“My Doctor Told Me To Try the Mediterranean Diet—Now What?”
- watson2wellness
- Jun 11
- 8 min read
Why So Many Doctors Are Recommending the Mediterranean Diet
I’ve had a noticeable wave of clients recently who’ve been told by their doctors to “start the Mediterranean diet.”
Naturally, they want to know:
How do I actually do that? What does it look like day to day? And is it really worth the hype?
These questions are coming not just from people looking to improve heart health, but increasingly from those managing prediabetes, type 2 diabetes, arthritis, and inflammatory conditions.
Let’s unpack why this way of eating keeps showing up on prescription pads—and who it actually helps.
🧪 What the Research Says
The Mediterranean diet isn’t a trend. It’s a time-tested, research-backed approach to eating rooted in the traditional food patterns of countries like Greece, Italy, and Spain.
What makes it so effective?
Whole, minimally processed foods
Healthy fats—especially from olive oil, nuts, and fish
Lots of fiber, color, and variety from vegetables, legumes, and whole grains
Low in added sugars, red meat, and refined starches
And it's not just about food—it’s also about enjoying meals, moving regularly, and eating in community.
🔑 Who Benefits Most?
❤️ Those With (or at Risk of) Heart Disease
The Mediterranean diet is widely recommended for cardiovascular health—and for good reason. The PREDIMED study (a large randomized trial from Spain) showed a ~30% reduction in heart attacks, strokes, and cardiovascular death in high-risk individuals who followed this eating pattern, especially with added olive oil or nuts.
How it helps:
Lowers LDL (“bad”) cholesterol
Improves HDL (“good”) cholesterol
Reduces blood pressure and systemic inflammation
🍬 People Managing Type 2 Diabetes or Prediabetes
This eating style is naturally lower in refined carbs and higher in fiber, helping manage blood sugar without cutting out carbs entirely.
The benefits:
Improved insulin sensitivity
Lower HbA1c and more stable blood glucose
Reduced inflammatory markers
🧠 Those Concerned About Cognitive Health
Studies suggest the Mediterranean diet (and the MIND diet, a close relative) may help slow cognitive decline and lower the risk of Alzheimer’s and other forms of dementia.
Why it works:
Antioxidant-rich fruits and veggies
Omega-3 fats from fish
Low inflammation = better brain function
🦴 Clients with Inflammatory or Autoimmune Conditions
This is where I’m seeing the biggest shift lately. More clients are being guided toward this diet for pain management related to arthritis, autoimmune diseases, and chronic inflammation.
Key mechanisms:
Anti-inflammatory fats (omega-3s and olive oil)
Antioxidants (from plants, herbs, berries, nuts)
Gut-friendly fiber (which helps regulate immune response)
Eating this way helps reduce overall inflammation—without the restriction that usually comes with elimination diets.
🧍♀️ Anyone Looking for Sustainable Weight Loss
Even though it’s not designed for weight loss, many people naturally lose weight with the Mediterranean approach—thanks to a combo of satisfying fats, protein, and fiber.
Bonus: It’s flexible and enjoyable, which makes it stick.
⚖️ Clients on Weight Loss Medications (Like Wegovy or Ozempic)
I’m also working with more and more clients who are using GLP-1 medications (like Wegovy, Ozempic, or Mounjaro) as part of their weight loss or diabetes management journey.
These medications can be tools—but nutrition still matters.
The Mediterranean diet supports the work these meds are doing in your body by helping you:
1. Preserve lean muscle mass Many people on GLP-1s lose weight quickly, which can include muscle if protein intake is too low. The Mediterranean diet includes ample whole-food proteins (like fish, legumes, eggs, and yogurt) to help protect lean tissue.
2. Maximize satiety and satisfaction Because the meds reduce appetite, food quality becomes even more important. Mediterranean-style meals—rich in fiber, healthy fats, and slow-digesting carbs—help you feel fuller longer and make every bite count.
3. Manage digestive side effects GI upset is common on GLP-1s. Mediterranean meals tend to be gentler on the gut—less greasy, less processed, and naturally rich in foods that support digestion (like fermented dairy, cooked veg, and extra fiber).
4. Build habits for long-term success GLP-1 meds are a bridge—not a forever plan. What matters most is what you're building while on them. The Mediterranean diet lays down habits that support health long after the meds stop.
In short, combining GLP-1 meds with a Mediterranean eating pattern helps turn passive weight loss into active, skill-based health change. And that’s what leads to lasting results.
🙋♂️ Everyone Else
If you’re generally healthy and just want to stay that way, this is one of the best preventive eating patterns we have. It supports gut health, longevity, energy levels, and nutrient density across the board.
🥗 So… What Is the Mediterranean Diet, Really?
At its core, it's a pattern, not a rigid set of rules. Here’s what it typically looks like:
Daily/Regular:
Vegetables (every meal!)
Fruits
Whole grains (farro, brown rice, sourdough, oats)
Legumes (lentils, chickpeas, beans)
Olive oil as your main fat (1–2 thumbs per meal)
Nuts and seeds (1 thumb-sized portion)
Fish and seafood (especially fatty fish like salmon, sardines)
Herbs and spices
Optional: moderate red wine, if appropriate
Occasionally:
Poultry, eggs, dairy (like yogurt or feta)
Rarely:
Red meat
Sweets and desserts
Ultra-processed foods
Beyond the plate, it emphasizes how you eat: slower meals, shared experiences, physical movement, and minimal stress around food.
Why It’s Doctor-Approved (and Coach-Approved, Too)
The Mediterranean diet has been studied more extensively than almost any other eating pattern. It consistently shows benefits across many health markers and conditions—not through deprivation, but through abundance.
How to Start Living a Mediterranean Lifestyle
Here’s a quick way to ease in:
Cook with olive oil instead of butter or margarine. This monounsaturated fat helps support heart health and serves as a flavorful substitute for less healthy fats.
Add beans to soups, salads, or pasta.
Snack on nuts (plain or lightly roasted—skip the candied ones).
Eat vegetables at most meals—not just as a side.
Include fish 1–2 times a week (try canned salmon or frozen fillets if fresh feels tricky). Fish and seafood are consumed regularly, providing high-quality protein and omega-3 fatty acids. Poultry is also preferred over red meat, which tends to be consumed only sparingly.
Limit red meat to once a week or less.
Moderate Dairy Consumption: Dairy products, such as cheese and yogurt, are included in moderate amounts, typically in less processed forms with a focus on probiotics. This ensures you get the benefits of calcium and probiotics without overindulgence.
Choose fruit for dessert or sweet cravings.
Make meals social when you can—community is part of the health benefits.
You don’t have to move to Greece and start growing your own olives.
What matters most is consistency, variety, and progress over perfection.
So if your doctor gave you a “Mediterranean diet” prescription—and you’re not sure what that means or how to apply it to your real life—I’ve got you.
Let’s talk about what changes make sense for you, and how to make them stick.
Here are some detailed meal planning tips to help you seamlessly adopt the Mediterranean diet:
Plan Your Weekly Menu:
Outline Your Meals: Start by mapping out your breakfast, lunch, dinner, and snacks for the week. Use a structured plan—like a 7-day meal plan—to ensure variety and balance. For example, you might designate Greek yogurt with berries for breakfast, hearty salads with lean proteins for lunch, and grilled fish or chicken with a medley of roasted vegetables for dinner.
Incorporate Variety: Rotate recipes and try new Mediterranean-inspired dishes. A diverse menu not only keeps meals interesting but also ensures you get a wide range of nutrients.
Build a Mediterranean Grocery List:
Focus on Whole Ingredients: Create a shopping list centered on fresh vegetables, fruits, legumes, whole grains (like farro, quinoa, or whole wheat bread), nuts, and seeds.
Healthy Fats: Stock up on extra-virgin olive oil, olives, and avocados to serve as your primary fat sources.
Lean Proteins: Include a variety of proteins such as fresh or canned fish (like salmon or sardines), poultry, eggs, and plant-based options like chickpeas and lentils.
Dairy & Pantry Staples: Choose minimally processed dairy like plain Greek yogurt or a bit of cheese, and keep herbs, spices, and low-sodium canned tomatoes or beans on hand.
Mindful Shopping: Shop the outer edges of the grocery store, where fresh produce, meats, and dairy are often located. Check labels for added sugars and excessive sodium.
Prepare in Advance:
Meal Prepping: Consider batch cooking proteins like grilled chicken or fish, and pre-chopping vegetables so that assembling meals becomes quick and easy during busy days.
Reuse Leftovers Creatively: Grill once and eat twice—use leftover proteins in salads, wraps, or as a topping for whole-grain pasta.
Ready-to-Eat Snacks: Portion out nuts, prepare hummus with veggie sticks, or pre-make small servings of Greek yogurt with a drizzle of honey or fruit.
Portion Control & Mindful Eating:
Mindful Meal Times: The Mediterranean diet isn’t just about food—it’s a lifestyle. Enjoy your meals slowly and try to make dining a social, relaxed experience.
Seasonal and Simple Touches:
Seasonal Ingredients: Tailor your meal planning to incorporate seasonal produce; fresh, in-season vegetables and fruits maximize flavor and nutrition.
Keep It Simple: Add a twist by incorporating quick options like cold soups (e.g., gazpacho or cucumber-yogurt) when the weather is warm, or refreshing herbal teas and water infused with fruits like mint or citrus.
These strategies not only ensure that you have a balanced and varied menu each week but also support the long-term sustainability and enjoyment of the Mediterranean diet.
☀️ 7-Day Summer Mediterranean Meal Plan
With Portion Cues + Minimal Cooking
🍳 Breakfasts (Mix and match)
Greek yogurt parfait with fresh berries + 1 thumb of walnuts or seeds
Overnight oats with chia (1 thumb), almond milk, peaches
Boiled eggs (2) + whole grain toast + cherry tomatoes + olive oil drizzle (1 thumb)
Smoothie: spinach, frozen mango, banana, Greek yogurt, 1 thumb of flax
Watermelon + feta (1 thumb) + handful of pistachios
Cottage cheese + pineapple + 1 thumb of sunflower seeds
Mini veggie frittata muffins (make ahead!) + side fruit
🥗 Lunches
Think big salads + protein + healthy fat. All can be prepped ahead.
MON: Chickpea & cucumber salad + cherry tomatoes + herbs + feta (1 thumb) + olive oil (1 thumb)
TUE: Lentil tabbouleh with parsley, red onion, lemon, olive oil (1 thumb) + hard-boiled egg on the side
WED: Tuna-stuffed tomatoes + side of grilled corn salad + 1 thumb of olives
THU: Leftover grilled chicken + arugula + peach slices + 1 thumb of pumpkin seeds + vinaigrette (1 thumb)
FRI: Caprese salad (tomato, mozzarella—1 thumb, basil) + side of whole grain bread
SAT: Mixed bean salad (canned beans, chopped veg, parsley, olive oil—1 thumb) + optional egg
SUN: Hummus plate: hummus (1 thumb), raw veg, olives (1 thumb), whole grain pita
🍽️ Dinners
Quick proteins + cold salads or grilled veg.
MON: Grilled salmon + couscous salad with lemon + cucumber + mint + 1 thumb olive oil
TUE: Shrimp skewers + corn on the cob + tomato/avocado salsa (omit avocado if needed)
WED: Zucchini noodles + cherry tomatoes + pesto (1 thumb) + grilled chicken
THU: Stuffed bell peppers (quinoa or rice + chickpeas + herbs) + drizzle olive oil (1 thumb)
FRI: Grilled haloumi (1 thumb) + watermelon + mint + arugula salad + balsamic glaze
SAT: Flatbread with roasted veg + goat cheese (1 thumb) + side green salad
SUN: Leftovers plate or picnic: boiled eggs, veggie sticks, hummus, olives (1 thumb), pita slices
🍓 Snacks (choose 1–2/day)
1 thumb of almonds or mixed nuts
Sliced cucumber + hummus (1 thumb)
Fresh fruit + small cheese stick (1 thumb)
Greek yogurt + drizzle of honey
Cold lentil salad spooned into romaine leaves
Iced herbal tea + dark chocolate square
💡 Tips for Summer Simplicity
Grill once, eat twice: Make extra fish or chicken to repurpose into salads and wraps.
Keep pre-chopped veggies and fruit ready to go.
Cold soups (like gazpacho or cucumber-yogurt) can be a fun cooler option.
Hydration matters: try adding mint, citrus, or berries to water to make it more enticing.
Interested to learn more?
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