Mediterranean Diet

A Mediterranean Diet generally includes a healthy mix of fresh, frozen, dried, and canned fruits and vegetables along with plenty of fish and seafood. It is usually low in animal products and meats.

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Fish & Seafood

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Recipes

Find healthy and delicious meals to try on your Mediterranean journey

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Ingredients

A typical Mediterranean diet shopping list to get you started.
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Foods

Basis

Base your diet on these foods.
  • Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
  • Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
  • Nuts & Seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
  • Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
  • Whole Grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat breads and pastas
  • Fish & Seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
  • Poultry: chicken, duck, turkey
  • Eggs: chicken, quail, and duck eggs
  • Dairy: cheese, yogurt, milk
  • Herbs & Spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
  • Healthy Fats: extra virgin olive oil, olives, avocados, and avocado oil

Beverages

Drinks to include
  • Water
  • Coffee & Tea (with limited sugar or cream)
  • Red Wine in moderation
  • Fresh Fruit Juices

Limit

Try to avoid these foods
  • Added Sugar: foods like soda, candies, ice cream, table sugar, syrup, and baked goods
  • Refined Grains: white bread, pasta, tortillas, chips, crackers
  • Trans Fats: found in margarine, fried foods, and other processed foods
  • Processed Meat: sausage, hot dogs, deli meats, beef jerky
  • Highly Processed Foods: fast food, convenience meals, microwave meals
  • Beer & Liquor
  • Beverages high in added sugar

Support

Check out our blog for support and ideas to stay focused on this journey of healthy eating.

Oven Roasted Turkey

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Prepare a delicious turkey with butter herbs and aromatics. Roast at 325°F, basting every 30 minutes until internal temp reaches 165°F Rest, carve, and serve🦃

Zucchini Cakes

Golden brown and crispy on the outside, tender and flavorful on the inside, zucchini cakes with herb cream dip are a great snack that tantalizes the taste buds

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