The Mediterranean diet tops the charts year after year of the U.S. News & World Report Best Diets list . And it’s no surprise that it’s in the first place spot again for 2024 — it's one of the most popular and nutritious diets of all time.

Numerous studies have found that following a Mediterranean diet may decrease the risk of heart disease, some cancers, Type 2 diabetes, dementia , depression and other serious health conditions.

The Mediterranean diet is scientifically backed and easy to follow. It's an accessible approach to healthy eating that emphasizes nutrient-rich plant-based foods, such as fruits, veggies, whole grains, beans and legumes, and heart-healthy fats, like seeds, nuts and olive oil .

If you're looking for inspiration, check out this seven-day meal plan to prepare a week’s worth of nourishing and delicious meals.

What is the Mediterranean diet?

The Mediterranean diet mimics the eating habits of people living in the countries surrounding the Mediterranean Sea, including Spain, Greece, Italy, Turkey, Morocco and Croatia.

It's not a "diet" per say, since it’s all about eating nutrient-dense, whole foods rather than restricting food groups or counting calories . It's a lifestyle approach without strict rules about what you cannot eat, although it includes only moderate amounts of poultry, dairy, eggs and wine, and stricter limits on red meat and sweets.

There are actually 16 countries bordering the Mediterranean Sea, and each varies in terms of the foods available, spices and cooking methods. However, the same overall basic diet principles apply:

• Cook with olive oil.
• Flavor meals with various healthy herbs and spices .
• Sit down for communal meals with family and friends.
• Focus on plant-based foods , including vegetables, fruit, legumes, whole grains, nuts and seeds.
• Choose lean proteins, such as fish, eggs , poultry, nuts and legumes.
• Limit dairy, such as yogurt and cheese, to a few times per week.
• Limit red meat to a few times per month.

Joy’s seven-day Mediterranean diet plan

This plan includes the option for a glass of wine, a small daily treat and unlimited non-starchy vegetables . Tailor it to suit your personal weight management and wellness goals by adjusting portions up or down as needed.

This plan provides approximately 1,600 calories per day, offering individuals seeking weight loss a reference point for portion size .

Download and print the pdf.

Get started with the meal plan with these tips:

• Drink water throughout the day. Keep a reusable water bottle on hand for sipping .
• Eat on a schedule: Have a meal or snack at least every four to five hours.
• Enjoy unlimited amounts of non-starchy vegetables ( carrots , tomatoes, peppers, celery, cucumbers , etc.) at any point in the day.
• Repeat favorite meals/snacks as often as you’d like. Mix and match any of the meal and snack options.
• Stick with healthier snacks when watching TV or a movie (think light popcorn or veggies).
• Be selective with treats and alcohol. Try your best to stick with small portions of sweet treats and moderate your alcohol consumption.
• Plan your menu the night before so you’re armed with a game plan.

Breakfast options

1. Greek Omelet. Combine 1 egg and 3 egg whites with spinach, dill and optional feta. Enjoy with 1 slice of whole-grain toast on the side.
2. PB & Berry Breakfast Bowl. This easy morning meal has got everything you need for a magnificent day.
3. Oatmeal with Fruit and Nuts. Combine 1/2 cup dry oats with 1 cup milk of choice (almond milk, low-fat cow’s milk, etc.). Top with 1/2 cup chopped fruit, 1 tablespoon chopped nuts and 1 optional teaspoon of honey or maple syrup. Sprinkle with ground cinnamon.
4. PB & Banana English muffin. Toast 1 whole-grain English muffin. Top with 1 tablespoon of peanut butter, 1/2 sliced banana and a sprinkling of cinnamon.
5. Avocado ‘n Egg Toast . Level up the classic avocado toast with a protein-rich twist. Enjoy with any preferred vegetables or seasonings.
6. Longevity Smoothie . Make this delicious superfood smoothie. To increase the protein, add a scoop of vanilla or chocolate protein powder, or enjoy with a hard-boiled egg or container of single-serve Greek yogurt on the side.
7. Overnight Oats. Make mornings memorable with one of these delicious “make ahead” variations: Banana Bread Overnight Oats , Blueberry Muffin Overnight Oats or Key Lime Overnight Oats .

Lunch options

1. Grilled Fish and Veggies. Enjoy 6 ounces of any preferred fish with 2 cups vegetables, grilled, roasted or sautéed in olive oil.
2. Mezze Plate with Hummus, Nuts and Fruit. Create a mezze plate with 1/4 cup hummus (try my Lentil Hummus or Edamame Hummus ) and unlimited crudité or raw veggies, 1 small whole grain roll or 1/2 large pita, 1 cup grapes, and 10 almonds or walnuts (or 1 ounce of cheese).
3. Mediterranean Quinoa Salad . This Mediterranean masterpiece incorporates all the amazing and tasty standouts of the health-promoting diet.
4. Lentil Veggie Superfood Stew . Ladle up 2 cups of this super scrumptious stew that will nourish your body from head to toe. Enjoy with fresh fruit on the side (1 cup grapes or berries, or 1 apple , pear, orange, grapefruit, or banana).
5. Chicken Caesar Wrap . Enjoy this Chicken Caesar Wrap made with a creamy avocado dressing. Bonus points for serving crunchy carrot sticks or bell peppers on the side.
6. Wild Salmon and Chickpea Salad . Upgrade your sad desk salad with a delicious Mediterranean-style twist — salmon!
7. Mediterranean Harvest Bowl . Build a nourishing bowl where each bite brings savory-sweet, crisp, crunchy goodness … and a cornucopia of nutrients.

Dinner options

1. Mediterranean Stuffed Peppers with Tahini Drizzle . Make stuffed peppers and enjoy with a side salad of mixed greens and non-starchy vegetables topped with 2 teaspoons olive oil and unlimited balsamic vinegar or fresh lemon juice.
2. Lemon Chicken Soup with Orzo . Combine tender chicken, delicate orzo and citrusy goodness for a great big bowl of sunshine. Enjoy with a chopped salad dressed with 2 teaspoons extra virgin olive oil and unlimited vinegar or fresh lemon juice.
3. Grilled Fish with Superfood Minestrone . Enjoy any roasted, grilled or baked fish of choice with 2 cups of this flavorful and veggie-packed minestrone soup.
4. Shrimp Broccoli Scampi . Here's a light and flavorful pasta dish that’s fast enough to whip up on a busy weeknight but fancy enough to serve for a special get-together.
5. Greek Burgers with Feta and Roasted Red Pepper . Make this Mediterranean-inspired turkey burger. Add a side salad dressed with 1 to 2 teaspoons olive oil and unlimited vinegar, lemon juice or lime juice.
6. One Sheet Mediterranean Shrimp with Charred Vegetables . This sheet-pan supper of shrimp, broccoli, and green beans makes mealtime easy — and cleanup a breeze. Enjoy this recipe with a baked sweet potato or 1 cup cooked rice, quinoa or whole grain pasta.
7. Chicken Bruschetta . Elevate your bruschetta game by making Chicken Bruschetta. Enjoy it with a side of preferred veggies and a baked sweet potato or 1 cup cooked rice, quinoa, or pasta.

Snack options

• Dried apricots and almonds: 8 dried apricots (or 3 dates) with 10 almonds
• Light popcorn: Enjoy 4 cups of any store-bought light popcorn, or make these tasty variations Rosemary-Parmesan Popcorn or Fiesta Lime Popcorn .
• Veggies and 1/4 cup hummus or Creamy Guacamole
• Hummus deviled eggs (8 halves)
• Apple with 1 tablespoon of peanut butter
• Greek yogurt (1 cup) + berries
• Zucchini Walnut Muffins

This article was originally published on Tura Turu News