Ingredients

Mediterranean Diet Weight Loss Ingredients

You’ll find that Mediterranean Diet weight loss is achieved simply by eating foods you already know are good for you. Along with 30 minutes of exercise a day, start stocking your kitchen with the following ingredients to boost your health and shed your extra weight. But please remember this — even if you eat the healthiest foods on the planet, consuming too many calories each day will cancel out your efforts.

Olives and olive oil: Extra-virgin olive oil is highest in phytonutrients and healthy fats.
Dairy: brie, chevre, corvo, feta, haloumi, labane, manchego, milk (sheep’s, goat’s, and buffalo’s ), Parmigiano-Reggiano, pecorino, ricotta, yogurt.
Legumes: cannellini beans, chickpeas, fava beans, kidney beans, lentils, peas, pine nuts.
Fresh fruit: apples, apricots, avocados, cherries, clementines, dates, ﬁgs, grapefruits, grapes, lemons, melons, mandarin oranges, nectarines, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.
Vegetables: artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celeriac, celery, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, green beans, kale, leeks, lettuce, mushrooms, mustard greens, nettles, okra, onions, peas, peppers, potatoes, pumpkin, purslane, radishes, rutabaga, scallions, shallots, spinach, sweet potatoes, turnips, zucchini.
Whole grains: corn, barley, oats, rice, rye, wheat.
Herbs & Spices: anise, basil, bay leaf, chiles, cloves, cumin, fennel, garlic, lavender, marjoram, mint, oregano, parsley, pepper, rosemary, sage, savory, sumac, tarragon, thyme.
Eggs: chicken, duck, emu, ostrich, quail, turkey.
Nuts & Seeds: almonds, cashews, hazelnuts, pistachios, sesame seeds, walnuts.
Fish: abalone, clams, cockles, crab, eel, halibut, lobster, mackerel, mussels, octopus, oysters, salmon, sardines, sea bass, shrimp, squid, tilapia, tuna.
Red wine (optional) women – maximum of 1 glass daily / men – 2 maximum.

Craveable DIPS, APPETIZERS, and HEALTHY SNACKS for entertaining and everyday grazing, like Marinated Feta and Olives, Santorini Yellow Pea Dip, and irresistible Roasted Cauliflower Bites with Jalapeno Tahini Dip.
Inspiring Mediterranean BREAKFASTS that go way beyond continental, like home-strained Greek Yogurt with Roasted Strawberries and our savory Tunisian Protein Bowl. Plus easy seasonal scrambles – perfect with a hot cup of Spanish Honey Coffee!
Enticing SALADS & DRESSINGS, like the family-style Valencian Salad, Italian Chicken Sub Salad, and tossed Aegean Herb Salad with Greek Feta Dressing. Prep items for your own salad bar too, like Sea Salt Roasted Chickpeas, Honey Roasted Nuts, and easy Baked Croutons.
Nourishing SOUPS and STEWS include Pistou Soup swirled with fresh basil, a restorative slow-simmering Libyan Soup with beneficial herbs and spices, and a flavorful fish soup from the island of Malta.
Classic SIDES like lemon-squeezed Greek Dandelion Greens, Stewed Sweet Peppers, and our garlicky Dalmatian Chard & Potatoes make meal planning easy.
A FRESH TAKE ON TRADITIONAL MEDITERRANEAN COOKING: Adriatic Herb Chicken, Sultan’s Apricot Chicken, lean Chianti Pulled Pork with Tuscan Kale, Salmoriglio Skillet Fish, Spanish Garlic Shrimp, and much more.