About the Mediterranean diet

If you’ve ever seen an advert for Olivio/Bertolli spread, you’ll have a fair idea what this is; fresh fish, vegetables and olive oil are the staples, along with legumes and unrefined cereals, moderate consumption of fine wines and cheeses and a relatively low intake of meat and animal fats.

It is inspired (obviously) by what is considered a traditional Mediterranean diet – and with people who live in the Med often being touted as the world’s healthiest, it’s no wonder this way of eating is recommended by so many.

Typical daily menu:

Breakfast: Yogurt with raspberries and low-fat granola.

Lunch: Chickpea salad with olive oil and black olives. 2 crispbreads spread with 2tsp hummus.

Dinner: Grilled sea bass with sweetcorn, asparagus, sugar snap peas and a teaspoon of butter


Low in saturated fats.

Helps reduce the risk of illnesses such as diabetes, heart disease and certain cancers.

Cover all major food groups, so it doesn’t feel restrictive


It’s not really designed to promote weight loss, rather overall health. Although weight loss will be a welcome side effect for some, this is a diet for those who primarily want to improve their health and live longer.

It’s not a structured diet. There are no meal plans to follow, no groups to attend and finding support from others online is tough so you’ll have to have the willpower to go it alone.

Can be expensive. You’ll be eating a lot of fresh fish, olives and butter and this can get pricey.

Further Information

Discuss this diet or ask for help getting started.

A meal plan and beginner’s guide

Read about other popular diets in our guide to diet plans for men