Before you start planning, it is essential to have a basic understanding of food – what it is, what forms it takes and what role it plays on the plate – so that you can then organise your week with confidence in the spirit of the Mediterranean Diet: the meal begins with vegetables and fruit, is bolstered by pulses, minimally refined grains or potatoes/tubers, is brought together by olive oil, and features a variety of proteins including fish and seafood, eggs, dairy products, poultry and, only occasionally, red meat, with nuts and seeds in small portions; sweets and sugars are reserved for special occasions, and water is the drink of choice.
In this section, you’ll find guide quantities, practical ideas and tips on how to cook once and use it twice, make the most of leftovers safely, work with seasonal produce and stick to the family budget, and use the Weekly Plan and Weekly Log to see what you’re already doing well and where you can improve, whilst always making informed food choices.
Getting to know food
|
Cereals and Rice
|
Cereals such as wheat, rice, oats, barley, rye and maize provide a daily source of energy. When used in simple combinations with vegetables, pulses, fish, eggs or poultry, and with olive oil as the main source of fat, they form part of the Mediterranean diet and help to create balanced meals.
|
Potatoes and other root vegetables
|
Potatoes and other root vegetables (such as sweet potatoes, yams or cassava) are an affordable and versatile source of energy. When you combine them with vegetables, pulses, fish, eggs or poultry, and use olive oil as your main source of fat, they fit into the Mediterranean diet and help you put together balanced meals.
|
Pulses
|
Dried pulses (beans, chickpeas, lentils, dried peas and broad beans, amongst others) are the edible seeds of plants in the legume family, harvested for consumption whilst dry. They do not include fresh pulses (e.g. green peas, green beans) or oilseeds (e.g. soya, peanuts). Pulses belong to the Fabaceae family, one of the largest families of plants, which includes genera such as Cicer, Lens and Vicia.
|
Eggs
|
Eggs are a versatile and affordable food, providing high-quality protein, vitamins and minerals. When combined with vegetables, wholemeal bread, pulses, fish or poultry and olive oil, they fit naturally into the Mediterranean diet. A hen’s egg consists of egg white (around two-thirds) and egg yolk (one-third). The white mainly provides protein; the yolk is rich in fats, vitamins (A, D, E, K and the B group), minerals (selenium, iodine, phosphorus) and carotenoids (lutein and zeaxanthin).
|
Fruit and vegetables
|
Fruit and vegetables form the daily basis for ‘clean’ energy, fibre and many micronutrients. In the Mediterranean diet, they make up half the plate, dressed with olive oil and combined with cereals (preferably wholegrain) and pulses.
Fruit: edible parts of plants containing seeds (e.g. apples, pears, citrus fruits, bananas, red berries).
Vegetables: leaves (lettuce, cabbage), stalks (celery), flowers (broccoli), fruiting vegetables (tomatoes, peppers, courgettes), roots (carrots, turnips) and green pulses (peas, fresh broad beans).
Note: potatoes and other tubers have their own section; here we focus on non-starchy vegetables.
|
Milk and dairy products
|
Milk, yoghurt, cheese, curd cheese and kefir are nutrient-dense foods: they provide high-quality protein and contribute to the intake of calcium, phosphorus, iodine and vitamins B2 and B12. In the Mediterranean diet, they are consumed in moderation, mainly in the form of yoghurt and cheese, with a preference for lower-fat options. Milk and dairy products are produced from milk through various processes, such as fermentation, coagulation, concentration or maturation. Their basic composition includes water, proteins (caseins and whey proteins), lactose, lipids and minerals. The type and quantity vary according to the species and how the animals are managed. In addition to cow’s milk, goat’s and sheep’s milk are also commonly consumed, particularly in traditional Portuguese and Mediterranean cheeses.
|
Fish and seafood
|
Fish and seafood (molluscs and crustaceans) are sources of high-quality protein and, in the Mediterranean diet, help to balance a meal alongside vegetables, cereals, pulses and olive oil. As well as protein, they provide iodine, selenium, vitamins D and B12 and, in many species, omega-3 fatty acids (EPA and DHA), which are essential for cardiovascular and brain health.
|
Poultry
|
Poultry (chicken, turkey, duck, goose, guinea fowl and quail) is a convenient source of high-quality protein, B vitamins (B3, B6, B12) and minerals such as zinc and selenium. In the Mediterranean diet, moderate meat consumption is favoured, with an emphasis on fish and pulses; when choosing meat, lean poultry (chicken and turkey) is the most balanced option.
|
Red meat
|
Red meat – including beef, lamb, goat and pork – provides protein of high biological value and micronutrients such as iron, zinc and vitamin B12, which are important during growth. In the Mediterranean diet, it is eaten only a few times a week and in small portions, with the daily diet favouring pulses, fish and poultry, and olive oil as the main source of fat.
|
Olive oil
|
Olive oil is the fat of choice in the Mediterranean diet. It is obtained from olives using mechanical processes and contains mainly monounsaturated fats (oleic acid) and bioactive compounds such as polyphenols, including hydroxytyrosol and oleocanthal, which have antioxidant and anti-inflammatory properties. As well as being healthy, olive oil is a cultural and gastronomic symbol, used to bind ingredients together and bring out flavours in virtually every meal.
|
Sugar
|
In the Mediterranean diet, sweets and sugary drinks are consumed only occasionally. The daily diet is based on fruit, vegetables, pulses, whole grains, olive oil, fish and plain dairy products, with little added sugar.
Types of sugar:
- Naturally occurring: those that are already present in food, such as in fruit or milk.
- All sugars: all sugars added to food and drink, plus those naturally present in honey, syrups, jams and juices (even 100% fruit).
Examples: sucrose, fructose, glucose, honey, maize syrup, ‘concentrated fruit juice’ – different names, same result.
|
Nuts and seeds
|
Nuts (almonds, walnuts, hazelnuts, pistachios, peanuts*) and seeds (sesame, linseed, sunflower, pumpkin, chia) are nutrient-dense foods. They provide plant-based protein, unsaturated fats, fibre and various minerals and vitamins.
*Although peanuts are botanically legumes, they are included in this group due to their similar nutritional profile.
- Nuts: edible seeds (many from trees; peanuts are an exception) rich in unsaturated fats, protein and fibre. They differ in their micronutrient content: for example, almonds tend to be rich in vitamin E and calcium; walnuts are notable for their omega-3 fatty acid ALA.
- Seeds: plant embryos (e.g. pumpkin, sunflower, sesame, linseed, chia), which are also rich in healthy fats, protein, fibre and minerals (magnesium, iron, zinc). Many are good plant-based sources of alpha-linolenic acid.
|
Salt
|
Salt is a natural combination of sodium and chlorine, two minerals that are essential for the human body. Sodium helps to maintain the body’s water balance, transmit nerve impulses and contract muscles. But not all salts are the same: refined salt loses some of its naturally occurring minerals, whilst sea salt or unrefined salt retains small amounts of magnesium, potassium and calcium, which help to balance cellular function.