Meal Plan Created By: Amanda Kostro Miller

What is the Mediterranean Diet?

For decades, the Mediterranean diet has been praised for its multiple health benefits. Unlike other cuisines we’ve featured, “Mediterranean diet” doesn’t refer to one specific country – instead, it refers to the cuisine of countries on the Mediterranean Sea (like Greece, Crete, Italy). Research conducted in the 1950s showed that these countries had some of the lowest rates of chronic diseases in the world, despite limited access to healthcare.¹ Since then, the Mediterranean diet has gained popularity around the world. To bring the Mediterranean diet (and the many benefits it offers) to you, we’ve partnered with a Registered Dietician to create an authentic and delicious week-long Mediterranean meal plan. Once you download the plan, read on to learn the health benefits of this unique diet!

Download The Printable Meal Plan 

Health Benefits of Mediterranean Food

Plant-Based Meals

One of the most well-studied diets for supporting cardiovascular health is the Mediterranean diet. This cuisine is heavily plant-based and built on a strong foundation of vegetables, fruits, nuts, herbs, and whole grains. Poultry, fish, beans, and eggs make up the diet’s main protein sources.² Clinical research demonstrates this type of diet is associated with reduced risk of cardiovascular disease.³ In addition, in one study, the Mediterranean diet, when supplemented with extra virgin olive oil or nuts, was associated with a lower risk of cardiovascular events over a period of five years, compared to a control group instructed to follow a reduced-fat diet.³ 

Read More: Heart Healthy Diet Essentials

Healthy Fats

Mediterranean cuisine is full of healthy fats from olive oil, certain nuts and seeds, and fatty fish (including mackerel, herring, sardines, and salmon). Many of these sources are rich in omega-3 fatty acids, including DHA, EPA and ALA, which support heart health. In addition to supporting your physical health, emerging scientific research suggests adherence to the Mediterranean diet promotes cognitive health.⁴ 

Whole Grains

The Mediterranean diet is full of whole grains like farro, bulgar, barley, and whole wheat or whole grain bread. Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat and cholesterol may reduce the risk of heart disease and some cancers.⁷

Heart-Healthy Mediterranean Recipes

Our free, 7-day meal plan incorporates a variety of authentic Mediterranean dishes. From naturally sweet farro fruit salad to classic Mediterranean bowls, you can savor three delicious and heart-healthy meals per day. Created by an experienced Registered Dietitian, you’ll enjoy a week’s worth of stress-free meal planning that’s good for your health and taste buds.

Looking for more? Download our FREE Heart Healthy Mediterranean Cookbook!