Think colourful vegetables, olive oil, fish and food worth sitting down for. Build satisfying meals with less pasta, less starch and more of the Mediterranean ingredients you love.
A practical place to begin. Our course is Coming Soon.
Keep the flavour. Rethink what fills the plate.
A Mediterranean way of eating starts with ingredients: vegetables, olive oil, fish, nuts, herbs and pulses. It’s also about cooking simply and making time for a meal.
Our take is lower in starchy carbohydrates. Pasta, rice, bread and potatoes become an occasional small extra, rather than the foundation of every meal. Vegetables and a satisfying protein source do more of the work.
Understand the approachPut a lower-carb Mediterranean diet on your plate. Start with our practical guide to a week of fresh food, full flavour and simple swaps.
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Start with your usual meals. Change the balance, without losing the pleasure.
A courgette-rich sauce with a little pasta. Lemon chicken with roasted peppers instead of a mound of rice. A Greek-style salad with eggs or fish for lunch.
You don’t need expensive “diet” products or a rigid rulebook. Choose one meal, keep the ingredients you enjoy, and try a smaller portion of starch alongside more vegetables.
More vegetables. A little olive oil. A proper meal.
Try the everyday swaps
Explore lower-carb Mediterranean meals, simple swaps and everyday meal planning.
Our paid course is also in preparation. The price will be £47, including the £27 ebook. No confirmed launch date. No payments are being taken.
Explore the planned courseGo further with practical food guides and online learning.
Paid ebook
A more detailed guidebook is planned to help you explore lower-carb Mediterranean meals, ingredients and everyday food choices.
This will be a paid ebook, separate from our free starter guide. Its final contents and release date are still to be confirmed.
Online learning
A paid online course is in preparation, with practical learning about Mediterranean ingredients, meal planning and routines that fit everyday life.
The course is not available yet. Its final content and launch date have not been confirmed.
Includes the £27 ebook.
Both products are in preparation. No orders or payments are being taken.
Four useful places to focus.
Try courgettes, peppers, aubergines, tomatoes, leafy greens and cauliflower. Fresh, frozen and tinned all have a place.
Fish, eggs, poultry, tofu, or modest portions of beans and lentils. Choose what suits you and your meal.
Olive oil, lemon, garlic, herbs, spices and a small handful of nuts. Cheese and olives add flavour in smaller amounts.
Make vegetables the main accompaniment. If you include grains or potatoes, keep the portion modest.
Practical guidance before you start.
No. Mediterranean eating has a much wider food culture: vegetables, olive oil, fish, pulses, nuts, herbs and meals enjoyed together. Traditional versions also include grains. Our approach makes pasta, bread and other starchy foods a smaller part of the plate.
It means relying less on pasta, bread, rice and potatoes, and building meals around non-starchy vegetables, a protein source and olive oil. We do not prescribe a fixed daily carbohydrate target or require ketosis. Fruit, plain yoghurt and modest portions of pulses can still fit.
No. Vegetables, berries, beans and yoghurt contain carbohydrate too. We focus on portions and food quality, rather than treating all carbohydrate foods as interchangeable.
Yes. Eggs, poultry, tofu, plain yoghurt and modest portions of beans or lentils offer alternatives, depending on your preferences. Plan enough protein and variety; a dietitian can help if your diet is restricted.
Not yet. A paid course is planned, but it is still in preparation. The price will be £47, including the £27 ebook. There is no confirmed launch date, and we are not accepting payments.
No. If you take insulin or other diabetes medicines, reducing carbohydrate can change your medication needs. Speak with your healthcare team before making a substantial change. Never adjust medication based on this website.
A flexible week of Mediterranean meals with vegetables, fish, eggs and olive oil, using less pasta, rice, bread and potatoes.
Read articleFive ways to make familiar Mediterranean meals less reliant on starch, without buying specialist diet products.
Read articleUnderstand the difference between evidence for Mediterranean eating and promises about a particular lower-carb plan.
Read articleVegetable-rich meals and sensible portions can support weight loss and help maintain a healthy weight.
Vegetables, olive oil, nuts and fish form a Mediterranean eating pattern that can support cardiovascular health.
Mediterranean eating may help improve blood sugar levels in people with type 2 diabetes, alongside appropriate care.
Vegetables, nuts, seeds and modest portions of pulses provide fibre that supports normal digestion.
A varied mix of colourful vegetables, fish, nuts and other whole foods supplies vitamins, minerals and useful nutrients.
Vegetables and a protein source can help you feel fuller, making balanced meals more satisfying.
