You want me on the Medit-ter-alien diet? What???

David Johnson
1 day ago
3 min read

“If that’s a joke, I love it. If not, can’t wait to unpack that with you later.” - Ted Lasso

That line from Ted Lasso makes me smile every time, because it’s exactly the face most people make when they hear the words “You need to start the Mediterranean diet.”

If that’s a joke, I love it. If not… we’re going to need to talk.

Because if you grew up on meat, potatoes, gravy, burgers, and fries, the idea of eating fish and olives for the rest of your life can feel downright depressing. Maybe even a little insulting. You might be thinking:

So… what? I just stop eating everything I love now? Is this my food funeral? Do I have to become someone who snacks on olives and talks about olive oil?

Take a breath. None of that is required.

Let’s unpack this together, slowly, simply, and without taking away your fork.

First Things First: This Is Not a Death Sentence

Being told to follow a Mediterranean diet is not a punishment. It’s not a sign that your life is over or that joy has been canceled. It’s an invitation. An invitation to eat in a way that supports your heart, your blood sugar, your joints, your energy, and yes, still tastes good. And most importantly: It is not about following the diet perfectly. It’s about following the principles of the diet and applying them to the foods you already enjoy.

No one is taking away your cheeseburgers forever. Moderation is your friend. This is not exile.

So… What Is the Mediterranean Diet? (Plain English Version)

Let’s explain this like we’re talking to a sixth grader, because honestly, that’s how food should be explained.

The Mediterranean diet is not a list of strict rules. It’s a pattern of eating that focuses on:

Real food
More plants
Better fats
Less “everyday junk”

That’s it. No secret handshake required.

Here’s what that looks like in real life.

The Big Ideas (No Fancy Words)

Plants Do a Lot of the Heavy Lifting

Vegetables, fruits, beans, lentils, nuts, and whole grains show up often. Not because meat is bad, but because plants bring fiber, vitamins, and help your body work better. You don’t have to love kale. You just have to let vegetables take up a little more space on your plate.

Fat Isn’t the Enemy, Bad Fat Is

This way of eating favors fats that help your body instead of stressing it out.

Think:

Olive oil instead of butter (sometimes, not always)
Nuts instead of chips
Avocado instead of mystery spreads

You’re not going fat-free. You’re choosing friendlier fats more often.

Fish Shows Up… But It’s Not the Boss

Yes, fish is part of the Mediterranean diet. No, you do not have to eat it every day. No, olives are not mandatory. Fish might show up once or twice a week. Chicken, turkey, eggs, and even red meat can still be on the menu, just not center stage every single day.

“Sometimes Foods” Stay… They Just Aren’t Daily Foods

Burgers. Fries. Pizza. Desserts. They don’t disappear. They just move from everyday to sometimes. That’s not punishment. That’s balance.

How This Works With the Foods You Already Love

Here’s the magic part: You don’t change what you eat overnight, you change how often and how it’s built.

Love meat and potatoes → Keep the meat, add vegetables, use olive oil, shrink the portion a bit.
Love burgers → Make them at home, add veggies, skip the daily drive-thru.
Love comfort food → We adjust ingredients, not memories.

The Mediterranean diet isn’t about becoming someone else. It’s about helping you eat in a way your body can live with.

Please Don’t Do What My Father-in-Law Did

When my father-in-law was told to eat this way, he panicked. He stopped eating. He stopped enjoying food. He thought joy was no longer allowed on his plate.

That’s not what this is supposed to be.

Food is connection. Food is culture. Food is comfort.

And you don’t have to walk this alone.