Mediterranean Diet Food Guide

Dark leafy greens, from kale to collard greens, waltz into frittatas and lentil soups.  

Fruits and Veggie

Behold the visual masterpiece – Greek Cauliflower Rice Bowls with Grilled Chicken takes center stage. 


Enter aromatic herbs and spices, orchestrating a crescendo of flavors sans excess salt or sugar.  

A Spice Waltz

Omega-3–rich companions like tuna, sardines, and salmon, whether fresh or canned, take the spotlight. 

Fresh, Frozen

Bulgur, a classic made from cracked wheat berries, enchants in pilafs and tabbouleh.  

Whole Grains

The pulse of the Mediterranean diet quickens with chickpeas, stars of hummus, falafel, and salads. 

Legume Sonata

Nuts and seeds emerge as a satisfying ensemble, a trio of fiber, protein, and fat.  

Nuts and Seeds

Tomatoes, in their various forms – whole, diced, stewed, or concentrated into paste – compose an everyday melody in the Mediterranean diet. 

Tomato Sonata

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