--- title: "Mediterranean Diet Guide | Sutter Health" description: "An easy guide to enjoying a Mediterranean Diet, including grocery list, meal ideas and serving size recommendations. Created by the nutrition experts at Palo Alto Medical Foundation." url: "https://www.sutterhealth.org/health/mediterranean-diet" --- 1. [Home](https://www.sutterhealth.org/) / 2. [Health and wellness](https://www.sutterhealth.org/health) / 3. Mediterranean Diet # Mediterranean Diet Made Easy The Mediterranean Diet, packed with whole grains and fish, is an easy way to boost your health.   * * * September 26, 2024 The [Mediterranean Diet](https://edge.sitecorecloud.io/sutterhealt962c-sutterhealt8fce-production57cc-4860/media/Project/SutterHealth/SutterHealth/Files/pdf/incentive-content/mediterranean-diet.pdf) has long been known to be one of the healthiest meal plans around and is as much a lifestyle as it is a diet. Mediterranean eating is based on components scientifically proven to reduce the risk of heart disease and lower cholesterol: a diet rich in whole grains, lean proteins, especially fish, plenty of fresh fruits, vegetables, nuts and seeds, olive oil and a moderate amount of wine.  ## Explore related topics [Nutrition](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Nutrition%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Meal Plans](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Meal+Plans%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Nutrition Basics](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Nutrition+Basics%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness)[Special Diets](https://www.sutterhealth.org/health/articles?facets=%5B%7B%22i%22%3A%22c_healthTopics.name%22%2C%22v%22%3A%5B%22Special+Diets%22%5D%7D%2C%7B%22i%22%3A%22builtin.entityType%22%2C%22v%22%3A%5B%22Sutter+Health+Page%22%5D%7D%5D&limit=10&verticalKey=health-and-wellness) Recommended Recipes **Breakfast** **Day 1:** Oatmeal with fresh berries **Day 2:** Greek yogurt with fresh berries (tsp of sweetener optional) **Day 3:** Whole grain toast, 1 oz turkey, ¼ avocado **Snack** **Day 1:** 6 oz Greek yogurt, strawberries and a handful of almonds **Day 2:** Apple, persimmon or melon cubes **Day 3:** 1 medium orange or apple **Lunch** **Day 1:** Turkey, avocado, tomato, skim-mozzarella and arugula sandwich on whole grain pita **Day 2:** White fish grilled with rosemary and olive oil with quinoa and baked kale **Day 3:** Pasta with marinara and vegetables with Greek salad **Snack** **Day 1:** Carrots and broccolini with 2 Tbsp hummus **Day 2:** Handful cashews and ¼ cup grapes **Day 3:** 1 oz peanuts and string cheese (skim-milk) **Dinner** **Day 1:** Grilled salmon with fresh herbs, sautéed spinach in light olive oil and tabbouleh salad (bulgur wheat, parsley salad) **Day 2:** Chicken kabobs and sautéed spinach with side salad in balsamic vinaigrette **Day 3:** Chickpea soup, couscous, grilled asparagus, and arugula salad **Snack** **Day 1:** Watermelon cubes  **Day 2:** Strawberries with light cream and balsamic **Day 3:** 3 crackers and one glass (5 oz) of red wine  ## Ideas for School Lunches or Office Snacks - Turkey or grilled chicken sandwich with touch of olive oil, balsamic vinegar and veggies - Tomato risotto with lentils - Shrimp linguini and asparagus/veggies (sautéed in light olive oil and basil) - Hummus, tomato, cucumber, roasted pepper and pita sandwich ## Stocking Your Kitchen Use this Mediterranean Diet shopping list to buy what you need. **Fruits** **Vegetables** **Nuts and seeds**  **Beans**  **Protein**  **Whole Grains** **Dairy** **Wine**  **Oils**  **Herbs** ### Fruits - Carrots - Apples - Bananas - Berries (blueberries, raspberries, strawberries) - Papaya - Melons - Pomegranate **Servings:** 2-4 fruits and 6-8 veggies servings (non-starchy vegetables)  **Fruits** ### Fruits - Carrots - Apples - Bananas - Berries (blueberries, raspberries, strawberries) - Papaya - Melons - Pomegranate **Servings:** 2-4 fruits and 6-8 veggies servings (non-starchy vegetables)  **Vegetables** ### Vegetables - Dark green leafy vegetables: - kale, spinach, chard - Red and yellow peppers - Yams - Peas - Mushrooms (fresh preferred but canned low-sodium and frozen also okay) **Nuts and seeds**  ### Nuts and seeds  - Walnuts - Peanuts - Almonds - Cashews - Tahini - Nut butters (fresh ground without hydrogenated oils and sugar added) **Servings:** 1 oz = approx. 15-20 almonds servings per day = 164 calories / 15 g fat (limit to a handful a day of nuts)  **Beans**  ### Beans  - White beans - Black beans - Pinto beans - Lentils - Hummus **Servings:** 1 serving = ½ cup  **Protein**  ### Protein  - Chicken - Cod - Eggs - Mackerel - Salmon - Scallops - Shrimp - Tilapia - Turkey - Water-packed tuna - Avoid deep fried fish, red meat, sausage and bacon **Whole Grains** ### Whole Grains - Couscous - Bulgur - Brown or basmati rice - Quinoa - Whole grain pita bread or pasta - Oatmeal   **Servings:** 1 serving = ½ cup bulgur, rice, oatmeal or 1 small tortilla servings per day (includes starchy vegetables, such as potatoes and yams)  **Dairy** ### Dairy - Non-fat or low-fat milk - Yogurt and cheese  **Servings:** 1 serving = 1 cup of non-fat milk or servings yogurt (or 1.5 oz skim cheese)  **Wine**  ### Wine  - No more than 5 oz red wine for women (and men >65) and 10 oz for men per day **Servings:** 5 fluid oz of wine = 125 calories  **Oils**  ### Oils  - Olive is preferred for monounsaturated fat - Canola, avocado, and grape seed are alternatives - Avoid butter, lard, and tropical oils   **Servings:** 1 serving = 1 tsp (should be used sparingly in the diet) **Herbs** ### Herbs - Garlic  - Oregano - Mint  - Cilantro - Parsley  - Basil - Cumin  ## Your #1 Healthcare Advocate Whether you’re not feeling well or want advice, you can call your [primary care](https://www.sutterhealth.org/services/primary-care) provider. 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