The Mediterranean Diet

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The Mediterranean Diet is based on the traditional foods that people used to eat in countries like Italy and Greece…and to a great degree still eat today. The principal is that a plant-based diet with lean proteins and healthy fats is not only great for weight loss but also promotes health. It’s a heart-healthy eating approach that emphasizes fresh, whole foods and is adjustable for most people.

For the Mediterranean Diet you can eat vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood, and extra virgin olive oil to a large degree. You can eat poultry, eggs, cheese, and yogurt in moderation and on occasion have red meat. You’re even allowed a moderate amount of red wine…5 ounces or less daily for women (about 1 glass) and no more than 10 ounces daily for men (about 2 glasses). You won’t be eating sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, or any other highly processed foods.

Approximate Daily Nutrient Breakdown
25% – 35% daily from Fats
50% – 60% daily from Carbs
18% – 25% daily from Protein
  • Eat vegetables, fruits, fish & seafood, extra virgin olive oil, nuts, seeds, legumes, potatoes, and whole grains frequently.
  • Moderate amounts of poultry, eggs, and dairy are fine.
  • Limit red meat to very minimal amounts infrequently.
Suggested Foods

PROTEINS (4 oz. serving)

CALORIES

FATS

CARBS

PROTEIN

Eye of Round

188

5

0

33

Ribeye Steak (similar fatty cuts)

300

20

1

27

Beef Roast

200

9

0

28

Veal

160

5

0

26

Ground Beef (80/20 fat)

280

23

0

19

Beef Sausage (1 link)

88

7

1

4

Beef Hot Dog (1)

163

14

2

6

Liver

150

4

4

23

Ham (cured – 11% fat)

211

10

0

29

Bacon (regular cut – 4 slices)

540

50

1

22

Pork Chop

200

18

0

30

Pork Loin

212

10

0

28

Ground Pork (79/21 fat)

298

24

0

19

Pork Sausage (1 link)

86

7

1

4

Pork Hot Dog (1)

170

16

1

6

Chicken – Dark Meat (with skin)

275

18

0

25

Chicken – Dark Meat (without skin)

200

10

0

25

Chicken Breast (with skin)

194

11

0

24

Chicken Breast (without skin)

124

1

0

26

Ground Chicken (breast)

140

0

0

21

Chicken Sausage (1 link)

63

2

1

4

Chicken Hot Dog (1)

143

12

2

6

Turkey – Dark Meat (with skin)

194

9

0

26

Turkey – Dark Meat (without skin)

162

5

0

28

Turkey Breast (with skin)

175

6

0

29

Turkey Breast (without skin)

137

1

0

31

Ground Turkey (85/15 fat)

184

12

0

21

Turkey Sausage (1 link)

45

0

1

5

Turkey Hot Dog (1)

136

8

1

6

Lamb Chop

300

25

0

19

Ground Lamb

330

27

0

23

Salmon

210

12

0

23

Mackerel

261

16

0

21

Herring

179

10

0

20

Sardines (canned in oil)

238

15

1

23

Anchovies

162

5

0

26

Tuna (fresh fillet)

123

1

0

27

Tuna (canned in oil)

218

9

0

32

Trout

168

7

0

24

Halibut

114

2

0

22

Cod

93

1

0

20

Catfish

121

5

0

18

Mahi-Mahi

96

1

0

21

Sea Bass

125

1

0

24

Orange Roughy

186

1

0

18

Tilapia

208

2

9

22

Shrimp

110

3

4

18

Crab (fresh – not imitation)

98

1

0

20

Lobster

96

1

0

20

Scallops

89

1

4

11

Oysters (about 8 fresh oysters – not canned)

100

3

5

10

Clams

91

1

4

16

Mussels

146

4

6

15

Octopus

92

1

3

17

Calimari

104

2

4

18

Egg (1 large)

71

5

0

7

Egg Whites (6 total)

102

1

1

22

Egg Substitute (1/4 cup)

57

0

2

8

Tofu (4 oz. extra firm – cubed)

65

2

2

8

Tempeh (4 oz. – cubed)

222

13

11

21

Seitan (4 oz. – cubed)

130

2

5

24

Textured Vegetable Protein (1/4 cup)

80

0

7

12

NUTS/NUT BUTTERS

CALORIES

FATS

CARBS

PROTEIN
Almonds (1/4 cup) 158 13 6 6
Almond Butter (2 Tbsp.) 199 18 7 6
Macadamia Nuts (1/4 cup) 240 25 5 3
Macadamia Nut Butter (2 Tbsp.) 217 22 4 3
Cashews (1/4 cup – whole) 179 14 10 5
Cashew Butter (2 Tbsp.) 177 15 9 6
Pecans (1/4 cup – whole) 179 18 3 2
Pecan Butter (2 Tbsp.) 217 22 3 4
Pistachios (1/4 cup – shelled) 171 14 9 6
Pistachio Butter (2 Tbsp.) 168 13 9 7
Walnuts (1/4 cup – whole) 131 17 4 4
Walnut Butter (2 Tbsp.) 215 20 2 5
Hazelnuts (1/4 cup – whole) 212 21 6 5
Hazelnut Butter (2 Tbsp. w/chocolate) 183 14 13 3
Brazil Nuts (1/4 cup – whole) 188 19 4 4
Pine Nuts (1/4 cup – whole) 225 23 5 5

Grains & Breads (Varies)

CALORIES

FATS

CARBS

PROTEIN
Brown Rice (1/2 cup cooked) 108 1 22 3
Barley (1/2 cup cooked) 97 0 22 2
Buckwheat (1/2 cup cooked) 77 1 17 2
Bulgur (1/4 cup uncooked) 140 1 30 5
Whole Oats (1/2 cup cooked) 210 4 38 7
Popcorn 90 1 19 3
Whole Wheat Couscous (1/4 cup uncooked) 210 4 38 7
Quinoa (rinsed, uncooked –1/4 cup) 170 3 30 5
Whole Wheat Pasta (1 cup cooked) 173 1 37 8
Egg Pasta (1 cup cooked) 168 2 30 6
Whole Wheat Flour (1/4 cup) 130 1 26 5
Phyllo (1 sheet) 56 1 10 1
Whole Wheat Bread (1 slice) 100 2 18 4
Rye Bread (1 slice) 80 2 15 3
Pita Bread (whole wheat – 1 piece) 74 1 15 3

BEANS (1/3 cup)

CALORIES

FATS

CARBS

PROTEIN
Lentils 324 1 55 27
White Beans 100 1 17 6
Chickpeas 143 1 27 6
Fava Beans (yellow split peas) 193 1 33 15

DAIRY PROTEINS (varied amt.)

CALORIES

FATS

CARBS

PROTEIN

Whole Milk (1/2 cup) 74 4 6 4
Plain Greek Yogurt (1/2 cup – full fat) 129 11 10 14
Plain Regular Yogurt (1/2 cup – full fat) 72 4 6 4
Half-&-Half (2 Tbsp.) 40 3 1 1
Heavy Cream (2 Tbsp.) 104 11 1 1
Cream Cheese (2 Tbsp.) 100 9 2 2
Cottage Cheese (1/2 cup – 2% fat) 100 2 4 14
Mayonnaise (2 Tbsp. – full fat) 148 15 0 0
Butter (2 Tbsp. – full fat) 204 23 0 0
Ghee (2 Tbsp.) 225 15 0 0
Cheddar (2 oz. = 2 x 1 in. cubes) 225 18 1 14
Swiss (2 slices = 2 oz.) 213 16 3 6
Provolone (2 slices = 2 oz.) 197 14 1 14
Parmesan (2 Tbsp. – grated) 43 3 1 4
Mozzarella (2 oz. – whole milk; 2 x 1 in. cubes) 175 13 1 13
Ricotta (1/4 cup – whole milk) 107 8 2 7
Mascarpone (2 Tbsp.) 128 13 1 2
Blue Cheese (1/4 cup – crumbled) 120 10 1 7
Feta (1/4 cup – crumbled) 99 8 2 5
Goat Cheese (2 oz. = 2 x 1/4 in. discs – soft) 150 10 1 10
Brie (1/2 cup – slices) 240 20 0 15
Soy Milk (1 cup – plain/unsweetened) 115 4 9 8
Coconut Milk (1 cup – plain/unsweetened carton) 60 5 1 1
Almond Milk (1 cup – plain/unsweetened) 50 3 6 1
Cashew Milk (1 cup – plain/unsweetened) 45 2 6 0
Hemp Milk (1 cup – plain/unsweetened) 75 7 1 2
Soy Yogurt (1 cup – plain/unsweetened) 65 3 1 5
Coconut Yogurt (1 cup – plain/unsweetened) 58 3 9 0
Soy Mayonnaise (2 Tbsp.) 70 6 5 1
Tofu Mayonnaise (2 Tbsp.) 97 10 1 2

VEGETABLES (1 cup serving)

CALORIES

FATS

CARBS

PROTEIN
Broccoli (1/2 inch pieces) 31 0 6 3
Cauliflower (1/2 inch pieces) 27 0 6 2
Carrots (1/4 inch slices) 50 0 12 1
Tomatoes (chopped) 35 0 7 2
Cucumber (1/4 inch slices) 16 0 4 1
Celery (1/4 inch slices) 15 0 3 1
Onion (chopped) 60 0 2 1
Asparagus (1in pieces) 20 0 4 2
Zucchini (1/4 inch slices) 20 0 4 1
Artichoke Hearts 25 0 6 2
Leeks (chopped) 54 0 13 1
Fennel (chopped) 27 0 6 1
Beets (1/4 inch slices) 58 0 13 2
Brussels Sprouts (whole) 38 0 8 3
Corn 88 1 20 2
Green Beans (chopped) 31 0 7 2
Okra (chopped) 33 0 7 2
Peas 118 1 21 8
Potatoes (1/2 inch pieces 116 0 26 3
Sweet Potatoes (1/2 inch pieces 114 0 27 2
Bell Pepper (chopped – green, yellow, red) 60 0 7 1
Mushrooms (chopped) 19 0 3 2
Eggplant (1 inch cubes) 20 0 5 1
Spaghetti Squash (1 inch cubes) 31 1 7 1
Butternut Squash (1 inch cubes) 63 0 16 1
Acorn Squash (1 inch cubes) 56 0 15 1
Cabbage (chopped) 20 0 5 1
Spinach (chopped) 7 0 1 1
Lettuce (chopped – dark varieties are best) 8 0 2 1
Endive (chopped) 7 0 2 1
Radicchio (chopped) 9 0 2 1
Kale (chopped) 34 0 7 2
Kohlrabi (chopped) 36 0 8 2
Bok Choy (chopped) 9 0 2 3
Swiss Chard (chopped) 7 0 1 1
Collard Greens (chopped) 11 0 2 1
Bamboo Shoots (1/2 inch slices) 42 0 8 4
Black Olives (10 olives – whole) 51 4 3 0
Green Olives (10 olives – whole w/pimento) 55 4 2 0
Radishes (1/2 cup – thin slices) 10 0 2 0
Chives (2 Tbsp. – chopped) 2 0 0 0
Miso Paste (2 Tbsp.) 60 2 9 3
Hummus (2 Tbsp.) 50 3 4 2

FRUIT (1/2 cup serving)

CALORIES

FATS

CARBS

PROTEIN
Avocado (sliced) 117 11 6 2
Coconut (unsweetened – shredded) 264 24 7 2
Strawberries (whole) 24 0 6 1
Blueberries (whole) 43 0 11 1
Raspberries (whole) 33 0 8 1
Blackberries (whole) 31 0 7 1
Apples (slices) 29 0 8 0
Pears (slices) 44 0 11 0
Cherries (whole with pit) 37 0 9 1
Watermelon (1 inch cubes) 24 0 6 0
Cantaloupe (1 inch cubes) 27 0 7 0
Honeydew (1 inch cubes) 31 0 8 0
Lime (sections and zest) 20 0 7 1
Lemon (sections and zest) 33 0 10 1
Orange (sections and zest) 65 0 16 2
Tangerine (sections and zest) 47 0 12 1
Fig (whole – fresh) 37 0 10 0
Apricot (whole) 17 4 4 0
Grapefruit (sections and zest) 44 0 11 1
Banana (medium) 105 0 27 1
Kiwi (medium) 42 0 10 1
Peach (medium) 59 0 14 1
Grapes (whole) 31 0 8 1

OILS (2 Tbsp. serving)

CALORIES

FATS

CARBS

PROTEIN
Olive Oil (extra virgin/cold pressed) 240 28 0 0
Canola Oil 240 28 0 0
Grapeseed Oil 240 28 0 0
Safflower Oil 240 28 0 0
Sesame Oil 240 28 0 0

SEEDS (2 Tbsp. serving)

CALORIES

FATS

CARBS

PROTEIN
Chia Seeds 139 9 12 5
Flax Seeds 100 7 5 3
Pumpkin Seeds/Pepitas (roasted & salted) 137 6 5 7
Sunflower Seeds (roasted & salted) 129 11 5 5
Sesame Seeds 104 9 4 3
Poppy Seeds 95 7 5 3
Tahini 178 16 6 5
  • BEVERAGES/LIQUIDS/MISC.
  • Water: still or sparkling; a staple on the diet for proper hydration.
  • Coffee: black (in moderation) without sweeteners/flavorings of any kind.
  • Tea: black, green (matcha), and herbal are best.
  • Alcohol: Red Wine. (in minimal amounts)
  • Broth: organic bone broth is best, watch for added sugars & check the nutritional facts for details.
  • Flavorings: allowed citrus items are best.
  • Sweeteners: VERY minimal sugar or honey if necessary; Stevia in very minimal amounts in place of sugar.
  • Spices: fresh or dried are fine; opt for powders and avoid salts; carefully read labels on dried varieties
  • Condiments: low/no sugar is best (carefully read labels & account for ingredients); use sparingly.
  • Vinegars: Balsamic and Red Wine Vinegars are best.