{"id":16135,"date":"2021-01-21T20:51:20","date_gmt":"2021-01-21T20:51:20","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16135"},"modified":"2025-07-10T23:56:43","modified_gmt":"2025-07-10T23:56:43","slug":"mediterranean-diet-macros","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/","title":{"rendered":"Mediterranean Diet Macros: How Much and What to Eat?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#What_Are_Macros\" >What Are Macros?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Carbohydrates\" >Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Fat\" >Fat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#What_Is_the_Healthiest_Macro_Ratio\" >What Is the Healthiest Macro Ratio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#How_Do_I_Calculate_My_Macros\" >How Do I Calculate My Macros?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Mediterranean_Diet_Macros_for_Weight_Loss\" >Mediterranean Diet Macros for Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Mediterranean_Diet_Meal_Plan_Including_Daily_Macros\" >Mediterranean Diet Meal Plan Including Daily Macros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#What_Foods_Cant_You_Eat_on_A_Mediterranean_Diet\" >What Foods Can\u2019t You Eat on A Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Benefits_of_the_Mediterranean_Diet\" >Benefits of the Mediterranean Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Its_filling\" >It\u2019s filling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Its_adaptable\" >It\u2019s adaptable<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Its_enjoyable\" >It\u2019s enjoyable<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#It_has_various_health_benefits\" >It has various health benefits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Cons_of_the_Mediterranean_Diet\" >Cons of the Mediterranean Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Does_the_Mediterranean_Diet_Have_Any_Health_Risks\" >Does the Mediterranean Diet Have Any Health Risks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#How_much_protein_do_I_need_on_a_Mediterranean_diet\" >How much protein do I need on a Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Is_the_Mediterranean_diet_high_in_carbs\" >Is the Mediterranean diet high in carbs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#How_many_calories_should_I_eat_on_a_Mediterranean_diet\" >How many calories should I eat on a Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#Is_35_grams_of_fat_a_day_enough\" >Is 35 grams of fat a day enough?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\">Mediterranean diet<\/a> is known for its health benefits, including reducing the risk of heart disease, type 2 diabetes, and other chronic diseases (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30889891\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, to reap these benefits, it&#8217;s important to understand the macronutrient breakdown of this eating pattern.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Macronutrients, or macros for short, refer to the three main components that make up our diet: carbohydrates, protein, and fat. Each of these macros serves a specific purpose in the body and is essential for optimal health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the Mediterranean diet, the recommended macro breakdown is as follows (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5259552\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates: 45-65% of daily calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 10-35% of daily calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 20-35% of daily calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that this breakdown may vary slightly depending on individual needs and preferences. For example, someone who is more physically active may require a higher percentage of protein in their diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But why are these macros important and what foods should you eat to meet these recommendations?<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Macros\"><\/span><b>What Are Macros?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Macros are the main components of our diet that provide energy and support various bodily functions. Broadly, carbohydrates provide us with energy, protein helps build and repair tissues, and fat plays a role in hormone production and nutrient absorption. Each of these macros serves a specific purpose, but it&#8217;s important to strike a balance between them\u00a0 (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/what-are-macronutrients\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><b>Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In the Mediterranean diet, carbohydrates mainly come from whole grains, fruits, vegetables, and legumes. These complex carbohydrates provide a steady source of energy and are also rich in fiber, vitamins, and minerals (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/imagepages\/19529.htm#:~:text=Glucose%20is%20used%20in%20the,the%20health%20of%20an%20individual.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Whole grains such as quinoa, brown rice, and whole-wheat pasta are great options to include in your meals (<\/span><a href=\"https:\/\/agresearchmag.ars.usda.gov\/2018\/mar\/grains\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is essential for building and repairing tissues in the body. Protein sources in the Mediterranean diet include fish, poultry, legumes, and dairy products. Fish such as salmon, tuna, and sardines are rich in heart-healthy omega-3 fatty acids. Legumes such as beans, lentils, and chickpeas are also excellent sources of protein and fiber that feature heavily in the Mediterranean diet (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/protein\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fat\"><\/span><b>Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet emphasizes healthy fats such as olive oil, nuts, seeds, and avocados (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/eating-healthy-fats-has-many-benefits#:~:text=These%20include%20lowering%20the%20risk,shown%20to%20support%20gut%20health.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). These sources of fat provide essential fatty acids and are also rich in antioxidants. Olive oil is a staple in the Mediterranean diet and is used for cooking and dressing salads. Nuts and seeds make excellent snacks or additions to meals, providing protein, healthy fats, and other important nutrients.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to these main macros, the Mediterranean diet includes moderate amounts of dairy, eggs, and red wine (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). These foods provide additional nutrients and can be enjoyed in moderation to fit within the recommended macro breakdown.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you follow the Mediterranean diet, it&#8217;s also important to limit ultra-processed foods, added sugars, and saturated fats. They should be consumed sparingly in order to maintain a healthy balance of macros.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\">Mediterranean Diet Pyramid<\/a> is a helpful visual representation of the recommended foods and proportions in this eating pattern. It emphasizes whole, nutritious foods such as fruits, vegetables, legumes, and whole grains at the base of the pyramid, with moderate amounts of seafood, poultry, eggs, and dairy in the middle layers and red meat and sweets at the top.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Healthiest_Macro_Ratio\"><\/span><b>What Is the Healthiest Macro Ratio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The recommended macro breakdown in the Mediterranean diet is a fairly wide range based on scientific research that meets the nutritional needs of most people. However, it&#8217;s important to note that there is no &#8220;perfect&#8221; macro ratio that\u2019s suitable for everyone. Different individuals may require different ratios depending on factors such as age, sex, activity level, and specific health goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, the healthiest macro ratio is one that\u2019s balanced and customized to suit your individual needs and preferences. For example, someone who is looking to build muscle may require a higher percentage of protein in their diet, whereas someone who is looking to lose weight may benefit from a slightly lower carbohydrate intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also important to remember that the quality of food matters as much as the quantity. In other words, choosing nutrient-dense foods is more important than strict adherence to a certain macro ratio. So while it&#8217;s helpful to have a general guideline, it&#8217;s ultimately up to you to find what works best for your body and lifestyle.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/16.png\" alt=\"mediterranean diet macros\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Calculate_My_Macros\"><\/span><b>How Do I Calculate My Macros?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To calculate your macros, you first need to determine your daily calorie needs. This can be done using an online calculator or by consulting a healthcare professional (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Once you have your total daily calorie needs, you can use the recommended percentages for each macro to determine how much of each you should consume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if your daily calorie needs are 2,000 calories and you follow the recommended macro breakdown for the Mediterranean diet, your daily intake may look something like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates: 2,000 calories x 50% = 1,000 calories \/ 4 calories per gram = 250 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 2,000 calories x 20% = 400 calories \/ 4 calories per gram = 100 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 2,000 calories x 30% = 600 calories \/ 9 calories per gram = 66.7 grams<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should keep in mind that this is just an example and your individual needs may vary.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mediterranean_Diet_Macros_for_Weight_Loss\"><\/span><b>Mediterranean Diet Macros for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is known for its health benefits, but it has also been shown to be effective for weight loss when followed correctly. To lose weight on the Mediterranean diet, it&#8217;s important to maintain a calorie deficit while following the recommended macro breakdown.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be achieved by reducing portion sizes and choosing lower-calorie options in each food group. For example, instead of a large serving of pasta, you could opt for a smaller portion with more vegetables and lean protein. It&#8217;s also important to focus on nutrient-dense foods while limiting ultra-processed and high-calorie options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other efforts to help you lose weight when following the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">M<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;mediterranean diet macros&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\">editerranean diet macros<\/span><\/a> diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Be more active.<\/b><span style=\"font-weight: 400;\"> In addition to filling up on grains and vegetables, you must be physically active. So, don\u2019t sit around watching movies all day and try to incorporate daily walks or morning runs into your day. Squeeze any other activity that requires you to get up and about into your daily routine for maximum benefit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don\u2019t completely cut out your favorite foods.<\/b><span style=\"font-weight: 400;\"> If you ban these foods, you\u2019ll end up craving them. So, if you feel like eating something you truly enjoy, you should do so in moderation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Give alcohol a pass.<\/b><span style=\"font-weight: 400;\"> Alcohol has many calories that may make you gain weight rather than lose it. The Mediterranean diet allows drinking in moderation, particularly red wine, but if you don\u2019t currently drink, it\u2019s neither required nor recommended to start. Moderation is typically defined as no more than one drink a day for women and two for men.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider strength training. <\/b><span style=\"font-weight: 400;\">This will help you burn a lot of calories and gain muscle mass. Having more muscle burns more calories, even when you\u2019re at rest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drink a lot of water.<\/b><span style=\"font-weight: 400;\"> Water contains no calories or added sugars. So, substitute all your go-to sweetened drinks and sodas with water. The results won\u2019t keep you waiting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate intermittent fasting into your schedule.<\/b><span style=\"font-weight: 400;\"> Fasting can help you limit your daily calorie intake. This should promote weight loss as your body burns stored fat to provide the needed energy. You should avoid any form of exercise during your fasting period and eat a light meal when breaking your fast to avoid indigestion.<\/span><\/li>\n<\/ul>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mediterranean_Diet_Meal_Plan_Including_Daily_Macros\"><\/span><b>Mediterranean Diet Meal Plan Including Daily Macros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s a typical<a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan\/\"> M<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;mediterranean diet meal plan&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:5055,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16777215},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;10&quot;:2,&quot;11&quot;:3,&quot;12&quot;:0,&quot;15&quot;:&quot;Arial&quot;}\">editerranean diet meal plan<\/span><\/a> you can adopt:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd mashed avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 ounces low-fat Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup strawberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon honey<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium-sized orange<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup water with a lemon wedge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 whole-grain pita<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tablespoons hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup fresh greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup minestrone<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\u00a0<\/span><b>Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b cup peanuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b cup sliced almonds<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>\u00a0Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 ounces salmon topped with 1 teaspoon tarragon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 teaspoon mustard<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup couscous<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup zucchini<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 fluid ounces red wine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 asparagus spears<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>For the salad:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup arugula<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup baby spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon parmesan cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tablespoon vinaigrette dressing<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Dessert<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small bunch fresh grapes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup lemon sorbet<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There is a more extensive version of this in our blog post: <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\">Mediterranean Diet 30-Day Meal Plan<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/How-To-Lose-30-Pounds-In-2-Months.png\" alt=\"mediterranean diet macros\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Cant_You_Eat_on_A_Mediterranean_Diet\"><\/span><b>What Foods Can\u2019t You Eat on A Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no food you can\u2019t eat on a Mediterranean diet. However, here are some foods you should consume <\/span><b>in limited portions<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wine<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The following foods should be enjoyed occasionally or <\/span><b>avoided completely<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed and red meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy-dense animal-source products such as butter<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Check out the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\">Mediterranean Diet Food List<\/a> on our blog for a more detailed look at what you can and can\u2019t eat while you\u2019re on the diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\">change your life for the better! <\/a><\/strong>\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_the_Mediterranean_Diet\"><\/span><b>Benefits of the Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This diet has the following advantages:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Its_filling\"><\/span><b>It\u2019s filling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The nutrient-dense foods that are incorporated in the diet keep you satisfied and full, particularly those that are high in fiber and\/or protein. This will leave little room for other unhealthy deep-fried snacks and desserts that you may start craving when hunger hits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re trying to lose weight, this can help you eat less than your daily energy requirements and create a calorie deficit in your system. More fats will be burned to make up for the calorie deficit (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Its_adaptable\"><\/span><b>It\u2019s adaptable<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You don\u2019t need to eat foods from the Mediterranean region. You can incorporate foods and flavors from your own country or your own personal preferences. It\u2019s more about prioritizing certain food groups such as whole grains, fruits, vegetables, beans, and legumes, in addition to healthy fats and seafood in moderation. The exact dishes and flavors you create are up to your own imagination.\u00a0\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Its_enjoyable\"><\/span><b>It\u2019s enjoyable<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The diet has endless delicious possibilities. The encouragement to up your healthy fat intake makes this diet all the more appealing.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"It_has_various_health_benefits\"><\/span><b>It has various health benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet has been associated with various health benefits. The following studies are proof of this claim:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A group of scientists from the University of Alabama, Harvard University, and Cornell\u2019s Medical School conducted an analysis using data from a seven-year study of 3,562 subjects with heart disease. After investigating the subjects&#8217; eating patterns, the researchers found that those who ate the closest to a Mediterranean diet had a lower risk of having a recurrent cardiovascular event, and were less likely to die of any cause(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30005552\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 2019 review found that the Mediterranean diet could improve and help prevent metabolic syndrome (a group of risk factors for heart disease and diabetes) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30889891\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). They also found it to be effective in preventing obesity and increases in waist circumference, and that it may reduce mortality risk, type 2 diabetes, and heart disease risk. It can also benefit those who already have type 2 diabetes or heart disease.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study published in 2014 found that the Mediterranean diet may reduce the risk of breast cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4183855\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons_of_the_Mediterranean_Diet\"><\/span><b>Cons of the Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following are disadvantages of the meal plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lack of clear rules. <\/b><span style=\"font-weight: 400;\">There isn\u2019t any type of food you absolutely can\u2019t eat. Having this much freedom food-wise when you\u2019re trying to lose weight can become a challenge if you\u2019re the kind of person who needs specific guidance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You\u2019ll miss your favorite foods. <\/b><span style=\"font-weight: 400;\">Steaks, French fries, and deep-fried chicken are off-limits. So, if you love any kind of ultra-processed or fried foods, following this diet may be quite a challenge for you, particularly if you have a sweet tooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plant-sourced oils. <\/b><span style=\"font-weight: 400;\">If you don\u2019t like olives, canola, walnuts, and avocado oils, this diet won&#8217;t suit you (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/everything-you-need-know-about-mediterranean-diet-according-dietitian-ncna1004021\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_the_Mediterranean_Diet_Have_Any_Health_Risks\"><\/span><b>Does the Mediterranean Diet Have Any Health Risks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, it\u2019s unlikely that this meal plan will cause any health damage. As long as you have a sensible food plan and stick to it, there\u2019s no need to worry about any risks. This approach is flexible and safe for anyone, including kids, adults, and seniors.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have any pre-existing health conditions, make sure you consult your doctor or dietitian before you make any major diet changes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/101.png\" alt=\"mediterranean diet macros\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\">\u00a0<\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_protein_do_I_need_on_a_Mediterranean_diet\"><\/span><strong>How much protein do I need on a Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You should aim for 10-35% of your daily calories to come from protein on the Mediterranean diet. You can also aim for approximately 0.8-1 gram of protein per kilogram of body weight. You may have higher protein needs if you fall into a high physical activity category or if you have specific goals such as building muscle (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/how-much-protein-do-you-need-every-day-201506188096\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_the_Mediterranean_diet_high_in_carbs\"><\/span><strong>Is the Mediterranean diet high in carbs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The Mediterranean diet may be considered higher in carbs than other popular diets such as keto or paleo because it doesn&#8217;t restrict carbohydrate intake. The macro breakdown in the Mediterranean diet includes 45-65% of daily calories from carbohydrates, which is generally higher than most low-carb diets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, the carbohydrates in the Mediterranean diet are mainly from whole, nutrient-dense sources such as fruits, vegetables, and whole grains. These types of carbohydrates provide important nutrients and fiber.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also have a lower glycemic index, which means they don&#8217;t spike blood sugar levels as much as refined carbohydrates. This makes them a healthier option for blood sugar control and weight management (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/carbohydrates-and-the-glycaemic-index\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_should_I_eat_on_a_Mediterranean_diet\"><\/span><strong>How many calories should I eat on a Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While you\u2019re on the Mediterranean diet, you should follow a balanced meal plan that provides around 2,000 calories per day for women and 2,500 calories per day for men. Of course, individual needs may vary based on factors such as age, sex, activity level, and health goals.\u00a0 You can use an online calculator or consult a dietitian to determine your specific calorie needs (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/bwp\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, the Mediterranean diet encourages mindful eating and listening to your body&#8217;s hunger and fullness cues rather than strict calorie-counting. This approach promotes a healthier relationship with food and can lead to long-term success in maintaining a healthy weight.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_35_grams_of_fat_a_day_enough\"><\/span><strong>Is 35 grams of fat a day enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">35 grams of fat per day is pretty low for most people. The recommended amount of fat in the Mediterranean diet is 20-35% of daily calorie intake, which varies depending on individual needs. If your calorie requirements are 2,000 per day, this equates to approximately 45-77 grams of fat per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The type of fat consumed is also important. The Mediterranean diet recommends consuming healthy fats such as olive oil, avocado, nuts, and seeds rather than saturated or trans fats. These healthier options provide essential fatty acids and have been linked to several health benefits such as improved heart health (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/eating-healthy-fats-has-many-benefits#:~:text=These%20include%20lowering%20the%20risk,shown%20to%20support%20gut%20health.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Mediterranean diet is known for its health benefits, including reducing the risk of heart disease, type 2 diabetes, and other chronic diseases (12). However, to reap these benefits, it&#8217;s important to understand the macronutrient breakdown of this eating pattern. Macronutrients, or macros for short, refer to the three main components that make up our [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":79533,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,70],"tags":[],"coauthors":[123,87],"class_list":["post-16135","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mediterranean Diet Macros: How Much and What to Eat? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 MEDITERRANEAN DIET MACROS \u27a4 are one of the healthiest dietary approaches out there. Read this article if you need more convincing.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mediterranean Diet Macros: How Much and What to Eat?\" \/>\n<meta property=\"og:description\" content=\"\u2605 MEDITERRANEAN DIET MACROS \u27a4 are one of the healthiest dietary approaches out there. Read this article if you need more convincing.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T23:56:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\"},\"headline\":\"Mediterranean Diet Macros: How Much and What to Eat?\",\"dateModified\":\"2025-07-10T23:56:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\"},\"wordCount\":2143,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_.png\",\"articleSection\":[\"Meal Plans\",\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\\\">Mediterranean diet<\/a> is known for its health benefits, including reducing the risk of heart disease, type 2 diabetes, and other chronic diseases (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30889891\/\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, to reap these benefits, it's important to understand the macronutrient breakdown of this eating pattern.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Macronutrients, or macros for short, refer to the three main components that make up our diet: carbohydrates, protein, and fat. Each of these macros serves a specific purpose in the body and is essential for optimal health.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In the Mediterranean diet, the recommended macro breakdown is as follows (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5259552\/\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Carbohydrates: 45-65% of daily calories<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Protein: 10-35% of daily calories<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Fat: 20-35% of daily calories<\/span><\/li>\\r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\",\"url\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\",\"name\":\"Mediterranean Diet Macros: How Much and What to Eat? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_.png\",\"dateModified\":\"2025-07-10T23:56:43+00:00\",\"description\":\"\u2605 MEDITERRANEAN DIET MACROS \u27a4 are one of the healthiest dietary approaches out there. Read this article if you need more convincing.\u00a0\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Mediterranean\",\"item\":\"https:\/\/betterme.world\/articles\/diets\/mediterranean-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Mediterranean Diet Macros: How Much and What to Eat?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Mediterranean Diet Macros: How Much and What to Eat? - BetterMe","description":"\u2605 MEDITERRANEAN DIET MACROS \u27a4 are one of the healthiest dietary approaches out there. Read this article if you need more convincing.\u00a0","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/","og_locale":"en_US","og_type":"article","og_title":"Mediterranean Diet Macros: How Much and What to Eat?","og_description":"\u2605 MEDITERRANEAN DIET MACROS \u27a4 are one of the healthiest dietary approaches out there. Read this article if you need more convincing.\u00a0","og_url":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-07-10T23:56:43+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_-1024x640.png","type":"image\/png"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286"},"headline":"Mediterranean Diet Macros: How Much and What to Eat?","dateModified":"2025-07-10T23:56:43+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/"},"wordCount":2143,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_.png","articleSection":["Meal Plans","Mediterranean"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\">Mediterranean diet<\/a> is known for its health benefits, including reducing the risk of heart disease, type 2 diabetes, and other chronic diseases (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30889891\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, to reap these benefits, it's important to understand the macronutrient breakdown of this eating pattern.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_macros\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Macronutrients, or macros for short, refer to the three main components that make up our diet: carbohydrates, protein, and fat. Each of these macros serves a specific purpose in the body and is essential for optimal health.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In the Mediterranean diet, the recommended macro breakdown is as follows (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5259552\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbohydrates: 45-65% of daily calories<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein: 10-35% of daily calories<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fat: 20-35% of daily calories<\/span><\/li>\r ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/","url":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/","name":"Mediterranean Diet Macros: How Much and What to Eat? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_.png","dateModified":"2025-07-10T23:56:43+00:00","description":"\u2605 MEDITERRANEAN DIET MACROS \u27a4 are one of the healthiest dietary approaches out there. Read this article if you need more convincing.\u00a0","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Mediterranean-Diet-Macros_-How-Much-and-What-to-Eat_.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Mediterranean","item":"https:\/\/betterme.world\/articles\/diets\/mediterranean-diet\/"},{"@type":"ListItem","position":4,"name":"Mediterranean Diet Macros: How Much and What to Eat?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16135","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=16135"}],"version-history":[{"count":1,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16135\/revisions"}],"predecessor-version":[{"id":79534,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16135\/revisions\/79534"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/79533"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=16135"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=16135"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=16135"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=16135"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}