Centered on Balance

The Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea. Primarily plant-based, it also focuses on incorporating vegetables, fruits, olive oil, legumes, whole grains, fish, nuts, and low-fat dairy. And unlike Whole30 or Paleo, the Mediterranean diet isn’t about giving things up – it’s about embracing balance. Hailey even notes that there’s room for red wine and cheese, which she sees as a major advantage when it comes to long-term sustainability. “It makes the diet more approachable and enjoyable for the long-term,” she explains.

It’s Not a Diet, It’s a Lifestyle

One of the reasons this approach has gained so much traction is because, as Hailey puts it, “It isn’t a strict diet, rather a dietary pattern.” There are no strict calorie goals, no required macros, and no hard-and-fast rules. Instead, the focus is on making consistent, quality-driven food choices that prioritize whole, nourishing ingredients. That’s why so many people find it more realistic and sustainable than more rigid plans.

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Delivers Real Results (Backed by Research)

Hailey also noted that consistent adherence to this way of eating has been linked to reduced risk of heart disease, stroke, and type 2 diabetes*. It’s also been shown to improve gut health, decrease inflammation throughout the body**, and even support longevity***. In a nutrition space often dominated by strict plans and quick fixes, the Mediterranean diet stands out for its sustainable, science-backed results.

It’s Delicious (Yes, Actually)

While “healthy eating” often carries the connotation of bland, boring meals, that’s not the case here. I asked Hailey to share a few of her favorite go-to meals, and her answers delivered: 

• Grilled salmon bowls with farro, roasted vegetables, olives, and lemon vinaigrette
• Greek yogurt topped with fresh berries, chia seeds, and walnuts
• A mezze-style plate with hummus, cucumbers, whole grain pita, and a drizzle of olive oil 

The variety and taste are part of what keeps people coming back – it’s food you genuinely want to eat.

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So, Where to Start?

A TQE-favorite meal kit, Green Chef offers the ability to choose a Mediterranean diet meal plan that’s a great way to learn the ropes. Green Chef sends pre-portioned ingredients and simple instructions for cooking delicious Mediterranean meals. The rotating weekly menu includes options like Herby Chicken & Feta Bulgur Bowls, Chicken Pesto Penne & Tomatoes, and Lemon Herb Shrimp & Tomato Orzo. Need I say more? It’s a great option for busy people looking to clean up their eating habits – and it’s incredibly delicious, too.