Top 6 Foods of the Mediterranean Diet 

White Fish  

White fish, such as salmon and tilapia, are the recommended primary source of protein in the Mediterranean diet.

Extra Virgin Olive Oil

Heart-healthy fats are essential for reducing blood pressure and reducing triglyceride levels.  


Additionally, berries are rich in fiber, which promotes healthy digestion, and antioxidants, which safeguard your cells from free radical damage.

Leafy Greens 

Important to the Mediterranean diet are leafy greens such as kale and spinach. 

Whole Grains 

Whole cereals are also an important component of the Mediterranean diet. 

Greek Yogurt 

Greek yogurt is another mainstay of the Mediterranean diet that is rich in protein and probiotics that help maintain a healthy gut microbiome. 

Easy Mediterranean Diet Meal Plan for Beginners