The Mediterranean diet has already been dubbed the best diet of 2019 [1], so it's time to get familiar with it and get going on it. Not only is it good for your gut [2], but it's incredibly easy to follow [3] and will help you meet your weight loss and health goals.
This diet doesn't force you to cut a bunch of stuff out of your day but instead focuses on eating clean and fresh. Your meal plates should typically have have half a plate of veggies or fruit, a quarter of protein, and a quarter of whole grains. And don't forget your healthy fats! You need those too. And while this diet has a lot of lean, healthy proteins [4] and not much dairy, you can still have minimal servings of cheese, red meat, and wine, though probably no more than once a week.
For some recipe ideas to get you going on this diet, we pulled together more than 30 options that are great pieces to each meal. Most of them require other portions, whether it's the meat or the grains, to make a complete meal, but once you get a hang of what all you need for a meal to come together, you'll have no trouble following along!
Kale Caesar Salad
This caesar salad can be topped with your protein of choice and served with a grain like couscous for balance.
Get the recipe: kale caesar salad [5]
Tomato Lentil Soup
Serve this delicious soup with a side salad that has lots of veggies and is topped with lean chicken and olive oil and vinegar.
Get the recipe: tomato lentil soup [6]
Banana Steel-Cut Oatmeal
Give your morning a fruity wakeup call with this yummy slow-cooker oatmeal.
Get the recipe: banana steel-cut oatmeal [7]
Farro Kale Salad
This hearty salad goes well with a nice cut of lean chicken and a cup of fruit.
Get the recipe: farro kale salad [8]
Baked Salmon
Throw everything onto a sheet pan to cook this dish and serve it with a side of couscous or brown rice.
Get the recipe: baked salmon [9]
Chicken Salad
Top a slice of whole wheat bread with this delicious chicken salad for a satisfying lunch.
Get the recipe: chicken salad [10]
Yoghurt-Filled Cantaloupe
For a refreshing breakfast, try this yoghurt-filled cantaloupe with a slice of whole wheat toast.
Get the recipe: yoghurt-filled cantaloupe [11]
Pesto Pasta Salad
Throw some grilled chicken or tofu on top of this pasta salad for a complete meal.
Get the recipe: pesto pasta salad [12]
Asian Chicken Salad
Drizzle this salad with some olive oil and serve with a side of grains.
Get the recipe: Asian chicken salad [13]
Burrito Bowl
Build this burrito bowl starting with brown rice and top it with avocado.
Get the recipe: burrito bowl [14]
Cod With Asparagus
The juice from this dish will soak right into whatever grains you serve it with to create a comforting meal on a cold day.
Get the recipe: cod with asparagus [15]
Spiced Carrot Soup
Have a slice of whole wheat toast with this soup to soak up all the tahini goodness.
Get the recipe: spiced carrot soup [16]
Warm Artichoke and Mushroom Salad
Serve this salad with some lean chicken and wild rice.
Get the recipe: warm artichoke and mushroom salad [17]
Thai Beef Salad
Throw some avocado on top of this protein-packed salad and you're all set.
Get the recipe: Thai beef salad [18]
Mediterranean Quinoa Salad
Add some tofu or chicken to this salad for a balanced meal.
Get the recipe: Mediterranean quinoa salad [19]
Bento Salad
This salad has everything you need except a grain, but we recommend brown rice.
Get the recipe: bento salad [20]
Quinoa Cabbage Salad
You can either toss some chicken into this salad or serve it on the side.
Get the recipe: quinoa cabbage salad [21]
Kale Sesame Chicken Salad
A slide of whole wheat bread to help you get these greens onto your fork is the perfect addition to this salad.
Get the recipe: kale sesame chicken salad [22]
Sesame Ginger Kale Salad
This salad just needs a dash of protein to be your entire meal!
Get the recipe: sesame ginger kale salad [23]
Flat Belly Salad
To keep this salad super healthy, add some grilled chicken on top and just a touch of wild rice.
Get the recipe: flat belly salad [24]
Watermelon, Feta, and Arugula Salad
Whatever protein and grain you're in the mood for will pair perfectly well with this bright, summery salad.
Get the recipe: watermelon, feta, and arugula salad [25]
Chickpea Avocado Salad
Serve this on whole wheat bread or an English muffin and have some scrambled eggs on the side for a filling breakfast.
Get the recipe: chickpea avocado salad [26]
Cucumber, Black Bean, Corn, Tomato, and Avocado Salad
Try crumbling hard boiled eggs over this salad and serving it over a bed of brown rice.
Get the recipe: cucumber, black bean, corn, tomato, and avocado salad [27]
Watermelon Salad
This refreshing salad can be served with a grain of your choice.
Get the recipe: watermelon salad