Mediterranean Recipes

The Mediterranean diet: olive oil, vegetables, legumes, whole grains and fish, low in saturated fat. Recipes are ranked by their Mediterranean fit score, best matches first.

5480 recipes

Mediterranean guide

Who is this for?

Anyone who wants to support heart health, weight balance and longevity through diet; one of the most studied and most sustainable patterns.

What to eat

Olive oil (the main fat)
Vegetables and fruit (every meal, plenty)
Whole grains (bulgur, whole wheat, brown rice, oats)
Legumes (lentils, chickpeas, dried beans)
Fish and seafood (2-3 times a week)
Nuts and seeds (walnuts, almonds, hazelnuts)
Low-fat dairy (yogurt, white cheese, in moderation)

What to avoid

Red meat (limited to a few servings a week)
Processed meat (deli meats, sausage)
Sugary drinks and sweets
Refined grains and white-flour products
Butter and solid fats (olive oil preferred)
Ultra-processed packaged foods

A typical day

Breakfast

Whole-grain bread + white cheese + olives + tomato and cucumber + a handful of walnuts, with fresh fruit.

Lunch

Lentil soup + olive-oil vegetable dish + bulgur pilaf + yogurt. Fruit for dessert.

Dinner

Grilled fish + a big green salad (olive oil and lemon) + chickpea pilaf. A handful of nuts and fruit for dessert.

The science behind it

Estruch et al. 2018, PREDIMED (NEJM)
A large trial showing a Mediterranean diet enriched with olive oil or nuts lowers cardiovascular events.
Harvard T.H. Chan, Mediterranean Diet
The nutritional basis, evidence level and practical application of the Mediterranean pattern.
AHA, Mediterranean Diet
The American Heart Association's review of the Mediterranean diet and heart health.

Not sure which diet suits you?

Try the diet assistant

The Mediterranean diet, inspired by the traditional eating pattern of the countries of the Mediterranean basin, is one of the most researched diets in the world and one of the most recommended by experts. Its foundation is olive oil, plenty of vegetables and fruit, whole grains, legumes, nuts and fish a few times a week; red meat, processed products and sugar are limited. The PREDIMED study published in 2018 (New England Journal of Medicine) showed that a Mediterranean diet enriched with olive oil or nuts significantly reduced cardiovascular events. On Tatonia, compliance with the Mediterranean pattern is calculated by scoring each recipe's saturated fat, fiber, macro balance and sodium; recipes are ranked by this compatibility score, starting with the best fit.

Frequently Asked Questions

What is the Mediterranean diet?

It is an eating pattern centered on olive oil, vegetables, fruit, whole grains, legumes and fish, with red meat and processed food limited, associated with heart health and longevity.

Is meat eaten on the Mediterranean diet?

Yes, but in moderation. Fish and seafood take the lead (2 to 3 times a week), poultry is at a moderate level, and red meat is limited to a few servings a week.

What is the difference between the Mediterranean and DASH diets?

Both are centered on vegetables and whole grains. The Mediterranean diet focuses more on olive oil and healthy fats, while DASH focuses more on reducing sodium and on blood pressure.

🥟 Pastries

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Mediterranean Recipes