Olive oil, fish, whole grains, legumes, and vegetables. The most-studied long-term healthy eating pattern.
44 Mediterranean recipes
Frequently asked
Is this the same as Greek food?
Greek is part of it, plus Italian, Spanish, Levantine. Common pattern: olive oil base, fish, whole grains, legumes, vegetables, modest dairy, occasional wine.
How much fish per week?
2–3 servings is the studied target. Salmon, sardines, mackerel for omega-3.
Can I be vegetarian Mediterranean?
Yes — most recipes are plant-heavy already. Skip the fish, lean on legumes + cheese for protein. The pattern remains protective even without fish.
