Mediterranean Diet
Olive oil, fish, vegetables and legumes: one of the most studied healthy diets.
The Mediterranean pattern is based on vegetables, fruit, legumes, whole grains, fish and olive oil, with moderate dairy and little red meat.
It is consistently linked to good heart health and is easy to adapt to a training lifestyle by adding a bit more protein.
Calories and macros
| Calories | Uses the calorie target from your goal: surplus to gain, deficit to lose, maintenance to hold. |
|---|---|
| Protein | 1.6 g per kg of bodyweight (0.73 g per lb) |
| Fat | 33% of calories |
| Carbohydrates | The remaining calories after protein and fat |
What to eat
- Extra virgin olive oil
- Fish two or more times a week
- Legumes, vegetables and whole grains
- Yogurt, feta, nuts and fruit
What to limit
- Processed meat
- Refined sugar
Sample day
| Breakfast | Yogurt, honey, walnuts and fruit |
| Lunch | Grilled fish, bulgur salad and vegetables |
| Snack | Hummus with vegetables |
| Dinner | Chickpea stew with whole-grain bread |
Portions depend on your calorie target. Use the tracker to see your exact numbers, and check nutrition values in the food database.