Guide
The Mediterranean diet is built on vegetables and fruit at every meal, whole grains, extra virgin olive oil as the main fat, legumes three times a week, fish two or three times and red meat once at most. It is not a low calorie diet: it is a weekly frequency pattern that is easy to plan.
No food is banned: what changes is how often it appears in the week. Legumes three times, fish two or three, eggs twice, poultry twice, red meat once, cured meats and cheese as an exception. Building the menu by frequency makes the diet sustainable for a whole household.
Half the plate vegetables, a quarter whole grains, a quarter protein, plus two tablespoons of raw extra virgin olive oil. This layout alone covers most recommendations without weighing anything.
The combination of fibre, monounsaturated fat and polyphenols is associated with lower cardiovascular risk in cohort studies and intervention trials. The effect comes from the overall pattern, not from a single miracle food.
| Food | Times per week | Portion |
|---|---|---|
| Verdura | 14 (2 al giorno) | 200 g |
| Frutta | 14 (2 al giorno) | 150 g |
| Cereali integrali | 14 | 80 g da crudo |
| Legumi | 3-4 | 50 g secchi o 150 g lessati |
| Pesce | 2-3 | 150 g |
| Uova | 2-3 | 2 uova |
| Carne bianca | 2 | 130 g |
| Carne rossa | 1 | 100 g |
| Olio extravergine | ogni pasto | 10 g a crudo |
It causes weight loss only within a calorie deficit. Its strength is satiety: well spread fibre and protein reduce hunger without counting every calorie.
Yes, by increasing legumes and eggs and covering plant omega 3 sources such as walnuts and flaxseed.
dietai è uno strumento organizzativo ed educativo. Non elabora piani alimentari personalizzati, non gestisce patologie, gravidanza, allattamento, allergie o intolleranze diagnosticate e non sostituisce la valutazione di un dietista, di un nutrizionista o di un medico.
Le stime di calorie e macronutrienti sono generate da un sistema di intelligenza artificiale (AI Act, Reg. UE 2024/1689): hanno un margine tipico del 10–20% e vanno intese come ordine di grandezza, non come valori da laboratorio.
© 2026 be lead di Gianluca Benvegnù · P.IVA 12310430967 · REA MI-2652994 · Milano
Un progetto be lead · studio di AI applicata, Milano · beleadcreativestudio@proton.me