The Mediterranean diet is one of the most well-researched and recommended eating patterns for gut health, heart health, and overall well-being. But how do you actually put together a Mediterranean-style meal? It’s easier than you think! By following a simple meal-building template, you can create balanced, delicious, and satisfying meals without overthinking it.
Here’s our 5-step Mediterranean meal template to help you get started.
Step 1: Choose a Protein (¼ of Your Plate)
Protein helps keep you full, supports muscle health, and plays a key role in gut function. In the Mediterranean diet, protein sources are typically lean and often plant-based.
✅ Fatty fish (salmon, sardines, tuna, mackerel)
✅ Chicken or turkey
✅ Eggs
✅ Lentils and chickpeas* (adjust portions if following a low FODMAP diet)
✅ Tofu, tempeh
💡 Pro tip: Try to include fish two-three times per week to maximize the benefits of omega-3 fatty acids!
Step 2: Pick a Fibre Rich Carb (¼ of Your Plate)
Carbs fuel your body and provide essential fibre for gut health. Choose whole, fibre-rich options for steady energy and better digestion.
✅ Quinoa, brown rice, buckwheat
✅ Sourdough or whole grain bread
✅ Sweet potato, pumpkin
✅ Lentils & beans (portion accordingly or try canned if you find these gassy)
💡 Pro tip: Whole grains like quinoa and buckwheat are packed with both protein and fibre, making them great for gut health!
Step 3: Fill Half Your Plate with Non-Starchy Veggies
Vegetables are the foundation of the Mediterranean diet. Aim for a variety of colours to get a diverse range of nutrients.
✅ Leafy greens (spinach, arugula, kale)
✅ Capsicum, zucchini, eggplant
✅ Carrots, cucumbers, tomatoes 🍅
💡 Pro tip: Roasting veggies with olive oil and Mediterranean herbs makes them even more delicious!
Step 4: Add Healthy Fats (1-2 tbsp per Meal)
Healthy fats are essential in the Mediterranean diet and provide anti-inflammatory benefits, help with nutrient absorption, and keep your meals flavourful.
✅ Extra virgin olive oil (the Mediterranean staple!)
✅ Avocado 🥑
✅ Olives (green, black, Kalamata)
✅ Nuts & seeds (almonds, walnuts, flaxseeds)
💡 Pro tip: Swap out butter for olive oil when cooking or making dressings for a heart-healthy boost!
Step 5: Flavour It Up!
The Mediterranean diet is all about flavourful, fresh ingredients. Add herbs, spices, and probiotic-rich foods for extra benefits.
✅ Herbs & spices (oregano, basil, rosemary, turmeric)
✅ Fermented foods (yogurt, kefir)
✅ Garlic-infused oil (for IBS-friendly flavour)
✅ Squeeze of lemon or drizzle of vinegar
💡 Pro tip: Fresh herbs not only enhance flavour but also provide antioxidants and digestive support.
Your Mediterranean Plate in Action
Now that you have the formula, here’s an example of a Mediterranean-style meal using this template:
🥗 Example Meal:
Grilled salmon + quinoa + roasted capsicum & zucchini + olive oil & lemon dressing
By following this simple 5-step template, you can enjoy delicious, balanced meals that support gut health, energy, and overall well-being!
📌 Save this guide & try it out! What’s your favourite Mediterranean meal?
