Tag: Mediterranean

Our Mediterranean tag covers meal plans and recipes built on the Crete and southern Italy pattern: olive oil as the primary fat, fish two to three times a week, vegetables at every meal, legumes, whole grains, and nuts. Plans run 1,200 to 2,000 kcal per day with budget, weight loss, and vegetarian versions.

Every plan is macro-balanced with protein at or above 0.8 g/kg body weight and saturated fat kept under 10% of calories. Nutrition is calculated per meal against the Nutritionix database and USDA FoodData Central. Recipe cards flag omega-3 sources (sardines, salmon, walnuts, flax), monounsaturated fat from extra virgin olive oil, fiber grams, and sodium, since traditional Mediterranean eating leans salty from cheese, olives, and cured fish.

Mediterranean content is written or reviewed by a Registered Dietitian on our team (Brenda Peralta, Kerly Cordova, Marita Radloff, or Karolina Peterova) and medically reviewed by Franco Cuevas, MD. Recipes are developed by our Food Editor Damla Sengul, whose Hatay-born repertoire draws directly on eastern Mediterranean cooking. Corrections go to social@dietsmealplan.com.