Mediterranean diet: Where do I start?

Posted on February 26 2020


Whether you were advised to start the Mediterranean diet or simply want a change. The Mediterranean diet is a clean way of eating that is not hard to adapt to.

Mediterranean diet 

First thing you do when considering a change to the Mediterranean diet is to think “close to the sea”. You are going to incorporate more wild fish and seafood into your diet while limiting red meats.

Chicken and pork can be eaten in moderation.

Another thing to keep in mind is “keep it fresh” If something you are considering, has been altered or made in a factory - stay away from it.

Know the basics

Eat more fruits, veggies, whole grains, beans, nuts, legumes and extra virgin olive oil.

Eat in moderation: Lean proteins including fish and some poultry

Eat less: Red Meats alcohol and Sweets (sweets should be eliminated if possible)

Add some flavor: Use lite salt sparingly and use more fresh herbs, citruses, garlic, and dried spices. 

Salmon and zucchini recipe for mediterranean diet


Here is a great fish recipe that is super easy and satisfying.

Seared Salmon over Zoodles

Serves 2


2- (4-6)-ounce Salmon portions

2-4 sprigs fresh Thyme

Olive oil Cooking spray 

2-3 tablespoons extra virgin olive oil (EVOO)

2 cloves garlic - minced

2- Large Zucchini (or 4 med) - *see instructions below on how to make the Zoodles- (zucchini noodles)

Zest from 1 lemon + 1 tablespoon lemon juice

salt and pepper to taste

Note: Feel free to add any additional veggies to this dish. For example, Cherry tomatoes, mushrooms, carrot shreds etc.… all will work very well with this recipe.


Preheat oven to 325

For the Salmon:

Pat salmon dry with paper towels; Season with salt and pepper.

Spray a medium sized oven safe pan liberally with cooking spray.

Get pan nice and hot on the stovetop over med-high heat.

Add salmon and 2 sprigs of the thyme.

Sear both sides until golden. (should take approx. 2 mins per side to get them nice and golden)

Place pan seared fish in oven for 3-4 mins.


For the Zoodles:

In a large skillet, heat EVOO over medium heat.

Add garlic, sauté for 3 mins.

Add your Zoodles. (and any additional veggies) Cook just until noodles soften, about 2 minutes.

Add lemon zest, lemon juice salt and pepper.

Optional: Garnish with thyme

Homemade Zucchini noodles

Do ahead- To make Zoodles using a julienne peeler or large grate - cheese grater

Wash zucchini

Trim off both ends.


If using a julienne peeler run the peeler lengthwise across the zucchini to create long strips

If using the cheese grater run the zucchini lengthwise down the grater blades. Use caution when you get down to the end as to not run your knuckles on the blades.

Add Zoodles as instructed in recipe above

 Extra Virgin olive oil

Olive oil is another biggie when it comes to the Mediterranean diet.

Swapping out canola oil, butters & margarines for extra virgin olive oil will be another major change that you’re going to want to do while on the Mediterranean diet.


dish of roasted garlic paste


You can also try this delicious substitute in place of butter and margarine

Roasted Garlic & Olive Oil Spread

Here’s how to prepare it. 

Slice off the top of each head of garlic drizzle a small amount of olive oil over the top. Wrap entire head of garlic in foil and bake for 45 mins until browned and soft.

Squeeze 3-4 cloves of the oven roasted garlic into small bowl add 1tsp olive oil and a pinch of salt. Stir well to incorporate.

Try this roasted garlic spread on sliced bread, toast, crackers in mashed cauliflower, mixed into steamed broccoli, over broiled chicken breasts etc.…

Tip: Roast a couple heads at a time so you can always have them on hand. Roasting the garlic makes the flavor milder and therefore can be eaten at any meal.

bowl of mashed avocado as a substitute for butter


Another great substitution is avocado. Simply mash up the avocado and spread it on a slice of whole grain bread to have with your morning eggs and fruit. It is so good that you won’t even miss the butter.

Having trouble keeping your Avocado fresh between uses?  You might be surprised to know that avocado freezes very well.


Mashing avocados with fork

Follow these steps for a do-ahead, avocado spread.

Cut avocados in half lengthwise

Remove seed

Scoop out flesh

Mash with a fork

Add ½ tsp lemon or lime juice per avocado (this helps to keep it from browning)

Divide amongst individual Ziplock bags or spoon into ice cube trays. (if using ice cube trays - once frozen dump them into a Ziplock bag)

Store in freezer for up to 6 months

To use:

Defrost as many servings as you need, in fridge overnight


couple exercises as part of new diet


Should you exercise while on the Mediterranean diet?

As with any diet, exercise is key. Be sure to get in whatever exercise you can throughout the day. Simple things like adding in an afternoon walk around the office; taking the elevator instead of the stairs or parking further away, all help you get in more steps throughout the day. 

Tip: Try setting aside time for a couple’s exercise routine that you can do with your partner. It can make exercising more fun and may make you more eager to do it. Who knows…it may just lead to another form of exercise?


reading supplement facts on Glamour Nutrition Collagen naturals box


Can supplements be taken while on the Mediterranean diet?

Yes. You can continue to take your supplements as usual just be sure to read the labels and know what is in your supplements. A good example is this natural Collagen +Vitamin C  by Glamour Nutrition. This product is Sugar free, Gluten Free & Fat Free. It also contains


  • No Artificial Colors
  • No Artificial Flavors
  • No Artificial Sweeteners


Glamour Collagen plays a major role in the health and repair of hair, nails, ligaments and skin.  When consumed daily, collagen supplements give the body all the amino acids it needs to regenerate healthy connective tissue. Collagen is also known to aid gut regulation & digestion, support weight management, and impact detoxification.


The first steps to any new diet, is simply, getting started. Do your research, clean out your cabinets and go shopping. Don’t forget to park further away and spend a little extra time in the produce section, exploring all the possibilities.


Please note:

Always consult with your health care professional before starting any new diet.



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