36 Winter Mediterranean Diet Dinners

What is the Mediterranean Diet?

In 2022, the Mediterranean Diet was ranked #1 by US News and World Reports and has been #1 among healthy diet advocates for years.

They say, "It's generally accepted that the people living in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar, and saturated fat and high in produce, nuts, and other healthful foods."

Learn more about the Mediterranean Diet and its core principles here.

The Mediterranean Diet in a Nutshell

It's considered the world's healthiest diet and favored by millions, mostly because instead of a traditional "diet," it's more of a simple and healthy way of life.

Extreme food group elimination and restrictions just aren't part of the plan. It's about eating more whole foods and plant-based foods than a list of what you can and can not eat.

What to Eat on the Mediterranean Diet?

The list of Mediterranean recipes below should give you a great start! But just for simplicity's sake, here's a very general summary to help you eat the Mediterranean way:

Eat More Vegetables, Fruits & Whole Grains:

Eat MORE leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes.

Eat Protein Moderately

Eat MODERATELY lean proteins from fish, some poultry, and eggs.

Eat Less Red Meat, Processed Foods, and Sweets

Eat LESS red meats and sweets

Ingredients to Include in Mediterranean Diet Dinners

• Olive oil 
• Beans, lentils, bulgur wheat, quinoa, and rice
• Plant-based foods
• Vegetables
• Lean meats and seafood

The Mediterranean Diet Lifestyle

By eating according to the Mediterranean Diet, it can become a lifestyle, as it has for people living in the Mediterranean region. Studies about health, longevity, and even happiness have proven that this lifestyle results in a better quality of life.

In addition to healthy foods and eating practices, incorporate these into your lifestyle too:

• Stay active and exercise regularly
• Avoid smoking
• Participate in community
• Engage and savor long-term relationships
• Manage stress

Recommended Mediterranean Diet Books

• The Complete Mediterranean Diet Cookbook (Amazon.com)
• Mediterranean Method by Steven Masley, M.D. (Amazon.com)
• 30-Minute Mediterranean Diet Cookbook by Serena Ball, R.D. (Amazon.com)
• The Blue Zones Kitchen by Dan Buettner (Amazon.com)