Mediterranean Diet

Vegetables, olive oil, fish and whole grains. Widely ranked as one of the healthiest eating patterns in the world.

The Mediterranean diet is based on the traditional eating habits of Greece, Italy and Spain. It is a lifestyle rather than a strict plan: plenty of plant foods, healthy fats, moderate fish and poultry, and little red meat or sweets.

Who it suits

Almost everyone: weight loss, prevention of heart disease and type 2 diabetes, and long-term healthy eating.

Benefits

✔Proven heart benefits
✔Easy to follow long-term
✔Varied and tasty menu
✔No strict calorie counting

Drawbacks

✕Fish and olive oil can be pricey
✕Weight loss can be slower

What to eat

●Vegetables and fruit
●Olive oil
●Fish and seafood
●Legumes and nuts
●Wholegrain bread and grains
●Yoghurt and cheese in moderation

What to avoid

●Processed meat
●Sugary drinks
●Refined oils
●Fast food

Recipes for this diet

Breakfast 420 kcal

Avocado Toast with Poached Egg

Crunchy wholegrain bread, creamy avocado and a soft egg — the perfect filling breakfast.

19P 24F 32C

Breakfast 330 kcal

Vegan Avocado & Tomato Toast

Rye bread, guacamole, cherry tomatoes and microgreens — quick, bright and healthy.

9P 18F 34C

Lunch 560 kcal

Salmon & Quinoa Bowl

Baked salmon, quinoa, avocado and crunchy vegetables — a source of omega-3 and complete protein.

36P 24F 48C

Lunch 480 kcal

Chickpea Buddha Bowl

Roasted chickpeas, sweet potato, fresh vegetables and tahini sauce — a hearty plant-based lunch.

18P 20F 58C

Lunch 260 kcal

Creamy Pumpkin Soup

Velvety pumpkin soup with coconut milk and ginger, topped with pumpkin seeds.

6P 12F 32C

Lunch 450 kcal

Wholewheat Penne Arrabbiata

Spicy tomato sauce with garlic and chilli — an Italian classic in a healthier version.

14P 10F 76C

Dinner 470 kcal

Baked Salmon with Asparagus

Juicy salmon with lemon and herbs on a bed of green vegetables — dinner in 25 minutes.

38P 32F 8C

Dinner 360 kcal

Chicken Skewers with Yoghurt Sauce

Chicken skewers in a spiced marinade with tzatziki — a summery protein dinner.

40P 14F 16C

All recipes

Other diets

Keto Diet

High fat and very low carb: the body enters ketosis and burns fat as its main fuel.

1500–2200 kcal/day

Intermittent Fasting 16/8

16 hours of fasting and an 8-hour eating window. It is about when you eat, not only what.

1600–2300 kcal/day

Vegan Diet

Plant foods only: vegetables, legumes, grains and nuts. Rich in fibre and antioxidants.

1700–2400 kcal/day