Years of research have shown that a Mediterranean diet plan filled with fruits, vegetables, whole grains, nuts and oily fish helps people manage their weight, lower cholesterol and reduce inflammation throughout the body. It also lowers your risk of heart disease, stroke and even cancer.

The diet limits red meat, added sugar, processed foods and salt while promoting a healthy dose of olive oil, beans, eggs, fresh fruit and veggies.

It’s Easy to Follow

Unlike some other popular diets, the Mediterranean plan is flexible enough to be tailored to your specific needs. For example, it limits saturated fat and adds healthy unsaturated fats such as olive oil, which is rich in heart-healthy omega-3 fatty acids. It also avoids processed foods and sugary drinks, and limits sodium. It also emphasizes whole grains and lean meat, but in moderate amounts.

This diet is an ideal fit for anyone who wants to improve their health, especially those with chronic conditions such as high blood pressure and heart disease, or those who want to lose weight. It may even help to lower your risk of depression and dementia.

The diet is easy to follow for people who need to limit salt or are gluten-free, and it works well for vegetarians or vegans as long as they stick to a plant-based menu with a moderate intake of fish, dairy and eggs. You can use fresh herbs, spices and other low-sodium seasonings to add flavor instead of salt. The Mediterranean diet also recommends using a little bit of extra virgin olive oil to cook or to drizzle on salads, and it includes the recommended amount of nuts or olives as snacks.

Other healthy choices include beans, lentils and other legumes; nutrient-rich whole grains such as bulgur, quinoa, barley and farro; fruits; vegetables; eggs; lean meats like chicken and pork; and moderate amounts of dairy and seafood. The diet also allows for a small amount of red wine in moderation, which has been linked to improved mental health and decreased risk of heart disease.

Getting started is as simple as switching from butter to olive oil for cooking and using it on crusty bread, and adding a variety of vegetables to your meals. Try new herbs and spices to add a delicious, savory taste; or experiment with different types of vinegars to create sweeter flavors. Choose unprocessed cheeses, and stick to a moderate amount of soft cheeses like feta, goat or fresh mozzarella. Avoid fried foods and opt for baked or grilled options instead.

It’s Delicious

A Mediterranean diet focuses on whole foods (think veggies, fruits, beans, nuts and healthy grains) and limits ultra-processed foods that tend to be high in sodium, saturated fat and added sugar. That combination helps lower your risk for heart disease and other chronic health conditions, including obesity, diabetes and certain cancers.

The GH Institute’s registered dietitians have put together this meal plan to make it easy to try the Mediterranean way of eating. It’s loaded with plant-based foods like veggies, fruit and olive oil plus lean proteins, fish and poultry. It also limits red meat and highly processed foods, and encourages daily exercise and sharing meals with family and friends.

The sample menu includes plenty of fish recipes rich in omega-3 fatty acids, as well as heart-healthy legumes and vegetables. The menu also emphasizes healthy fats, such as extra virgin olive oil, and low-sodium choices. It limits dairy, red meat and foods with added sugar, and aims for daily physical activity and moderate amounts of wine with dinner.

Start by stocking up on these staples, then experiment with fresh produce, herbs and spices. Try new dishes and use them in different ways, such as adding hummus to salads or making a beet soup.

During the week, choose these quick and simple meals to enjoy at home:

Choice 3: Grilled salmon with veggies (or vegetable skewers) and a side of steamed broccoli or roasted zucchini. Choice 4: Baked sweet potato stuffed with veggies, shredded chicken and a drizzle of tzatziki sauce.

Choice 5: Poached chicken and a large salad with olive oil dressing and grated or crumbled cheese.

The GF Institute’s Mediterranean meal plan may include recipes that are a little higher in calories than typical, but it is important to balance your meals with nutrient-rich foods and limit excessive fats. Your doctor or dietitian can help you adjust the plan based on your medical history, underlying health issues and personal preferences. Drink plenty of fluids, mainly water and non-fat milk. If you decide to start drinking wine, limit the amount you consume to one or two glasses a day.

It’s Healthy

The Mediterranean diet is a heart-healthy plan that’s rich in fruits, vegetables and whole grains. It’s lower in red meat and processed foods, and it promotes healthy fats, including olive oil and nuts. It also includes healthy protein sources, such as fish and beans. This type of diet can reduce your risk of high blood pressure, high cholesterol and depression, as well as help you lose weight.

The plan is low in saturated and trans fats, which can increase your risk of heart disease. It’s also higher in monounsaturated fats and omega-3 fatty acids, which can improve heart health and lower your risk of high cholesterol. It’s also high in fiber, which can help you feel full and manage your weight. The plan also emphasizes eating a variety of foods, which may help prevent diabetes and cancer.

Many people find that the Mediterranean diet is easier to stick with than other fad diets, and many report feeling healthier. It’s important to talk with your doctor before making any major dietary changes. A registered dietitian can help you find a meal plan that fits your needs, medical history and lifestyle.

A Mediterranean diet is a good choice for anyone who wants to lose weight, manage their blood sugar levels or protect their heart. It’s also an option if you have diabetes, heart disease, depression or dementia. The diet can help you lower your risk of stroke and high blood pressure, improve insulin sensitivity and improve gut bacteria, which may reduce inflammation and protect against chronic diseases.

To start a Mediterranean-style diet, replace your regular cooking oils with extra virgin olive oil (EVOO). It’s a great source of monounsaturated fat and contains natural antioxidants that can benefit heart health. Add EVOO to salads, drizzle on pasta dishes and use it as a substitute for butter on crusty bread. You should also try to eat a small handful of nuts or seeds daily, such as walnuts, almonds and hazelnuts. The nuts provide protein, fiber and omega-3 fatty acids.

It’s Flexible

Imagine sitting at a taverna in Santorini, sipping a glass of wine and chowing down on a Greek salad and grilled fish as you look out over the sea. It’s a dreamy image, but it can still be yours, even if you can’t afford to jet off to Greece right now. That’s because the Mediterranean diet isn’t just a way of eating—it’s also a way of living.

This approach focuses on general patterns of eating rather than strict guidelines or calorie-counting, and it is backed by a wealth of research that links the diet to healthy outcomes like lower blood pressure and reduced risk of heart disease. The Mediterranean diet allows for plenty of fresh produce, lean protein like fish, chicken and eggs, whole grains, “good” fats such as olive oil and nuts and a little red wine in moderation. It also encourages a good amount of daily exercise and emphasizes gathering around the table for meals with family and friends.

If you’re on a weight loss journey, the flexible nature of this diet can be a plus: It may feel less restrictive than other diet plans, which often ban entire food groups and can leave you feeling deprived. However, this boundless flexibility could also backfire, especially if you’re not careful about your portion sizes. It’s easy to go overboard on foods that are considered healthy, a phenomenon known as the “health halo effect.” Overeating even “good-for-you” items can interfere with your goals and contribute to excess weight gain.

Fortunately, this meal plan will make it easier than ever to follow the Mediterranean diet. It’s packed with delicious recipes that highlight a variety of foods, including Greek salmon, smart breakfast-for-dinner spinach frittata and sheet pan chicken souvlaki. Plus, a single session of meal prep will set you up for an entire week of Mediterranean-inspired breakfasts, lunches and dinners—all while taking just one-and-a-half hours to prepare.

With this plan, you’ll be well on your way to a healthier lifestyle and a new love of cooking. So don’t wait to get started! Download the free Mediterranean Diet Meal Plan here.