Food guide
Is it mediterranean?
Olive-oil–forward, fish and plants — food pattern first, macros second. Browse common foods and see if they fit the plan, based on our Mediterranean rules.
Honest con: Weakest calorie control — easy to over-eat “healthy” fats and nuts. Strong evidence for cardiometabolic patterns; no fat-burn edge vs equal calories.
What to eat
Fish (especially oily), vegetables, fruit, legumes, whole grains, nuts/seeds, olive oil, yogurt, and poultry in moderation. Lead with food groups — olive oil–dressed salads, chickpea bowls, grilled fish, lentil stew — not net carbs.
Watch / avoid
Processed packaged snacks, frequent sweets, and heavy red-meat weeks. Watch olive oil, nuts, and cheese portions — “healthy” fats still add calories fast.
Bacon
On plan~1g net carbs / 100g
Bacon fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipBell pepper
On plan~3g net carbs / 100g
Bell pepper fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipCarrot
On plan~7g net carbs / 100g
Carrot fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipCauliflower
On plan~3g net carbs / 100g
Cauliflower fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipCoffee
On plan~0g net carbs / 100g
Coffee fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipCorn
Borderline~19g net carbs / 100g
Corn can fit Mediterranean in smaller portions. Pair it with protein or vegetables so it does not crowd out your primary targets.
Read tipCucumber
On plan~2g net carbs / 100g
Cucumber fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipDark chocolate (85%)
Borderline~19g net carbs / 100g
Dark chocolate (85%) can fit Mediterranean in smaller portions. Pair it with protein or vegetables so it does not crowd out your primary targets.
Read tipGround beef
On plan~0g net carbs / 100g
Ground beef fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipHoney
Off plan~82g net carbs / 100g
Honey is usually a poor fit for Mediterranean. Swap for a lower-carb or more program-aligned option when you can.
Read tipMushrooms
On plan~2g net carbs / 100g
Mushrooms fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipOats
On plan~56g net carbs / 100g
Oats fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipOlive oil
On plan~0g net carbs / 100g
Olive oil fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipOnion
On plan~7g net carbs / 100g
Onion fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tipZucchini
On plan~2g net carbs / 100g
Zucchini fits a typical Mediterranean plate — use normal portions and keep an eye on your overall pattern.
Read tip
Keto is one of the guides. Open the keto food guide · Compare diets