| | | After reading countless responses from our dietitians about the importance of eating nutrient-dense foods, it's safe to say their advice has rubbed off on me. While I ate pretty healthy before, I'm now dedicated to packing my diet with foods high in fiber, protein, and healthy fats. | | That is to say, I follow the ever-popular Mediterranean diet. But what exactly makes this way of eating so healthy? Lindsay Mahar, a registered dietitian at Healthline, answers that and more below. | | | | | | | Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
May 13, 2025 • 4 min read | | | |  | | | | Q: | Why is everyone always talking about the Mediterranean diet? | | | A: | The Mediterranean diet is a plant-based approach that resembles the traditional dietary habits of cultures that border the Mediterranean Sea. This "diet," which is more of an eating pattern, focuses on vegetables, fruits, whole grains, nuts, seeds, fish, and olive oil. It also limits added sugars, refined carbohydrates, and other ultra-processed foods.
Since it includes foods that are loaded with vitamins, minerals, protein, and healthy fats, it's no wonder this way of eating is associated with so many health benefits! Here are a few examples: - Improved heart health: Due to being high in fiber and low in saturated fat and sodium, the Mediterranean diet can help lower LDL — aka "bad" — cholesterol and improve blood pressure, reducing your risk for heart attack or stroke.
- Stabilized blood glucose: Because it's low in added sugar yet high in fiber from veggies and whole grains, it can help minimize blood sugar spikes and drops, which can help you manage prediabetes or diabetes.
- Brain health protection: Some research links the Mediterranean diet to improved memory, attention, cognitive function, and processing speed in older adults.
- Improved weight management: This eating pattern can be easier to maintain than other diets, and the high fiber content can help people feel full for longer, meaning they're less likely to eat excess calories.
- Lowered risk of certain cancers: This is likely due to all the fiber and healthy fats.
So what exactly does a Mediterranean diet look like? There are countless dishes and food combinations that could fall under this wide culinary umbrella. Healthline's recipe hub (especially the anti-inflammatory section) is an excellent place to find inspiration.
For those of you interested in more specific guidance, we put together this framework for a weeklong meal plan.
Monday - Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: a sandwich with whole grain bread, hummus, and vegetables
- Dinner: a tuna salad with greens and olive oil, as well as a fruit salad
Tuesday - Breakfast: oatmeal with blueberries
- Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
- Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese
Wednesday - Breakfast: an omelet with mushrooms, tomatoes, and onions
- Lunch: a whole grain sandwich with cheese and fresh vegetables
- Dinner: Mediterranean lasagna
Thursday - Breakfast: yogurt with sliced fruit and nuts
- Lunch: a quinoa salad with chickpeas
- Dinner: broiled salmon with brown rice and vegetables
Friday - Breakfast: eggs and sauteed vegetables with whole wheat toast
- Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
- Dinner: grilled lamb with salad and baked potato
Saturday - Breakfast: oatmeal with nuts and raisins or apple slices
- Lunch: a lentil salad with feta, tomatoes, cucumbers, and olives
- Dinner: a Mediterranean pizza of whole wheat pita bread topped with cheese, vegetables, and olives
Sunday - Breakfast: an omelet with veggies and olives
- Lunch: a falafel bowl with feta, onions, tomatoes, hummus, and rice
- Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit
| | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | |  | | | | Anti-Inflammatory Mediterranean Diet Sheet Pan Salmon | | This recipe is packed with vibrant flavors and nutrient-dense ingredients such as salmon, cherry tomatoes, fennel, and feta to nourish your body while tantalizing your taste buds. | | | | | | | | | | | What we're digesting | | 👀 Is your wet age-related macular degeneration progressing? Here's how to tell. | | 😵💫 What to do when your IBS pain is unbearable. It's important to seek medical attention for serious symptoms. | | 🍽️ Does your ADHD make you forget to eat? These tips may help. | | 💪 Your guide to coordination exercises for aging well. These moves can help you build strength and reduce the risk of falls. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | whole grains.️ | | | | |
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