US News & World Report has posted an excellent resource called, “A Planner’s Guide to the Mediterranean Diet”:
Beyond being linked to a host of powerful health benefits including a reduction in heart disease risk, potential weight loss, improved brain health and longevity, much of the eating pattern’s staying power can be attributed to its flexibility – there aren’t entire food groups excluded, and followers don’t calorie count or track macros. Heck, the pattern is even cool with wine. In other words, you can easily follow it for a lifetime.
But for the planners among of us, that lack of structure can be intimidating. After being stuck in the dieting cycle or being told that entire food groups are “off limits,” the freedom and pleasure found in the Mediterranean diet can almost feel overwhelming. If this sounds like you, fear not: It is quite possible to adapt the eating pattern’s tenets to your meal-planning style, no matter your age or cooking experience.
View the guide at US News & World Report