The Mediterranean diet regularly comes out near the top of "best diet" lists, and for good reason. It is based on everyday foods, it does not ban whole food groups, and it has a strong evidence base for heart health. It can also support weight loss when portions are sensible.
This guide covers what the Mediterranean diet actually involves, what the research does and does not show, and how to follow it with foods you can find in any UK supermarket.
What is the Mediterranean diet?
The Mediterranean diet is based on the traditional eating patterns of countries around the Mediterranean Sea, such as Greece, southern Italy and Spain. The British Heart Foundation describes it as a diet with plenty of fresh, whole foods, like fruit and vegetables, beans, nuts and wholegrains, plus moderate amounts of lean protein such as oily fish, white meat and low-fat dairy. Healthy unsaturated fats such as olive oil are used instead of saturated fats like butter, lard and ghee.
The core principles
| Eat often | Eat in moderation | Eat less often |
|---|---|---|
| Vegetables, fruit, wholegrains, beans, lentils, chickpeas, nuts, seeds, herbs and spices, olive oil | Fish and seafood (especially oily fish), poultry, eggs, yoghurt and cheese | Red and processed meat, sweets, pastries, sugary drinks and highly processed foods |
It is also about how you eat: home cooking, sharing meals and enjoying food rather than eating on the run.
What does the evidence say?
Weight loss
A systematic review by Mancini and colleagues in the American Journal of Medicine looked at five randomised controlled trials involving 998 people who were overweight or living with obesity, with follow-up of at least 12 months. The Mediterranean diet led to greater weight loss than a low-fat diet, and similar weight loss to low-carbohydrate and American Diabetes Association diets.
In other words, the Mediterranean diet is not magic, but it works at least as well as other approaches, and many people find it easier to enjoy and stick with over the long term. As with any eating plan, weight loss still depends on your overall calorie intake. The NHS explains that an average woman needs about 2,000kcal a day and an average man about 2,500kcal, though needs vary.
Heart health
The best-known study is PREDIMED, a large Spanish trial published in the New England Journal of Medicine (Estruch and colleagues, 2018). Adults at high cardiovascular risk were assigned to a Mediterranean diet supplemented with extra-virgin olive oil, a Mediterranean diet supplemented with nuts, or a control diet in which they were advised to reduce dietary fat. The British Heart Foundation notes that people in the Mediterranean diet groups had around a 30% lower risk of heart attack or stroke than the control group.
Why it may help
The Mediterranean diet naturally includes many of the features linked with healthier weight and better health: plenty of high-fibre foods, vegetables and fruit that are low in energy density, regular fish and pulses that provide protein, and unsaturated fats instead of saturated fats. The NHS advises replacing some saturated fat with unsaturated fat, which is exactly what the Mediterranean pattern does.
A UK-friendly Mediterranean shopping list
You don't need specialist ingredients. Most of these are cheap supermarket staples, and tinned and frozen options count.
| Category | What to buy |
|---|---|
| Vegetables | Tomatoes (fresh and tinned), onions, garlic, peppers, courgettes, aubergines, spinach, frozen mixed vegetables |
| Fruit | Seasonal fruit, frozen berries, oranges, apples |
| Wholegrains | Porridge oats, wholewheat pasta, brown rice, bulgur wheat, wholemeal pitta and bread |
| Pulses | Tinned chickpeas, lentils, cannellini and butter beans |
| Fish | Tinned sardines, mackerel and salmon; frozen white fish; fresh salmon when on offer |
| Dairy | Plain Greek-style yoghurt, feta, a little Parmesan |
| Fats and flavour | Olive oil, unsalted nuts, seeds, dried herbs, lemons, olives |
A simple 3-day Mediterranean meal plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 1 | Greek-style yoghurt with berries and a few walnuts | Chickpea, tomato, cucumber and feta salad with wholemeal pitta | Baked salmon with roasted peppers, courgettes and new potatoes |
| Day 2 | Porridge with sliced apple and cinnamon | Lentil and vegetable soup with wholemeal bread | Wholewheat pasta with a tomato, garlic and spinach sauce and a sprinkle of Parmesan |
| Day 3 | Scrambled eggs with tomatoes and spinach on wholemeal toast | Sardines on toast with a big side salad | Chicken and vegetable traybake with chickpeas, herbs and lemon, served with bulgur wheat |
Snacks could include a piece of fruit, a small handful of unsalted nuts, or vegetable sticks with hummus. For more ideas, see our healthy snacks guide.
Tips for making it work for weight loss
- Watch the olive oil: olive oil is a healthy fat, but it is still high in calories. Measure it with a spoon rather than pouring freely.
- Keep nuts and cheese to small portions: they are nutritious but energy-dense.
- Make vegetables the star: fill half your plate with vegetables or salad.
- Eat fish twice a week: the NHS recommends at least 2 portions of fish a week, including 1 of oily fish.
- Cut back on red and processed meat: the NHS advises cutting down to 70g a day or less if you currently eat more than 90g.
- Go easy on wine: wine is often associated with the Mediterranean diet, but alcohol adds calories and the NHS advises not regularly drinking more than 14 units a week. You don't need to drink to follow the diet.
- Cook at home when you can: batch-cooked soups, stews and traybakes make it easier on busy days.
Making it family-friendly
The Mediterranean diet suits families well because it is built around familiar dishes such as pasta, soups, traybakes and salads. Children can help assemble wraps and salads, and most will happily eat a tomato-based pasta sauce packed with hidden vegetables. You don't need to cook separate meals for yourself.
Frequently asked questions
Is the Mediterranean diet good for weight loss?
Research suggests it can be as effective as other popular diets, and more effective than a low-fat diet over a year or more. Its biggest advantage may be that it is enjoyable and flexible, which makes it easier to stick with.
Do I have to eat a lot of olive oil?
No. Use olive oil in place of butter or other saturated fats, but measure it, because all oils are high in calories.
Can I eat bread and pasta?
Yes. Wholegrains are a core part of the diet. Choose wholemeal or wholegrain versions and keep portions sensible.
Is the Mediterranean diet expensive?
It doesn't have to be. Tinned fish, tinned tomatoes, dried or tinned pulses, frozen vegetables and seasonal produce are affordable and keep well.
Is it suitable for vegetarians?
Yes. Beans, lentils, chickpeas, nuts, eggs and dairy are already central to the Mediterranean way of eating.
Related guides
- High-fibre foods for weight loss
- High-protein foods and diet for weight loss
- Low-calorie foods and snacks
- Healthy snacks for weight loss
Sources
- British Heart Foundation: Mediterranean diet meal plan and recipes https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/mediterranean-diet
- Mancini JG et al. (2016). Systematic review of the Mediterranean diet for long-term weight loss. American Journal of Medicine. https://pubmed.ncbi.nlm.nih.gov/26721635/
- Estruch R et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine. https://pubmed.ncbi.nlm.nih.gov/29897866/
- NHS: Understanding calories https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/
- NHS: Facts about fat https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
- NHS: Fish and shellfish https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/
- NHS: Meat in your diet https://www.nhs.uk/live-well/eat-well/food-types/meat-nutrition/
- NHS: The risks of drinking too much https://www.nhs.uk/live-well/alcohol-advice/the-risks-of-drinking-too-much/
Medical disclaimer: this guide is general information only, not medical advice. Speak to your GP or a registered dietitian before making major changes to your diet, especially if you have a health condition, are pregnant or take medication. See our Medical Disclaimer.