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Free 2-minute check

How Mediterranean
is your plate?

Not a diet. Not a cleanse. A two-minute look at how you already eat, and the small, calm shifts that bring you closer to the way the healthiest coastlines in the world have eaten for centuries.

12 quick questions · free guide at the end
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Your Mediterranean starter guide

Keep this open, or check your inbox. Everything below is yours to steal, one calm change at a time.

First, the mindset

It's a rhythm, not a rulebook

The Mediterranean way isn't about cutting things out or counting every calorie. It's a pattern: mostly plants, good fats, fish over red meat, meals eaten slowly and often with other people. There's no failing it. You just lean toward it, meal by meal.

What a plate looks like

The balance, roughly

½
Vegetables & fruit
Half your plate, as much colour as you can
¼
Whole grains
Bread, pasta, rice, but the whole-grain kind
¼
Protein
Fish, legumes, eggs, poultry. Red meat rarely

And olive oil as your main fat, poured with a generous hand.

The heart of it

Keep this, swap that

Keep the habit
Butter for cooking
→
Make it this
Olive oil
The signature fat of the whole pattern
Keep the habit
Soda with meals
→
Make it this
Water, or sparkling with lemon
Drops a lot of hidden sugar, quietly
Keep the habit
White bread & rice
→
Make it this
Whole grain versions
Same meal, more fibre, steadier energy
Keep the habit
Chips or biscuits to snack
→
Make it this
A handful of nuts, or fruit
Filling, and nothing you have to feel bad about
Keep the habit
Red meat most days
→
Make it this
Fish twice a week, beans often
The single biggest shift toward the pattern
A loose weekly rhythm

Nothing to measure, just to aim for

Vegetablesevery meal
Olive oilevery day
Legumes & beans2–3 times a week
Fish or seafoodtwice a week
Nutsa small handful most days
Red meatnow and then
Sweetsa treat, not a habit
Set yourself up

A pantry that makes it easy

Tap everything you already keep at home, and see how close your shelves already are.

0 of 15 staples on your shelves

Stock most of these and a good meal is always ten minutes away.

Want the full 30 days mapped out?

If the starter guide clicks, the book takes it further: a month of balanced, Mediterranean-leaning meals with none of the guesswork.

See the book

This guide is general nutrition information from a BSc in Nutrition, not medical advice. If you have a health condition or take medication, check with your doctor before making changes. The Mediterranean pattern is widely recommended for heart health by organizations including the American Heart Association and the Harvard T.H. Chan School of Public Health.