Mediterranean Diet for Beginners

To begin the Mediterranean Diet, these are the 4 things you must do.
1. Get an idea of what a Mediterranean Diet plate looks like
2. Find delicious and healthy recipes
3. Shop for quality ingredients
4. Enjoy your food with good company

Do you want to take a deep dive into the Mediterranean Diet?
Try our 10 week Mediterranean Mediterranean Way Program that includes weekly challenges, recipes and meal plans, videos by Bill Bradley, R.D. and support from our staff and community.

Our favorite Olive Oil at an amazing price! Use our affiliate link below.

MY FAVORITE MEDITERRANEAN DIET COOKBOOKS

My Greek Table: Authentic Flavors and Modern Home Cooking from My Kitchen to Yours by Diane Kochilas

Julie Taboulie's Lebanese Kitchen: Authentic Recipes for Fresh and Flavorful Mediterranean Home Cooking

The Food of Morocco by Paula Worfert

The Food of Spain by Claudia Roden

Ultimate Turkish Cookbook: TOP 111 traditional Turkish dishes that you can cook right now (Balkan food)

Essentials of Classic Italian Cooking by Marcella Hazan

*This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

#mediterraneandiet #mediterraneanliving

[aussiejubes]

Thank you for doing these. I've been trying to eat this way for about a month but I do find I have a lot of questions pop up. Seeing literally what the meals could look like is very helpful.

Especially separating out the egg and veges, that was so helpful! My brain was able to synthesise this info lol.

[M-hcxm]

Very easy to understand and helpful for those starting out! My dad battled very high cholesterol for 40+ years. At age 84, my mom passed away and he decided he was sick of being on statins and was for the first time, doing all his own cooking. To his doctor's credit, he suggested Mediterranean diet to him, even gave him a book about it. Six months later, he could come off of statins and stayed off of them until he passed at 93.

[juliewilbur]

I give myself one day a month where I can eat whatever I want, chips, soda, take out....rest of the time I eat healthy, salad, stir fry, Mediterranean....works good for me!!!!

[janetblickle]

Today we went out for our anniversary dinner.. I looked through the menu to find something Mediterranean diet. I chose a dish with salmon mashed potatoes and broccoli and I drank water with lemon. Thank you so much for your videos. You are teaching me so much about healthy eating!

[maneishajohnson]

I have high blood pressure at age 32😢 it’s in my blood and I need to stop stressing and they introduced me to the Mediterranean diet. I will be flooding your page and thank you for your channel!

[MdnightWnd]

Before I was eating a pure "American" diet with a lot of beef/pork, processed foods and fats. Now I've incorporated a lot more fresh vegetables/salads, whole grains, less meat (using lentils, beans and chickpeas for protein instead) and olive oil - I love the garlic infused! In a few weeks I noticed that my joint pain was less, my heart palpitations stopped and I started losing inches off my waist. Even my mood and attitude began to be much better. I truly believe that all the processed foods that we eat are like poison. But it's so difficult to get away from it because they are the quickest and most convenient.
My biggest problems maintaining the diet are that it requires a LOT of prep/planning time and that it focuses on things that I don't like (fish/seafood, olives, cucumber, hummus) so I have to find ways to edit a lot of the recipes and substitute things that I will actually eat. But in the end, I believe it's worth it. I hope to get more ideas from this channel!

[bnice]

THANK YOU for sharing. Since having been on The Mediterranean Diet and DASH Diet, I have lost 75 pounds. It is not a "diet", but a way of life. It is sustainable for life. My cholesterol, sugar, and blood pressure are now in the normal range and I no longer take any medication. I just discovered your channel. I 👍 and SUBSCRIBED.

[dianehall]

Hello Bill from our farm in New Hampshire. My doctor is encouraging me to stick primarily with The Mediterranean Diet. I am good with that as I love this lifestyle! I just bought the American Test Kitchen's Mediterranean Cookbook, plus I have a nice Greek cookbook and Italian. French cooking is also a favorite. For me, its all about the garlic, olive oil, tomatoes, black olives, eggplant, seafood, Rosemary, wines. Just amazing rustic foods with herbs & spices. I look forward to following your channel ~ Diane

[deefee]

This channel is exactly what I need. I want to lose weight but the type of foods you use are so delicious that I'm sure I'm going to be a far better cook for adopting this Mediterranean lifestyle.

[kytastrophe-]

Thanks for this! I've been eating this way for a couple of years now, due to an autoimmune disease I was diagnosed with. It helps a lot with systemic inflammation!

[lauralittle]

2 doctors have recommended this diet for me..Thank you for this video ! It's great! easy to understand, & Fun to watch ! 💙🙏💜

[saging]

I just found your channel a few hours ago and I can't stop watching! Really enjoy your videos and how you make them. I can tell you put a lot of love and effort in your content <3 thank you for your tips. Trying to get into the Mediterranean diet because of my PCOS. Wish me luck!

[hugolachs]

These YouTube introduction videos are really helpful. Much better than the website. I now have a a much better grasp what the Mediterranean diet is.

[aleon]

I usually do the plate guide--but don't always cook mediterranean influenced meals. I still eat the chile, tacos, some American dishes, etc. But use the plate guide and much more veggies and have cut meat portions down (red meat a couple times a month, etc.). It's a great way to eat and have been doing this going on 3 years. Also there are lots of recipes online. Once you know the pyramid (see Oldways for that), you can follow with the emphasis on whole grains and veggies. This is a fun intro to the Mediterranean way of eating.

[melodieg.]

Thank you for this visualization. I have been eating more grains than that and not losing the weight I was expecting. Always, love your videos!

[NancyLila]

Loved the video. Your daughter saying Grace was so sweet.❤

[MiuMiuG]

Very helpful video! Thanks for this. Having an overview of what a plate looks like when you eat to the proportions of a Med diet really helps. Now I can be more creative with my meals.

[janecarter]

Hi! Do you have a video with the recipe for that beef stew?? Looks amazing!

[gailrobey]

So helpful just to see what a plate looks like with food that follows this way of eating. I've been looking and have had trouble just getting started. Thank you!

[dizziechef]

This video is so helpful on my portions