Macros For Mediterranean Diet, Plus Food Lists & Tips
Need to Know:
Macros on a Mediterranean Diet can fall within guidelines provided by Dietary Guidelines for Americans, with about 45-55% from carbs, 30-35% from fat, and 15-20% from protein.
Studies have suggested that a typical macronutrient intake on the Mediterranean diet is closer to 35% fat, 42% carbohydrates, and 13% protein.
People who are very active and those who want to maintain or build muscle may need to increase their protein intake on a Mediterranean diet.
The heart-healthy Mediterranean diet is a well-established eating plan for longevity, weight loss, and overall wellness. Macros on a Mediterranean diet provide for balanced nutrition with most guidelines suggesting a breakdown of approximately 45% to 55% of calories from carbohydrates, 30% to 35% of calories from healthy unsaturated fat, and 15% to 20% of calories from protein. However, the program emphasizes food quality rather than specific macronutrient ratios.
What Is a Mediterranean Diet?
The Mediterranean diet is modeled after the eating patterns of people in the southern part of Europe. It has been widely regarded as one of the healthiest dietary patterns, especially when it comes to heart health and longevity.
So, what do you eat on a Mediterranean diet? The program is quite flexible, but in general, you consume more plant-based foods than a standard American diet, more fish, and more foods that provide unsaturated fats.
On a Mediterranean diet, you aim for:
High consumption of olive oil, legumes, whole grains, fruits, and vegetables
Moderate to high consumption of fish, nuts, and seeds
Moderate consumption of dairy products (cheese and yogurt) and wine (especially red wine)
Low or no consumption of non-fish meat, heavily processed foods, foods with added sugar, and foods with saturated fat.
Alcohol can also be included in a Mediterranean diet, primarily red wine in moderation, although experts advise that if you don’t drink currently, there is no reason to start.
Numerous studies have confirmed the benefits of this eating style in reducing the risk of obesity, heart attack, high blood pressure, high cholesterol, and other chronic conditions. If you choose to follow this dietary pattern, you’ll have plenty of company. It is also one of the most popular diets around the world. (1) (2)
What Are Typical Macros on a Mediterranean Diet?
A Mediterranean diet has no guidelines regarding caloric intake or macronutrient balance. So, if you are following the diet while trying to reach specific fitness or athletic goals, you may have to do some leg work to ensure that your diet supports your training program.
But first, it may be helpful to evaluate what your macro intake is likely to be when following this European eating style.
A 2023 study published in the Journal of Food Science and Nutrition Research investigated Mediterranean diet macros.(3) The study investigated a full day’s worth of eating to see if consuming a Mediterranean diet would meet recommended macronutrient targets established in Dietary Guidelines for Americans (DGA).
As part of the study, researchers evaluated the diet at different caloric intake levels: 2500, 2000, 1600, 1200, and 800 calories per day. When considering all caloric intake levels, the researchers determined that a typical Mediterranean diet macronutrient distribution was approximately 35% fat, 42% carbohydrates, 13% protein, and 10% alcohol.
These macro ranges are close to the recommendations provided by the DGA, which suggest that we should consume 45-65% of calories from carbohydrates, 20-35% of calories from fat, and 10-35% of calories from protein. (4)
However, things became more interesting when the researchers broke down specific macronutrient intakes in grams according to calorie intake levels. They compared intake levels to the Dietary Reference Intake or DRI, which approximates how much fat, protein, and carbohydrate should be consumed based on an average-sized adult doing an average amount of physical activity.
All macros met recommended amounts at the 2500 and 2000 calorie intake levels. Fat and carbohydrate grams met recommended intake amounts at the 1600 and 1200 calorie-per-day levels. Protein intake was insufficient at all calorie levels below 2000 calories per day.
Remember that if you are an active individual and particularly an athlete, your protein needs will be higher than the intake levels recommended for an average-sized adult doing an average amount of physical activity. So, at several calorie intake levels, the standard Mediterranean diet may not provide enough protein for you.
How to Personalize Your Macros on a Mediterranean Diet
To find the right caloric intake for you and the appropriate balance of macros, you need to evaluate your current lifestyle and your goals. In Macro Diet for Dummies, I walk you through the process of assessing your calorie intake and calculating macros for various lifestyles and goals. But here is a primer for each of the primary macronutrients plus alcohol, which is sometimes considered to be the fourth macro.
Protein
Your protein intake may be an area of concern since this may be an area where the Mediterranean diet may fall short. If you are a regular exerciser or an athlete, you’ll want to be especially careful about your protein intake to ensure that you get the
You can use the 2020-2025 Dietary Guidelines for Americans to evaluate your protein needs. They suggest consuming 10% to 35% of our calories from protein. If you consume 2000 calories per day, that would be 50 to 175 grams each day. However, sports nutrition organizations provide better guidelines specifically for active individuals.
However, according to the International Society of Sports Nutrition (ISSN), physically active people should consume 1.4 – 2.0 protein grams per kilogram of body weight per day (g/kg/day) to help improve the effectiveness of workouts. Body builders may even benefit from up to 3.0 g/kg/day.(5)
According to these guidelines, a 150-pound person (68 kilograms) would need approximately 95–136 grams of protein per day, and a 150-pound bodybuilder may need up to 204 grams of protein per day (although most bodybuilders weigh more than 150 pounds). Even at the highest calorie intake level, the study's results showed the highest daily protein intake to be 83.7 grams per day, far below the needs recommended by the ISSN.
If you follow a Mediterranean macro diet and have sports or fitness goals, you’ll want to evaluate your protein needs first. Using the guidelines above, calculate your target protein grams per day. Then, adjust your carb and fat targets according to USDA guidelines. For example, if your protein needs account for 30% of your daily calories, you might allot 50% of the remaining calories to carbs and 20% to fat. But remember that you can adjust those fat and carbohydrate numbers as needed. If you adjust the carbs to 40% of total calories and your fat intake to 30% of total calories, you would be consuming a 40/30/30 macro-balanced Mediterranean diet.
Suggested protein foods on a Mediterranean Diet include:
Salmon
Sardines
Anchovies
Mackerel
Tuna (fresh or canned in olive oil)
Trout
Cod
Sea bass
Shrimp
Mussels, clams, oysters
Eggs
Lean poultry (chicken or turkey breast)
Lentils (brown, green, red)
Chickpeas (garbanzo beans)
White beans, cannellini beans, fava beans
Black-eyed peas
Split peas
Hummus
Falafel (baked or lightly fried)
Nuts: almonds, walnuts, pistachios
Seeds: sesame (tahini), sunflower, pumpkin
Carbohydrates
You are likely to get adequate carbohydates on a Mediterranean diet. You are encouraged to consume whole grains, fruits, and vegetables which will help you to meet your carbohydrate needs and will help you to get the vitamins and minerals you need to thrive. Also, with its emphasis on less processed foods, you are likely to steer clear of common carb pitfalls, like consuming too much starch or added sugar.
To find the best carbohydrate intake for you, shoot for 45% to 65% of your daily carbohydrates from healthy, fiber-rich, minimally-processed carbs.
Suggested carbohydrate foods on a Mediterranean Diet include:
Whole wheat bread (traditional or sourdough)
Whole wheat pasta
Whole grains (farro, barley, bulgur, brown rice, wild rice, quinoa, etc)
Oats (steel-cut or rolled)
Couscous (whole wheat when possible)
Potatoes (especially roasted or boiled, skins on)
Sweet potatoes
Winter squash (butternut, acorn)
Peas
Fruit (berries, bananas, etc)
Leafy greens (spinach, kale, etc)
Cruciferous veggies (broccoli, asparagus, etc)
Other colorful veggies (eggplant, zucchini, bell peppers, etc)
Fat
Healthy sources of fat on a Mediterranean diet are encouraged. Olive oil, in particular, is a cornerstone of the eating plan. Fatty fish is also encouraged (such as salmon or tuna). You can consume up to 35% of your calories from fat and still be within recommended guidelines. But many people consume more than that on this eating plan.
To keep your fat intake in check, try using healthy unsaturated fats for cooking and reduce your intake of creamy sauces, butter, cheese and other sources of animal fat.
Suggested healthy fat foods on a Mediterranean Diet include:
Olive oil
Olives
Nuts and seeds
Fatty fish
Avocado
Avocado oil
Tahini
Greek yogurt
Alcohol
Alcohol is sometimes referred to as the fourth macro because it behaves differently in the body than the other three macros. Alcohol provides 7 calories per gram, as opposed to 4 calories per gram for carbs and protein, and 9 calories per gram for fat. Also, alcohol serves no essential functions in the body like the other three macros. So, alcohol is not necessary for your body to thrive. But, many people still enjoy a glass of wine or cocktail from time to time.
In general, red wine is the most commonly consumed alcoholic beverage on the Mediterranean diet. Red wine provides resveratrol, which has been studied for its health benefits. (6) But moderation is key. The National Institute on Alcohol Abuse and Alcoholism advises no more than one drink per day for women and no more than two drinks per day for men. (7)
Tips to Manage Macros on a Mediterranean Diet
The research study strongly suggests that cutting calories on the Mediterranean diet may lead to inadequate macro intake, especially with regard to protein. Even when calorie intake increases, protein needs may not be met without adjusting the Mediterranean diet. So, how do you reap the benefits of the Mediterranean diet while reaching your health and fitness goals with adequate protein intake?
Here are a few ways to make it work.
Focus on plant-based protein. Get to know non-meat sources of protein. Foods like soy and tofu are not typical on the Mediterranean diet, but you can include them, and they align with the plant-based slant of this eating style. You may also want to increase your intake of protein-rich grains like quinoa.
Eat more fish. Include fish in as many meals as possible. Top your salad with salmon. Keep pouches of tuna on hand for a quick snack (pair it with whole grain crackers and protein-rich greens). Learn different ways to prepare seafood, such as shrimp, cod, sardines, or trout.
Get selective with veggies. Some vegetables have more protein than others. To honor the Mediterranean eating style and boost your protein intake, include protein-rich veggies at mealtime. Choose spinach, kale, Brussels sprouts, and broccoli.
Learn to love beans. Beans such as lima beans, black beans, lentils, green peas, and chickpeas are great ways to increase your protein intake on the Mediterranean diet. They are also easy on the wallet. Buy dried beans in bulk or stock canned beans when they go on sale at your local market.
Snack on nuts and seeds. It is easy to reach for a piece of fruit or another high-carb treat when you need a quick bite. But choosing a protein-rich snack can help you reach your macro targets. Consider almonds, walnuts, peanuts, pistachios, or cashews for a satisfying snack.
Dial back on booze. You should aim to make every calorie count to reach your protein target and keep your calories in control. Sometimes, it might mean skipping that MedDiet-friendly glass of wine to allot those calories to protein. But also, keep in mind that a core principle of the Mediterranean diet is maintaining a happy social life. So, don't beat yourself up if you enjoy a glass of wine with friends.
Look for protein-rich alternatives. When you hit the market and shop for Mediterranean diet foods, look for varieties that contain more protein. Choose Greek yogurt over traditional yogurt. Look for pasta made with whole grains or even chickpeas to increase your protein intake. You might even find some sweet treats (like ice cream) that are manufactured to provide more protein.
The most important thing to remember is that the best diet for you is the one you will stick to for the long term. If you try a Mediterranean macro diet, set it up with foods you enjoy so you feel good about your meals. And if your current diet varies significantly from the Mediterranean diet, adjust gradually. Pick up a copy of Macro Diet for Dummies at your local bookstore or online (Amazon or Target) for food lists, shopping lists, tips for calculating Mediterranean macros, and more.
Sources:
Guasch‐Ferré M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021;290(3):549-566. doi:10.1111/joim.13333
Martini D. Health benefits of mediterranean diet. Nutrients. 2019;11(8):1802. doi:10.3390/nu11081802
Preston AM, Clayton PK. Macronutrient adequacy of a mediterranean-type meal examined at recommended and below recommended energy values. Journal of Food Science and Nutrition Research. 2023;6(2):51-55 doi:10.26502/jfsnr.2642-110000129
Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). doi:10.1186/s12970-017-0177-8
Haunschild R, Marx W. On Health Effects of Resveratrol in Wine. Int J Environ Res Public Health. 2022 Mar 6;19(5):3110. doi:10.3390/ijerph19053110
The National Institute on Alcohol Abuse and Alcoholism. The Basics: Defining How Much Alcohol is Too Much