Complete Mediterranean diet food list

It has been known for several years now that the Mediterranean diet is the best diet there is. It’s true, we all understand this, but do you know which foods feature in the Mediterranean diet and why they are so healthy? Today I’d like to show you the Mediterranean diet food list. Because it’s more than just a diet, it is a way of life in which health is a top priority.

Olive oil, a typical product in the Mediterranean diet food list

The ideal daily amount of olive oil is two large tablespoons that you can savor in a delicious salad, over steamed vegetables or with any other food. This food helps protect against cardiovascular disease, as well as being rich in vitamin E, carotenes, fats that help to control cholesterol levels, and antioxidants.


Garbanzo beans, lentils, beans, soybeans, to name but a few, are essential legumes for a healthy diet. They are high in protein, contain vitamins, fiber and are also low in calories. Every legume has its own characteristics. For example, lentils are high in iron, garbanzo beans contain potassium, and beans help reduce harmful cholesterol.


Two cups of unsweetened natural yogurt per day help increase the body’s defenses, enrich intestinal flora, help with weight loss and the prevention of cancer, among many other benefits.


The Mediterranean diet food list is based on the food pyramid. So we cannot forget carbohydrates. Consuming up to 80 grams of rice, bread, or pasta each day provides the necessary amount of energy for daily activity.

Fresh fruit and vegetables

Fruit and vegetables are essential. You can eat as much as you want. I particularly recommend eating grapes from the region as they are rich in antioxidants that, in addition to slowing the aging process, help to prevent cancer as well as cardiovascular and degenerative diseases.

Grilled meat, chicken skewers and sausage with roasted vegetables and appetizers variety serving on party outdoor table. Mediterranean dinner table concept. Overhead view.

Garlic and Onion

Garlic is an excellent natural antibiotic. A regular intake of garlic helps to strengthen your immune system. It also keeps your blood pressure balanced, helps to prevent cardiovascular disease and helps to decrease harmful cholesterol levels. Onion counteracts the glucose in the blood, so it is ideal for prediabetic and diabetic people.

This is the Mediterranean diet food list that you should consume on a daily basis. Fish, eggs, white meat, red meat and potatoes are foods that form part of the Mediterranean diet, and you should consume these once a week.

Source: NCBI