
    • Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      2 days - 2 serv.

8 Oct

2269 of 2108 kcal

  • Breakfast

    583 kcal

    • Potato Waffles with Butter Lard
      583 kcal
      From day 3 batch

  • Lunch

    888 kcal

    • Potato and Mushroom Dumplings
      668 kcal
      From day 3 batch
    • Beef and Beet Borscht
      Side220 kcal
      From day 3 batch

  • Dinner

    798 kcal

    • Buckwheat with Chicken in Tomato Sauce
      546 kcal
      From day 3 batch
    • Eggplants with Sour Cream and Bell Pepper
      Side252 kcal
      From day 3 batch

9 Oct

1876 of 2108 kcal

  • Breakfast

    440 kcal

    • Frittata with Asparagus, Peas and Mozzarella
      440 kcal
      2 days - 2 serv.

  • Lunch

    888 kcal

    • Pasta with Sautéed Vegetables and Stewed Tomato
      634 kcal
      2 days - 2 serv.
    • Chickpea and Leek Soup Puree
      Side254 kcal
      2 days - 2 serv.

  • Dinner

    548 kcal

    • Pasta with Meat and Vegetables
      446 kcal
      2 days - 2 serv.
    • Stewed Cabbage with Mushrooms
      Side102 kcal
      2 days - 2 serv.

10 Oct

1876 of 2108 kcal

  • Breakfast

    440 kcal

    • Frittata with Asparagus, Peas and Mozzarella
      440 kcal
      From day 5 batch

  • Lunch

    888 kcal

    • Pasta with Sautéed Vegetables and Stewed Tomato
      634 kcal
      From day 5 batch
    • Chickpea and Leek Soup Puree
      Side254 kcal
      From day 5 batch

  • Dinner

    548 kcal

    • Pasta with Meat and Vegetables
      446 kcal
      From day 5 batch
    • Stewed Cabbage with Mushrooms
      Side102 kcal
      From day 5 batch

11 Oct

1885 of 2108 kcal

  • Breakfast

    231 kcal

    • Baked Eggs with Tomatoes and Garlic
      231 kcal

  • Lunch

    837 kcal

    • Dumplings with radish and onion
      584 kcal
    • Cream Soup with Peas and Iceberg Lettuce
      Side253 kcal

  • Dinner

    817 kcal

    • Baked Fish Fillet with Mushrooms and Potatoes
      522 kcal
    • Apple and Pickled Beet Salad
      Side295 kcal

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

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.

Build a menu for this diet

The planner picks recipes within the macro range, splits calories across meals and builds a weekly shopping list.

Build a meal plan

This page explains diet rules and does not replace medical advice.

Updated 2026-10-02

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