93 everyday foods of the Mediterranean pattern, with serving size, calories, protein and carbohydrates per serving. Filter by category or search to find a food; click any column heading to sort.
How the pattern is built
Every day: vegetables, fruits, whole grains, legumes, nuts & seeds, olive oil as the main fat, herbs and spices instead of salt.
A few times a week: fish and seafood (the main animal protein), poultry, eggs, plain yogurt and small amounts of cheese.
Occasionally: red meat in small portions, sweets, and wine with meals if you drink (optional).
Also part of the pattern: shared meals, leisurely eating, and regular physical activity.