Mediterranean
The most evidence-backed way of eating — mostly plants, olive oil, fish, minimal ultra-processed food.
Best for
Almost everyone — the default if you’re unsure. Strong for heart and metabolic health.
The evidence, honestly
The strongest human-outcome evidence of any diet pattern: a randomised trial (PREDIMED) cut cardiovascular events, and it consistently links to lower mortality. It’s a pattern, not a rulebook.
A full week
Monday
- Breakfast: Greek yoghurt with berries, walnuts and seeds
- Lunch: Chickpea & tomato salad with feta, olive oil, wholegrain bread
- Dinner: Grilled salmon, roasted vegetables, quinoa
- Snack: Fruit and a handful of almonds
Tuesday
- Breakfast: Eggs with tomatoes and spinach, wholegrain toast
- Lunch: Lentil soup with a side salad and olive oil
- Dinner: Chicken souvlaki, Greek salad, bulgur
- Snack: Hummus with vegetable sticks
Wednesday
- Breakfast: Overnight oats with yoghurt, seeds and fruit
- Lunch: Tuna & white-bean salad with olive oil
- Dinner: Baked white fish, ratatouille, wholegrain
- Snack: Olives and a few nuts
Thursday
- Breakfast: Wholegrain toast with avocado and egg
- Lunch: Falafel & tabbouleh wrap with tahini
- Dinner: Sardines with roasted peppers, farro
- Snack: Greek yoghurt with a little honey
Friday
- Breakfast: Yoghurt with figs and pistachios
- Lunch: Minestrone with beans and wholegrain bread
- Dinner: Grilled prawns, mixed salad, orzo
- Snack: Fruit with a piece of cheese
Saturday
- Breakfast: Shakshuka (eggs in tomato) with wholegrain
- Lunch: Grilled halloumi and vegetable salad
- Dinner: Roast chicken, roasted potatoes and greens in olive oil
- Snack: Nuts and dried fruit
Sunday
- Breakfast: Herb & feta omelette
- Lunch: Mackerel, beetroot and lentil salad
- Dinner: Vegetable & chickpea stew with wholegrain
- Snack: Fruit and a few squares of dark chocolate
Protein
Fish, legumes, eggs, dairy and some poultry cover protein comfortably; add a portion to each meal.
What to watch
- Portion size still matters for weight
- Choose extra-virgin olive oil and oily fish
- Keep added sugar and ultra-processed foods low
The honest bottom line
If you only pick one pattern, this is the safest bet — flexible, sustainable and the best-supported by outcomes.