What Foods Are Allowed on the Mediterranean Diet? A Practical Guide for Everyday Eating

The Mediterranean diet is based on the traditional eating habits of countries bordering the Mediterranean Sea, including Greece, Italy, and southern France. This pattern centers on whole foods—fresh vegetables, fruits, whole grains, olive oil, fish, and moderate amounts of dairy and wine. Its roots run deep in centuries-old food customs, and its popularity has grown worldwide, thanks to clear benefits for heart health, weight management, and longevity.

At its core, this diet isn’t about restriction, but about choosing ingredients that are simple, fresh, and widely accessible. In this article, I’ll give a clear answer to “what foods are allowed on the Mediterranean diet?” and break down what’s included in this proven eating plan.

Core Principles of the Mediterranean Diet

The Mediterranean diet stands out for its focus on whole, nutrient-dense foods. It emphasizes the consistent use of high-quality ingredients from plant and animal sources. Instead of counting calories or avoiding fat, this approach highlights the balance and quality of food choices. Rooted in daily habits of several southern European countries, the core principles reflect a lifestyle as much as a nutritional plan. Here, I lay out the essential characteristics that set the foundation for understanding what foods are allowed on the Mediterranean diet.

Abundance of Plant Foods

Eating a Mediterranean way means giving vegetables, fruits, legumes, nuts, and seeds a central place in meals. These foods form the backbone of daily eating. Plates are often filled with a mix of seasonal produce, beans, and hearty greens. Grains—such as farro, barley, or brown rice—deliver steady energy and fiber.

• Vegetables and fruits: Leafy greens, tomatoes, peppers, eggplant, berries, citrus, and figs.

• Beans and legumes: Chickpeas, lentils, cannellini, peas.

• Nuts and seeds: Almonds, walnuts, sunflower seeds, and sesame seeds (often as tahini).

This focus on plant-based foods supplies fiber, antioxidants, vitamins, and minerals. The diet's high plant content supports heart health, digestion, and healthy blood sugar levels.

Focus on Healthy Fats

Olive oil is the primary fat in the Mediterranean kitchen. Used for dressings, sautéing, and even baking, extra virgin olive oil is favored for both flavor and its beneficial fatty acids. The diet avoids heavy reliance on butter or refined oils, leaning instead into naturally-occurring fats present in nuts, seeds, avocados, and fatty fish.

• Key sources of healthy fats:

  
  

  • Olive oil (extra virgin and cold-pressed)

  • Fatty fish (salmon, sardines, mackerel)

  • Small servings of nuts and seeds

These fats provide omega-3 and omega-9 fatty acids—important for reducing inflammation and supporting cardiovascular function.

Whole, Minimally Processed Ingredients

Another pillar of "what foods are allowed on the Mediterranean diet?" is choosing foods closest to their natural state. Traditional Mediterranean eating relies on foods that are fresh, unrefined, and prepared simply. Packaged or processed items are minimized.

• Allowed: Fresh vegetables, whole fish, genuine cheese, ancient grains.

• Limited: Processed snacks, sugary drinks, refined grains, and sweets.

This approach improves nutrient intake and reduces hidden sodium or sugars often found in convenience foods.

Moderate Portions and Variety

Portion size is more about balance than strict measurement. Meals often center on vegetables and grains, with animal proteins serving as smaller components, not the main event. Variety is encouraged—across protein sources, produce types, and even herbs and spices. This approach makes meals interesting while ensuring a broader range of nutrients.

Mindful and Social Eating

The Mediterranean diet also reflects a tradition of mindful eating—enjoying meals with others, eating slowly, and paying attention to hunger and fullness. While these behaviors fall outside the food list itself, they amplify the diet’s benefits and work hand-in-hand with ingredient quality.

As you prepare to explore specific foods allowed on this plan, remember that every core principle supports robust health and sustainability. Choosing colorful produce, high-quality fats, and simple, fresh meals helps align daily choices with the proven benefits of the Mediterranean way. For a step-by-step guide on how to start, see Mediterranean diet basics.

Foods Emphasized on the Mediterranean Diet

When thinking about what foods are allowed on the Mediterranean diet, it's clear that this way of eating centers around quality, variety, and whole ingredients. Instead of focusing on what to leave out, the Mediterranean approach builds meals on a foundation of colorful vegetables, whole grains, healthy fats, and plant-based proteins. Each food group plays a specific role in supporting health while making daily meals enjoyable and satisfying. The following sections break down the most encouraged foods and practical ways to include them in meal planning.

Vegetables, Fruits, and Plant-Based Staples

Vegetables and fruits form the backbone of the Mediterranean diet. Plates often overflow with seasonal produce—think ripe tomatoes, crisp cucumbers, leafy greens, peppers, zucchini, eggplant, citrus, grapes, and berries. By prioritizing these foods, I make sure every meal includes nutrients that protect the heart, lower inflammation, and supply steady energy.

• Variety matters:

  
  

• Rotating through different colors and types—green, red, orange, and purple—ensures a diverse nutrient profile.

  
  

• Serving ideas:

  
  

  • Roasted or grilled vegetables drizzled with olive oil

  • Fresh salads packed with leafy greens and tomatoes

  • Fruit as a snack or dessert, such as an orange or a bowl of mixed berries

  • Eggplant stews or vegetable-based soups

Plant-based staples like beans, lentils, and chickpeas provide protein and fiber, making meals both filling and balanced. These ingredients fit seamlessly into everyday Mediterranean meal planning, offering simple ways to mix up the menu and keep things interesting.

Whole Grains and Legumes

Whole grains and legumes are encouraged daily in the Mediterranean diet, acting as both energy sources and nutritional anchors. I reach for grains like brown rice, farro, barley, bulgur, and whole wheat pasta.

Quinoa is popular for its high protein and gluten-free status, though it's not a traditional Mediterranean grain—it fits the diet’s spirit and nutrition focus.

Legumes are just as important—chickpeas, lentils, white beans, and black beans are staples. They're rich in plant protein, fiber, and complex carbohydrates that help control blood sugar and keep me full longer.

• Common whole grains:

  
  

  • Farro

  • Barley

  • Brown rice

  • Bulgur

  • Whole wheat pasta

    
    

• Popular legumes:

  
  

  • Lentils

  • Chickpeas (for hummus or salads)

  • White beans (in soups and stews)

  • Black beans

Most traditional Mediterranean recipes work these ingredients into main courses, grain salads, or hearty soups. Day-to-day, I find it easy to cook extra grains or beans to keep on hand for fast lunches or side dishes.

Meals built around grains and legumes support weight management and stable energy—consistent with core Mediterranean principles. For aligned strategies on improving nutrition, see these science-backed weight loss methods, which also emphasize whole grains and legumes.

Healthy Fats: Olive Oil, Nuts, and Seeds

Healthy fats are a signature of the Mediterranean diet, with extra-virgin olive oil taking center stage. I use it liberally for dressings, sautéing, or finishing dishes. Not only does it offer a distinct flavor, but olive oil’s monounsaturated fats help lower “bad” LDL cholesterol and support brain and heart health.

Nuts and seeds round out the picture. Almonds, walnuts, pistachios, sunflower seeds, sesame (often as tahini), and chia seeds are all recommended. These foods add crunch, flavor, and essential fatty acids. A small handful of nuts as a snack, or a sprinkle of seeds over salads or yogurt, adds both nutrition and satisfaction without excess calories.

• Core benefits:

  
  

  • Olive oil supplies antioxidants and healthy fats

  • Nuts and seeds provide protein, minerals, and fiber

  • All help fight inflammation and promote metabolic health

Incorporating healthy fats into daily meals is not just about taste—it's about supporting joints, managing inflammation, and keeping meals interesting. These same ingredients benefit other health-driven habits; nuts, seeds, avocados, and olive oil come recommended for active lifestyles focused on recovery, as detailed in this Arnold chest workout guide, which discusses their role in muscle health and post-exercise recovery.

A Mediterranean diet built on these foods delivers flavor, balance, and a path to long-term health—key elements for anyone asking, What foods are allowed on the Mediterranean diet?

Lean Proteins and Seafood in the Mediterranean Diet

Lean proteins and seafood have a well-established role in the Mediterranean diet, shaping both its identity and its health benefits. This way of eating places a clear preference on fish, shellfish, and lean poultry as primary sources of animal protein, while keeping red and processed meats to a minimum. Eggs and dairy find their place, too—but always in balance. These choices are rooted in both tradition and extensive nutrition research. They support heart health, metabolic wellness, and lasting fullness without weighing meals down.

Seafood Types and Frequency

Seafood is a standout on the Mediterranean table. The diet recommends eating fish and shellfish at least two to three times each week, making seafood a regular part of the routine rather than a rare indulgence. Popular varieties include:

• Fatty fish: Salmon, sardines, mackerel, trout, and anchovies. These are prized for their omega-3 fatty acids, which protect heart and brain health.

• Lean white fish: Cod, haddock, sea bass, sole, and tilapia. These provide plenty of protein without extra saturated fat.

• Shellfish: Shrimp, mussels, clams, oysters, and squid. Shellfish add minerals like zinc and iron, as well as a unique flavor.

For a typical meal, a portion is about 3–4 ounces cooked (the size of a deck of cards). This amount supplies quality protein and healthy fats, but not excess calories. Cooking methods tend to be simple: grilling, baking, roasting, or poaching, often with herbs, lemon, and a drizzle of olive oil.

The emphasis on seafood instead of red or processed meats is not only about taste—it’s based on decades of research tying regular fish consumption to lower rates of heart attack, stroke, and some chronic conditions. Beyond weekly dinners, seafood also fits beautifully into lunchtime salads or grain bowls.

For those who enjoy sushi or raw fish dishes, there's good news—many types of sushi and sashimi align well with Mediterranean diet habits, especially when focusing on lean fish and simple rolls. For a deeper look at balancing seafood choices with weight and nutrition, see this sushi for weight loss guide, which outlines smart picks and portion tips.

Poultry, Eggs, and Dairy in Moderation

Poultry, like chicken or turkey, is allowed in moderate amounts. The diet suggests opting for these leaner meats over beef, lamb, or processed meats. When I cook poultry, I usually roast, grill, or poach, trimming off visible fat and keeping the seasoning simple. This keeps meals flavorful and heart-friendly.

Eggs serve as another high-quality protein source. The Mediterranean diet doesn’t restrict eggs but encourages moderation—about four to seven eggs per week, including those used in cooking or baking. Eggs pair well with vegetables (think omelets or vegetable frittatas) and whole grains, delivering a sustained energy boost.

Dairy has its place, too, though it’s always about balance. Traditional Mediterranean eating highlights unsweetened yogurt, aged cheeses like feta or Parmesan, and, less often, fresh cheeses such as ricotta. Dairy adds calcium, protein, and friendly bacteria for gut health. I stick to small portions—think a cup of plain Greek yogurt at breakfast or a sprinkle of cheese over a salad.

When choosing dairy, I prefer:

• Plain, unsweetened varieties: These avoid extra sugars or additives.

• Aged cheeses: Strong flavor means a little goes a long way.

• Mediterranean-style options: Greek yogurt over flavored or ultra-processed versions.

In sum, choosing seafood multiple times a week, modest portions of poultry and eggs, and simple dairy forms the backbone of lean protein intake on the Mediterranean diet. These habits not only reflect traditional ways of eating but are backed by strong evidence for supporting cardiovascular health, weight management, and daily energy—core reasons people turn to the Mediterranean approach when asking, “What foods are allowed on the Mediterranean diet?”

Foods to Limit or Avoid on the Mediterranean Diet

While the Mediterranean diet is flexible and abundant, some foods work against its health benefits. To get the full advantage, I focus on what to eat most often but also watch out for ingredients that don’t fit the core of this eating pattern. These “foods to limit” are linked to chronic diseases, weight gain, and inflammation. Cutting back on them supports long-term health and makes the allowed foods even more effective.

Red and Processed Meats

Red meat—including beef, pork, and lamb—is rare in traditional Mediterranean meals. Processed meats like bacon, sausage, ham, and deli slices are also discouraged. These foods bring more saturated fats, sodium, and preservatives than the body needs. Frequent intake may raise risks for heart disease and certain cancers.

Common examples to scale back:

• Beef burgers, steaks, ribs

• Pork chops, sausages, bacon

• Lunch meats, hot dogs, pepperoni

Instead, I swap in grilled fish, skinless poultry, or legumes for protein. For those who enjoy hearty dishes, beans or lentils can replace ground beef in stews, sauces, and burgers. Cutting red meats down to small, occasional servings is a simple but impactful step.

Highly Processed Foods

A core principle of the Mediterranean diet is minimizing ultra-processed foods. That includes pre-packaged snacks, frozen meals, fast food, and anything high in artificial additives. These products often contain unhealthy fats, extra sodium, and low-value calories.

Foods to avoid or limit:

• Packaged cookies, chips, pastries

• Sugary breakfast cereals

• Frozen pizza and ready-made entrees

• Drive-thru fast food items

I focus on whole, single-ingredient foods instead. Snacks like raw nuts, fruit, or seeds deliver nutrition and satisfaction. Preparing meals at home—even simple ones—puts me in control of ingredients and avoids the trap of hidden additives.

To get practical ideas for building a diet high in whole foods, I recommend the tips in this Mediterranean diet basics guide. It’s a solid reference for shifting away from processed options and toward fresh cooking.

Added Sugars

Sugar is scarce in traditional Mediterranean kitchens. Sodas, candies, desserts, and sweetened yogurt can disrupt blood sugar and foster fat gain. Even flavored coffee drinks or sauces pack more sugar than most realize.

Common sources of added sugar:

• Soft drinks, energy drinks, and sweet teas

• Industrial pastries and donuts

• Candy bars and packaged desserts

• Flavored yogurts and fruit snacks

Instead of sugary treats, fruit serves as dessert. Greek yogurt with berries, a small square of dark chocolate, or baked apples deliver a sweet finish without the sugar spike. If I’m baking at home, I use less sweetener or swap in honey sparingly.

Refined Grains

Whole grains are a Mediterranean staple, but refined grains strip away most of their nutrition. White bread, white rice, and refined pasta digest quickly and can lead to sharp changes in blood sugar.

Typical foods to cut back:

• White sandwich bread

• Regular pasta (not whole wheat)

• White rice and instant rice mixes

• Pastries and cakes made with white flour

I turn to whole grains like brown rice, farro, and whole wheat bread for longer-lasting energy and more fiber. Swapping to these options helps me stay full and supports heart health.

Unhealthy Fats: Trans Fats and Excess Saturated Fat

Not all fats are equal. The Mediterranean diet celebrates healthy fats from olive oil, nuts, seeds, and fish. However, fats from industrial sources—trans fats and excess saturated fat—undermine health goals.

Fats and oils to limit:

• Margarine and vegetable shortenings

• Packaged snacks and fried fast food

• Non-dairy creamers

• Heavily processed baked goods

Cooking with extra virgin olive oil instead of butter or margarine is a simple switch. For spreads, I choose hummus or nut butter. Nuts add creaminess and crunch, while fatty fish (like salmon or sardines) supply omega-3s without harmful trans fats.

Salty and High-Sodium Foods

Traditional Mediterranean dishes use herbs, lemon, and spices for flavor—not salt shakers or sodium-heavy condiments. High intake of sodium, often from processed and canned foods, can strain the heart and increase blood pressure.

Salty foods to look out for:

• Canned soups (with added salt)

• Packaged snack foods (pretzels, chips)

• Soy sauce and salty condiments

• Frozen meals

Instead, I season with fresh herbs, garlic, vinegar, or citrus. Choosing low-sodium versions or rinsing canned beans and vegetables helps bring down salt intake without sacrificing taste.

Shifting away from these limited items means embracing the real core of the Mediterranean way: simple, whole foods cooked with care. When “What foods are allowed on the Mediterranean diet?” is the question, the answer is as much about these mindful food choices as it is about what to put on the plate.

Sample Daily and Weekly Meal Patterns

Understanding what foods are allowed on the Mediterranean diet is only part of the equation. The key is learning how these foods fit into a regular schedule and how to shape your days so that healthy choices become routine. Below, I walk through what a typical day looks like on this plan and demonstrate how variety is built across the week.

Each meal delivers balanced nutrients with an emphasis on satisfaction and sustainability. These examples use everyday ingredients and practical time-saving strategies that work for both beginners and seasoned followers.

Structuring a Mediterranean Day: Typical Meals and Snacks

The Mediterranean diet encourages three balanced meals, often with one or two small snacks if needed. Each meal outlines the diet’s priorities: plant-based staples, healthy fats, lean proteins, and whole grains.

A sample day could look like this:

• Breakfast

  • Greek yogurt with berries, walnuts, and a drizzle of honey

  • Optional: Whole grain toast with olive oil

• Mid-Morning Snack

  • Fresh fruit (such as an apple or orange) or a handful of almonds

• Lunch

  • Salad bowl with mixed greens, tomatoes, cucumbers, olives, grilled chicken, and feta cheese

  • Drizzled with olive oil and lemon juice dressing

  • A small portion of whole grain bread on the side

• Afternoon Snack

  • Sliced raw vegetables (like carrots, bell peppers, and cucumber) with hummus

• Dinner

  • Baked salmon or sardines with herbs and lemon

  • Roasted seasonal vegetables (zucchini, eggplant, bell peppers)

  • Quinoa or barley as the grain component

• Optional dessert

  • A small serving of seasonal fruit, such as figs or watermelon

This format helps maintain stable energy, keeps hunger in check, and supports key principles of the diet. Snacks are optional and only included when truly needed, promoting mindful eating habits.

Building Variety: Weekly Mediterranean Meal Planning

One standout strength of the Mediterranean diet is its variety. Over a week, the allowed foods rotate so you benefit from a wide range of nutrients. Here’s an example of how to combine these foods over seven days:

Weekly Structure Example:

1. Fish and Seafood

   • Plan for two to three meals that highlight fish: grilled trout, sardine toast, or baked cod with tomatoes and olives.

2. Poultry and Eggs

   • Include chicken or turkey in one or two main meals: lemon-herb chicken with farro, or an omelet loaded with spinach and tomatoes.

3. Vegetarian Meals

   • Aim for two to three fully plant-based dinners. Examples: lentil and vegetable stew, chickpea salad with cucumbers and herbs, or whole grain pasta with roasted cherry tomatoes and basil.

4. Dairy as a Side, Not a Focus

   • Use Greek yogurt or modest amounts of cheese to round out breakfast or lunch—never as the main event.

5. Daily Fruit and Vegetables

   • Each meal features a non-starchy vegetable (think leafy greens, tomatoes, eggplant, or peppers), and fruit appears at breakfast or for dessert.

6. Whole Grains at Most Main Meals

   • Rotate grains such as barley, brown rice, bulgur, and whole wheat bread throughout lunches and dinners.

A well-planned week might start with grilled fish and vegetables one evening, pivot to a vegetarian bean stew the next, and end the week enjoying a tomato and cucumber salad with a hard-boiled egg. The plan always keeps processed food to a minimum and uses healthy fat sources like olive oil instead of butter.

You can find more structure and practical meal inspiration by exploring guides like step-by-step Mediterranean diet basics, which break down how to fit these foods into your lifestyle.

Practical Tips for Meal Prep and Snack Planning

Staying prepared is essential. I suggest having a few staple items on hand:

• Cook batches of whole grains (like quinoa or brown rice) twice a week for easy meals.

• Keep cut vegetables and washed salad greens in the fridge for quick grabs.

• Prepare a bean or lentil salad that stores well for a few lunches.

• Stock the pantry with canned fish, nuts, and seeds.

For snacks, focus on simplicity:

• A small handful of pistachios or walnuts

• Sliced fruit or grapes

• Fresh vegetable sticks with a yogurt-based dip

These patterns show how flexibility and planning allow you to follow the Mediterranean diet without monotony or stress.

For those seeking more detailed weekly meal ideas or diverse Mediterranean recipes, check out site resources for deeper inspiration and strategies to keep meals enjoyable and consistent.

Frequently Asked Questions About What Foods Are Allowed on the Mediterranean Diet?

Choosing what to eat on the Mediterranean diet often leads to practical questions. Many people want to know which foods belong, what to do when eating out, or how flexible the approach really is. Based on common questions I hear from readers, this section offers simple and direct answers, keeping the focus on what works in everyday life with the Mediterranean diet.

Can I Eat Dairy, and If So, Which Types Are Best?

Dairy is allowed but in moderation. Traditional Mediterranean diets include small amounts of cheese and yogurt. The best choices are plain Greek yogurt, low-fat or reduced-fat milk, and cheeses like feta or Parmesan. I avoid sweetened or highly processed dairy since they add sugar and calories.

If you can't tolerate dairy, plant-based alternatives like unsweetened almond or oat milk work well. Always check the label for added sugars or oils.

What About Bread and Pasta—Are All Grains Allowed?

Whole grains are preferred. Whole wheat bread, brown rice, barley, farro, and oats are standard. Refined white bread, white rice, and regular pasta don't offer as much fiber or nutrition, so I only eat those sparingly. When I want pasta, I choose whole wheat or ancient grain varieties, and pair them with vegetables, olive oil, or fish.

For those who need gluten-free options, brown rice, quinoa, and polenta provide satisfying alternatives. They keep me full while fitting the plan.

Is Coffee or Alcohol Allowed?

Coffee and tea both fit the Mediterranean diet. I drink them plain or with a splash of milk. Sugary lattes or flavored creamers aren't encouraged. Red wine is allowed in moderation—usually a single glass with dinner, and never to excess. If you don't drink alcohol, there’s no need to start.

Can I Eat Out and Still Follow the Mediterranean Diet?

Eating out is possible with a few strategies:

• Focus on grilled fish, chicken, or vegetables.

• Choose salads, but ask for olive oil and vinegar on the side.

• Skip fried foods, creamy sauces, and heavy desserts.

• Order whole grain sides if available, such as farro or brown rice.

Many Mediterranean or seafood restaurants make it easy to order within the guidelines. At other spots, I ask for simple preparations and swap sides like fries for mixed veggies.

You’ll find more ideas on staying consistent outside the home in Mediterranean diet guides, such as the advice outlined in my step-by-step Mediterranean diet basics, which offer practical tips for a variety of real-life situations.

What Substitutions Can I Make for Common Ingredients?

Food allergies, preferences, or simply variety make substitutions helpful. Here’s how I approach some common swap-outs:

• Butter → Extra virgin olive oil (for sautéing or finishing dishes)

• Red meat → Fish, shellfish, or plant protein(like lentils or beans)

• White bread → Whole wheat or sprouted bread

• Sweet snacks → Fresh fruit or a handful of nuts

• Regular cheese → Smaller portions of feta, Parmesan, or plant-based cheese

The Mediterranean diet is flexible. These swaps maintain flavor, texture, and nutrition.

How Restrictive Is the Mediterranean Diet Compared to Other Eating Patterns?

The Mediterranean diet is much less restrictive than low-carb, keto, or strict vegan diets. Its main focus is on balance: lots of vegetables, nuts, seeds, fish, moderate dairy, and only small amounts of red meat or processed food.

I’ve found that this approach offers a high degree of freedom. It doesn’t ban any food outright but encourages making better, more nourishing choices daily. For many, this makes it easier to sustain over time without feeling deprived.

Can This Diet Work for Vegetarians or Vegans?

Absolutely. The Mediterranean diet already favors plant foods. Vegetarians can replace fish with beans, lentils, tofu, or eggs. For vegans, removing cheese and yogurt is simple—use plant-based yogurts and sprinkle nuts or seeds for added protein.

Meals centered on vegetables, grains, pulses, nuts, and olive oil fit smoothly into a vegetarian or vegan plan. For more advice on building satisfying meals without animal protein, referencing a Mediterranean diet beginner's guide can provide extra inspiration.

Do I Need to Track Calories or Macronutrients?

Calorie counting is not required. The Mediterranean diet instead relies on quality and diversity of whole foods, reasonable portions, and eating with awareness. When I stick to the food groups outlined in this eating plan, my nutrition falls into place naturally—no tracking apps or charts needed.

These frequently asked questions cover the basics of what foods are allowed on the Mediterranean diet, as well as real-life scenarios like substitutions and eating out. The key is staying flexible while making choices that prioritize whole, flavorful, nutrient-dense foods. This philosophy supports long-term health and fits smoothly into daily routines.

Conclusion

Adopting the Mediterranean diet means focusing on foods that are fresh, simple, and deeply nourishing. By building meals around vegetables, whole grains, quality oils, nuts, fish, and moderate dairy, I find that healthy eating becomes natural and enjoyable rather than restrictive. The flexibility of this approach makes it practical for a wide range of tastes and dietary needs.

A consistent Mediterranean pattern doesn’t just improve heart health or aid weight control—it encourages a lasting routine that fits into everyday life. If you’re interested in practical ways to get started or want ideas for easy meals, I recommend exploring guides or healthy Mediterranean recipes on the site. Adopting even a few of these habits can have a meaningful impact. Thanks for reading—if you’ve found a Mediterranean strategy that works for you, feel free to share your experience or ask for more tips in the comments.