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Mediterranean Diet Guide: Rules, Benefits & Foods to Eat

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Master the Mediterranean Diet with our guide on rules, benefits, risks, types and what to eat for a healthier life.

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Understanding the Mediterranean Diet

The Mediterranean Diet is a way of eating that reflects the traditional culinary practices of countries bordering the Mediterranean Sea. This dietary pattern emphasizes fresh, minimally processed foods and places a strong focus on the consumption of a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. The primary source of fat in this diet is olive oil, which is used generously in cooking and as a dressing.

This diet also features moderate amounts of seafood and poultry, with lower consumption of red meat and sweets. The Mediterranean approach encourages meals that are enjoyed slowly, emphasizing the social and cultural aspects of dining. It is considered more of a lifestyle than just a diet, where the overall pattern of daily eating and the quality of food are seen as integral to the experience.

Plant-based emphasis: A high intake of fruits, vegetables, whole grains, legumes, and nuts.
Healthy fats: Olive oil as the primary source of fat, encouraging the inclusion of natural, healthy fats.
Balanced consumption: Regular consumption of fish and poultry while minimizing red meat and processed foods.
Cultural focus: Emphasis on the pleasure of eating and sharing meals with others, highlighting a holistic approach to health.

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Mediterranean Diet Risks

Effective Weight Management

High in fiber and nutrients from fruits, vegetables, and whole grains, this diet not only promotes satiety but also aids in maintaining a healthy weight through balanced, natural foods.

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Mediterranean Diet Benefits

Improved Heart Health

The Mediterranean Diet is rich in healthy fats from olive oil and nuts, which help reduce bad cholesterol, lower blood pressure, and support overall cardiovascular well-being.

Boost Your Progress with our Weight Loss Medication for Better Fat Loss

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What to Eat on Mediterranean Diet

‍

Traditional Mediterranean Diet

This diet reflects the classic eating practices of Mediterranean countries. It emphasizes fresh vegetables, fruits, whole grains, legumes, olive oil, moderate amounts of fish and poultry, and limited red meat, ensuring balanced, nutrient-dense meals.

Modern Mediterranean Diet

Integrating contemporary nutrition science with traditional principles, this diet focuses on high-quality ingredients, lean proteins, and healthy fats, while allowing gradual inclusion of whole-food alternatives and lower carbohydrate options for improved lifestyle flexibility.

Vegetarian Mediterranean Diet

Eliminating meat while honoring Mediterranean staples, this plan emphasizes plant-based proteins, legumes, fruits, vegetables, nuts, and olive oil. It offers a variety of fiber-rich dishes with heart-healthy benefits and balanced nutrition.

Whole-Food Mediterranean Diet

This variant promotes minimally processed foods, urging a focus on natural, unrefined ingredients. It includes abundant whole grains, fresh produce, legumes, and nuts, supporting longevity and overall wellness through its nutrient-dense approach.

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gr.

Carbohydrates

gr.

Sugar

gr.

Fats

gr.

Proteins

Calories

Understanding the Mediterranean Diet

Plant-based emphasis: A high intake of fruits, vegetables, whole grains, legumes, and nuts.
Healthy fats: Olive oil as the primary source of fat, encouraging the inclusion of natural, healthy fats.
Balanced consumption: Regular consumption of fish and poultry while minimizing red meat and processed foods.
Cultural focus: Emphasis on the pleasure of eating and sharing meals with others, highlighting a holistic approach to health.

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Mediterranean Diet Risks

Sunday

Breakfast: Poached eggs served over a bed of sautéed spinach and mushrooms with a side of whole grain toast.

Mid-Morning Snack: A small bowl of mixed fresh berries.

Lunch: Farro salad mixed with roasted red peppers, artichoke hearts, olives, and arugula drizzled with olive oil and balsamic vinegar.

Afternoon Snack: Carrot and celery sticks paired with hummus.

Dinner: Baked cod topped with a tomato and olive tapenade, served with steamed mixed vegetables and a side of quinoa.

7-Day Mediterranean Diet Plan

Potential Weight Gain

The Mediterranean diet includes healthy fats like olive oil, which are calorie-dense. Consuming these in excess may contribute to an unintentional increase in overall calorie intake, potentially leading to weight gain if not balanced properly.

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Common Mediterranean Diet Mistakes

Types of Mediterranean Diet

Excess Sodium Intake

Some components of the Mediterranean diet, such as cured meats, cheeses, and olives, can be high in sodium. This might elevate the risk of high blood pressure or cardiovascular issues in individuals sensitive to salt.

What to Avoid on Mediterranean Diet

Cost and Accessibility Issues

The emphasis on fresh produce, high-quality extra virgin olive oil, and regional specialties can make the Mediterranean diet more expensive and less accessible for some, potentially hindering its long-term adherence.

What Is Mediterranean Diet?

Friday

Breakfast: Sliced cucumbers and tomatoes alongside a slice of whole grain bread topped with ricotta cheese and a light drizzle of olive oil.

Mid-Morning Snack: A small banana.

Lunch: Chickpea stew spiced with cumin and paprika, simmered with tomatoes and spinach, served with a side of brown rice.

Afternoon Snack: A bowl of mixed berries.

Dinner: Grilled lean lamb with a refreshing mint yogurt sauce, accompanied by a tabbouleh salad featuring parsley, tomatoes, and bulgur wheat.

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Mediterranean Diet Benefits

Emphasizing Plant-Based Foods

Fruits and Vegetables: Base every meal around a variety of fresh produce to ensure high intake of vitamins, minerals, and antioxidants.
Legumes and Nuts: Incorporate beans, lentils, and nuts daily as they are rich in plant protein and healthy fats.

Incorporating Healthy Fats

Olive Oil: Use extra-virgin olive oil as the primary source of fat due to its anti-inflammatory properties and heart-friendly benefits.
Other Sources: Include avocados, seeds, and fatty fish to diversify healthy fat intake.

Choosing Whole Grains

Prefer Whole Over Refined: Opt for whole-grain options such as brown rice, quinoa, barley, and whole-wheat products which provide lasting energy and fiber.
Fiber-Rich Foods: These choices promote digestive health, stabilize blood sugar levels, and support cardiovascular benefits.

Emphasizing Lean Proteins

Seafood: Consume fish and shellfish regularly, at least a couple of times per week, for their omega-3 fatty acids that support heart and brain health.
Poultry and Dairy: Use moderate amounts of poultry, eggs, and dairy, opting for low-fat versions when possible.
Red Meat: Limit red meat consumption to occasional servings while focusing on leaner cuts when included.

Using Herbs and Spices

Flavor Without Excess Salt: Enhance dishes with a variety of herbs and spices which help reduce the need for added salt and offer antioxidant benefits.
Culinary Diversity: Rotate different combinations to not only stimulate the palate but also provide a broad spectrum of phytonutrients.

Encouraging Hydration and Moderation

Water: Prioritize water as the main beverage and maintain adequate hydration throughout the day.
Wine Intake: If alcohol is consumed, do so in moderation, typically a glass of red wine per day, with meals, as part of a balanced lifestyle.

Integrating Lifestyle and Physical Activity

Active Living: Embrace regular physical activity such as walking, cycling, or moderate exercise to complement healthy eating.
Social Eating: Enjoy meals with family and friends to enrich the dining experience and promote mental well-being.

Overall Dietary Balance

Moderation: Balance caloric intake with activity levels, appreciating that portion control and variety are key to long-term success.
Flexibility: Adapt the basic rules to your personal needs, preferences, and cultural practices while maintaining overall nutritional integrity.

Boost Your Progress with our Weight Loss Medication for Better Fat Loss

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‍

Improved Heart Health

The Mediterranean Diet is rich in healthy fats from olive oil and nuts, which help reduce bad cholesterol, lower blood pressure, and support overall cardiovascular well-being.

Effective Weight Management

High in fiber and nutrients from fruits, vegetables, and whole grains, this diet not only promotes satiety but also aids in maintaining a healthy weight through balanced, natural foods.

Anti-inflammatory Benefits

Loaded with antioxidants and omega-3 fatty acids from fish and plant sources, the Mediterranean Diet helps to curb inflammation, contributing to improved overall health and reduced chronic disease risk.

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What to Eat on Mediterranean Diet

‍

Traditional Mediterranean Diet

Modern Mediterranean Diet

Vegetarian Mediterranean Diet

Whole-Food Mediterranean Diet

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Mediterranean Diet Basic Rules

Saturday

Breakfast: Greek yogurt bowl mixed with a small portion of granola, pomegranate seeds, and a drizzle of honey.

Mid-Morning Snack: A nectarine or seasonal fruit.

Lunch: Mediterranean chickpea and vegetable wrap in a whole wheat tortilla, with fresh lettuce, sliced bell peppers, and a smear of tzatziki.

Afternoon Snack: Apple slices with a light spread of almond butter.

Dinner: Whole wheat pasta tossed in a tomato-based sauce with olives, capers, fresh basil, and a light sprinkle of parmesan cheese.

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What foods can I eat on the Mediterranean diet?

Monday

Breakfast: Greek yogurt topped with a drizzle of honey, walnuts, and mixed berries.

Mid-Morning Snack: A small apple with a handful of almonds.

Lunch: Mixed greens salad with chickpeas, cherry tomatoes, cucumbers, red onion, and a light olive oil-lemon vinaigrette; served with a slice of whole grain bread.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled fish seasoned with herbs, a serving of quinoa, and steamed seasonal vegetables drizzled with extra virgin olive oil and lemon.

Can the Mediterranean diet help me lose weight?

Tuesday

Breakfast: Whole grain toast topped with mashed avocado and a poached egg, garnished with tomato slices and a sprinkle of black pepper.

Mid-Morning Snack: A small pear.

Lunch: Lentil soup enriched with spinach and carrots, paired with a side Greek salad dressed lightly with olive oil.

Afternoon Snack: A few whole olives and a small handful of walnuts.

Dinner: Chicken souvlaki served with whole wheat pita, tzatziki, sliced cucumbers, and tomato salad.

How soon will I notice health benefits on a Mediterranean diet?

Wednesday

Breakfast: Oatmeal mixed with fresh berries, a teaspoon of honey, and a sprinkle of chia seeds.

Mid-Morning Snack: A small orange.

Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumbers, and a dressing of olive oil and lemon juice.

Afternoon Snack: A handful of raw almonds combined with a few dried apricots.

Dinner: Baked eggplant layered with tomatoes, garlic, and fresh basil; served over a small portion of brown rice.

Thursday

Breakfast: Spinach and banana smoothie blended with Greek yogurt and unsweetened almond milk.

Mid-Morning Snack: Fresh kiwi slices.

Lunch: Mediterranean quinoa salad with diced cucumbers, cherry tomatoes, red bell pepper, feta cheese, and a lemon-olive oil dressing.

Afternoon Snack: A couple of fresh fig halves paired with walnuts.

Dinner: Roasted salmon with a squeeze of lemon and dill, served with steamed broccoli and mashed sweet potatoes.

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Traditional Mediterranean Diet

Modern Mediterranean Diet

Vegetarian Mediterranean Diet

Whole-Food Mediterranean Diet

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Learn More

Mediterranean Diet Benefits

Improved Heart Health

The Mediterranean Diet is rich in healthy fats from olive oil and nuts, which help reduce bad cholesterol, lower blood pressure, and support overall cardiovascular well-being.

Effective Weight Management

High in fiber and nutrients from fruits, vegetables, and whole grains, this diet not only promotes satiety but also aids in maintaining a healthy weight through balanced, natural foods.

Anti-inflammatory Benefits

Potential Weight Gain

Excess Sodium Intake

Cost and Accessibility Issues

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What to Eat on Mediterranean Diet

Foods to Avoid

Sugary Foods & Beverages: Frequently consuming items like sodas, candies, pastries can spike insulin levels and contribute to inflammation.
Highly Processed Foods: Fast foods, packaged snacks, and processed meats often contain preservatives, unhealthy fats, and additives that may negatively affect your health.
Refined Carbohydrates: White bread, standard pasta, and other refined grains lack the fiber and nutrients found in their whole counterparts, leading to quick energy crashes.
Trans Fats: Found in some margarines and fried foods, trans fats have been linked to heart disease and should be limited or avoided.

Lifestyle Habits to Avoid

Sedentary Behavior: Spending long hours sitting without regular physical activity can increase risks of chronic diseases.
Chronic Stress: Continuous high stress can alter hormone levels and negatively impact digestion and sleep. Engaging in stress management techniques is essential.
Irregular Sleep Patterns: Poor sleep can disrupt your metabolism and affect appetite regulation. Aim for consistent, restorative sleep.
Overeating and Poor Portion Control: Frequent overconsumption can lead to weight gain and other health issues. Mindful eating promotes better digestion and energy balance.

Environmental & Emotional Factors to Avoid

Negative Food Environments: Avoid eating in environments with excessive distractions such as screens or social media; these can lead to overeating.
Unbalanced Meal Patterns: Skipping meals or relying too often on convenience foods can disrupt nutrient balance. Plan regular, balanced meals throughout the day.
Toxic Relationships with Food: Overly restrictive diets or constantly feeling guilty about eating may lead to unhealthy cycles. Strive for a balanced view where food serves as nourishment rather than a measure of self-worth.
Excessive Intake of Unhealthy Beverages: Alcohol, energy drinks, and highly caffeinated drinks in large amounts can stress the body. Moderation is key.

General Recommendations for a Healthier Lifestyle

Focus on Whole Foods: Prioritize fresh vegetables, fruits, whole grains, lean proteins, and healthy fats.
Practice Mindful Eating: Pay attention to hunger and fullness cues, savor your food, and avoid distractions during meals.
Stay Hydrated: Water is essential for digestion and overall energy balance. Opt for water as your primary beverage.
Engage in Regular Physical Activity: Incorporating consistent exercise not only supports weight management but also improves mental health and energy levels.

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Mediterranean Diet Risks

Monday

Breakfast: Greek yogurt topped with a drizzle of honey, walnuts, and mixed berries.

Mid-Morning Snack: A small apple with a handful of almonds.

Lunch: Mixed greens salad with chickpeas, cherry tomatoes, cucumbers, red onion, and a light olive oil-lemon vinaigrette; served with a slice of whole grain bread.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled fish seasoned with herbs, a serving of quinoa, and steamed seasonal vegetables drizzled with extra virgin olive oil and lemon.

Tuesday

Breakfast: Whole grain toast topped with mashed avocado and a poached egg, garnished with tomato slices and a sprinkle of black pepper.

Mid-Morning Snack: A small pear.

Lunch: Lentil soup enriched with spinach and carrots, paired with a side Greek salad dressed lightly with olive oil.

Afternoon Snack: A few whole olives and a small handful of walnuts.

Dinner: Chicken souvlaki served with whole wheat pita, tzatziki, sliced cucumbers, and tomato salad.

Wednesday

Breakfast: Oatmeal mixed with fresh berries, a teaspoon of honey, and a sprinkle of chia seeds.

Mid-Morning Snack: A small orange.

Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumbers, and a dressing of olive oil and lemon juice.

Afternoon Snack: A handful of raw almonds combined with a few dried apricots.

Dinner: Baked eggplant layered with tomatoes, garlic, and fresh basil; served over a small portion of brown rice.

Thursday

Breakfast: Spinach and banana smoothie blended with Greek yogurt and unsweetened almond milk.

Mid-Morning Snack: Fresh kiwi slices.

Lunch: Mediterranean quinoa salad with diced cucumbers, cherry tomatoes, red bell pepper, feta cheese, and a lemon-olive oil dressing.

Afternoon Snack: A couple of fresh fig halves paired with walnuts.

Dinner: Roasted salmon with a squeeze of lemon and dill, served with steamed broccoli and mashed sweet potatoes.

Friday

Breakfast: Sliced cucumbers and tomatoes alongside a slice of whole grain bread topped with ricotta cheese and a light drizzle of olive oil.

Mid-Morning Snack: A small banana.

Lunch: Chickpea stew spiced with cumin and paprika, simmered with tomatoes and spinach, served with a side of brown rice.

Afternoon Snack: A bowl of mixed berries.

Dinner: Grilled lean lamb with a refreshing mint yogurt sauce, accompanied by a tabbouleh salad featuring parsley, tomatoes, and bulgur wheat.

Saturday

Breakfast: Greek yogurt bowl mixed with a small portion of granola, pomegranate seeds, and a drizzle of honey.

Mid-Morning Snack: A nectarine or seasonal fruit.

Lunch: Mediterranean chickpea and vegetable wrap in a whole wheat tortilla, with fresh lettuce, sliced bell peppers, and a smear of tzatziki.

Afternoon Snack: Apple slices with a light spread of almond butter.

Dinner: Whole wheat pasta tossed in a tomato-based sauce with olives, capers, fresh basil, and a light sprinkle of parmesan cheese.

Sunday

Breakfast: Poached eggs served over a bed of sautéed spinach and mushrooms with a side of whole grain toast.

Mid-Morning Snack: A small bowl of mixed fresh berries.

Lunch: Farro salad mixed with roasted red peppers, artichoke hearts, olives, and arugula drizzled with olive oil and balsamic vinegar.

Afternoon Snack: Carrot and celery sticks paired with hummus.

Dinner: Baked cod topped with a tomato and olive tapenade, served with steamed mixed vegetables and a side of quinoa.

Achieve your maximum potential: combine this plan with our weight loss medication

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Mediterranean Diet Guide: Rules, Benefits & Foods to Eat

Understanding the Mediterranean Diet

Plant-based emphasis: A high intake of fruits, vegetables, whole grains, legumes, and nuts.
Healthy fats: Olive oil as the primary source of fat, encouraging the inclusion of natural, healthy fats.
Balanced consumption: Regular consumption of fish and poultry while minimizing red meat and processed foods.
Cultural focus: Emphasis on the pleasure of eating and sharing meals with others, highlighting a holistic approach to health.

Traditional Mediterranean Diet

Modern Mediterranean Diet

Vegetarian Mediterranean Diet

Whole-Food Mediterranean Diet

Foods on the Mediterranean Diet

Fruits & Vegetables: Enjoy a rainbow of seasonal produce like tomatoes, leafy greens, citrus, and berries.
Whole Grains: Choose oats, barley, quinoa, and whole-wheat products.
Healthy Fats: Use extra virgin olive oil, nuts, and seeds for flavor and heart health.
Proteins: Prefer fish, legumes, and moderate dairy, while limiting red meat.
Herbs & Spices: Enrich meals with garlic, basil, and oregano for natural taste.

Mediterranean Diet for Weight Loss

Balanced Approach: This diet features whole grains, fruits, vegetables, lean proteins, and healthy fats, naturally reducing excess calories.
Sustainable Habits: Enjoying flavorful, nutrient-rich foods minimizes cravings and supports long-term healthy eating.
Weight Loss Benefits: With mindful portion control and varied foods, you can achieve gradual, steady weight loss while fueling your body.

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Mediterranean Diet Benefits

Understanding the Mediterranean Diet

Plant-based emphasis: A high intake of fruits, vegetables, whole grains, legumes, and nuts.
Healthy fats: Olive oil as the primary source of fat, encouraging the inclusion of natural, healthy fats.
Balanced consumption: Regular consumption of fish and poultry while minimizing red meat and processed foods.
Cultural focus: Emphasis on the pleasure of eating and sharing meals with others, highlighting a holistic approach to health.

Our weight loss medication is designed to tackle slow fat burning so you can shed those extra inches – get started now.

Learn More

Mediterranean Diet Risks

Improved Heart Health

The Mediterranean Diet is rich in healthy fats from olive oil and nuts, which help reduce bad cholesterol, lower blood pressure, and support overall cardiovascular well-being.

Effective Weight Management

High in fiber and nutrients from fruits, vegetables, and whole grains, this diet not only promotes satiety but also aids in maintaining a healthy weight through balanced, natural foods.

Anti-inflammatory Benefits

Potential Weight Gain

Excess Sodium Intake

Cost and Accessibility Issues

Not getting enough fruits and veggies?
A nutrient-poor diet can leave you low in Vitamins and struggling with weight.
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Emphasizing Plant-Based Foods

Fruits and Vegetables: Base every meal around a variety of fresh produce to ensure high intake of vitamins, minerals, and antioxidants.
Legumes and Nuts: Incorporate beans, lentils, and nuts daily as they are rich in plant protein and healthy fats.

Incorporating Healthy Fats

Olive Oil: Use extra-virgin olive oil as the primary source of fat due to its anti-inflammatory properties and heart-friendly benefits.
Other Sources: Include avocados, seeds, and fatty fish to diversify healthy fat intake.

Choosing Whole Grains

Prefer Whole Over Refined: Opt for whole-grain options such as brown rice, quinoa, barley, and whole-wheat products which provide lasting energy and fiber.
Fiber-Rich Foods: These choices promote digestive health, stabilize blood sugar levels, and support cardiovascular benefits.

Emphasizing Lean Proteins

Seafood: Consume fish and shellfish regularly, at least a couple of times per week, for their omega-3 fatty acids that support heart and brain health.
Poultry and Dairy: Use moderate amounts of poultry, eggs, and dairy, opting for low-fat versions when possible.
Red Meat: Limit red meat consumption to occasional servings while focusing on leaner cuts when included.

Using Herbs and Spices

Flavor Without Excess Salt: Enhance dishes with a variety of herbs and spices which help reduce the need for added salt and offer antioxidant benefits.
Culinary Diversity: Rotate different combinations to not only stimulate the palate but also provide a broad spectrum of phytonutrients.

Encouraging Hydration and Moderation

Water: Prioritize water as the main beverage and maintain adequate hydration throughout the day.
Wine Intake: If alcohol is consumed, do so in moderation, typically a glass of red wine per day, with meals, as part of a balanced lifestyle.

Integrating Lifestyle and Physical Activity

Active Living: Embrace regular physical activity such as walking, cycling, or moderate exercise to complement healthy eating.
Social Eating: Enjoy meals with family and friends to enrich the dining experience and promote mental well-being.

Overall Dietary Balance

Moderation: Balance caloric intake with activity levels, appreciating that portion control and variety are key to long-term success.
Flexibility: Adapt the basic rules to your personal needs, preferences, and cultural practices while maintaining overall nutritional integrity.

Combine supplements for faster results—try our meds

Learn More

What to Eat on Mediterranean Diet

Foods to Avoid

Sugary Foods & Beverages: Frequently consuming items like sodas, candies, pastries can spike insulin levels and contribute to inflammation.
Highly Processed Foods: Fast foods, packaged snacks, and processed meats often contain preservatives, unhealthy fats, and additives that may negatively affect your health.
Refined Carbohydrates: White bread, standard pasta, and other refined grains lack the fiber and nutrients found in their whole counterparts, leading to quick energy crashes.
Trans Fats: Found in some margarines and fried foods, trans fats have been linked to heart disease and should be limited or avoided.

Lifestyle Habits to Avoid

Sedentary Behavior: Spending long hours sitting without regular physical activity can increase risks of chronic diseases.
Chronic Stress: Continuous high stress can alter hormone levels and negatively impact digestion and sleep. Engaging in stress management techniques is essential.
Irregular Sleep Patterns: Poor sleep can disrupt your metabolism and affect appetite regulation. Aim for consistent, restorative sleep.
Overeating and Poor Portion Control: Frequent overconsumption can lead to weight gain and other health issues. Mindful eating promotes better digestion and energy balance.

Environmental & Emotional Factors to Avoid

Negative Food Environments: Avoid eating in environments with excessive distractions such as screens or social media; these can lead to overeating.
Unbalanced Meal Patterns: Skipping meals or relying too often on convenience foods can disrupt nutrient balance. Plan regular, balanced meals throughout the day.
Toxic Relationships with Food: Overly restrictive diets or constantly feeling guilty about eating may lead to unhealthy cycles. Strive for a balanced view where food serves as nourishment rather than a measure of self-worth.
Excessive Intake of Unhealthy Beverages: Alcohol, energy drinks, and highly caffeinated drinks in large amounts can stress the body. Moderation is key.

General Recommendations for a Healthier Lifestyle

Focus on Whole Foods: Prioritize fresh vegetables, fruits, whole grains, lean proteins, and healthy fats.
Practice Mindful Eating: Pay attention to hunger and fullness cues, savor your food, and avoid distractions during meals.
Stay Hydrated: Water is essential for digestion and overall energy balance. Opt for water as your primary beverage.
Engage in Regular Physical Activity: Incorporating consistent exercise not only supports weight management but also improves mental health and energy levels.

‍

What foods can I eat on the Mediterranean diet?

Monday

Breakfast: Greek yogurt topped with a drizzle of honey, walnuts, and mixed berries.

Mid-Morning Snack: A small apple with a handful of almonds.

Lunch: Mixed greens salad with chickpeas, cherry tomatoes, cucumbers, red onion, and a light olive oil-lemon vinaigrette; served with a slice of whole grain bread.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled fish seasoned with herbs, a serving of quinoa, and steamed seasonal vegetables drizzled with extra virgin olive oil and lemon.

Can the Mediterranean diet help me lose weight?

Tuesday

Breakfast: Whole grain toast topped with mashed avocado and a poached egg, garnished with tomato slices and a sprinkle of black pepper.

Mid-Morning Snack: A small pear.

Lunch: Lentil soup enriched with spinach and carrots, paired with a side Greek salad dressed lightly with olive oil.

Afternoon Snack: A few whole olives and a small handful of walnuts.

Dinner: Chicken souvlaki served with whole wheat pita, tzatziki, sliced cucumbers, and tomato salad.

How soon will I notice health benefits on a Mediterranean diet?

Wednesday

Breakfast: Oatmeal mixed with fresh berries, a teaspoon of honey, and a sprinkle of chia seeds.

Mid-Morning Snack: A small orange.

Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumbers, and a dressing of olive oil and lemon juice.

Afternoon Snack: A handful of raw almonds combined with a few dried apricots.

Dinner: Baked eggplant layered with tomatoes, garlic, and fresh basil; served over a small portion of brown rice.

Still have questions?

We have answers. Book a consultation

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Still have questions? Our weight-loss meds have answers

Learn More

What Is Mediterranean Diet?

Understanding the Mediterranean Diet

Plant-based emphasis: A high intake of fruits, vegetables, whole grains, legumes, and nuts.
Healthy fats: Olive oil as the primary source of fat, encouraging the inclusion of natural, healthy fats.
Balanced consumption: Regular consumption of fish and poultry while minimizing red meat and processed foods.
Cultural focus: Emphasis on the pleasure of eating and sharing meals with others, highlighting a holistic approach to health.

Our weight loss medication is designed to tackle slow fat burning so you can shed those extra inches – get started now.

Learn More

Mediterranean Diet Benefits

Improved Heart Health

The Mediterranean Diet is rich in healthy fats from olive oil and nuts, which help reduce bad cholesterol, lower blood pressure, and support overall cardiovascular well-being.

Effective Weight Management

High in fiber and nutrients from fruits, vegetables, and whole grains, this diet not only promotes satiety but also aids in maintaining a healthy weight through balanced, natural foods.

Anti-inflammatory Benefits

Mediterranean Diet Risks

Potential Weight Gain

Excess Sodium Intake

Cost and Accessibility Issues

Mediterranean Diet Basic Rules

Emphasizing Plant-Based Foods

Fruits and Vegetables: Base every meal around a variety of fresh produce to ensure high intake of vitamins, minerals, and antioxidants.
Legumes and Nuts: Incorporate beans, lentils, and nuts daily as they are rich in plant protein and healthy fats.

Incorporating Healthy Fats

Olive Oil: Use extra-virgin olive oil as the primary source of fat due to its anti-inflammatory properties and heart-friendly benefits.
Other Sources: Include avocados, seeds, and fatty fish to diversify healthy fat intake.

Choosing Whole Grains

Prefer Whole Over Refined: Opt for whole-grain options such as brown rice, quinoa, barley, and whole-wheat products which provide lasting energy and fiber.
Fiber-Rich Foods: These choices promote digestive health, stabilize blood sugar levels, and support cardiovascular benefits.

Emphasizing Lean Proteins

Seafood: Consume fish and shellfish regularly, at least a couple of times per week, for their omega-3 fatty acids that support heart and brain health.
Poultry and Dairy: Use moderate amounts of poultry, eggs, and dairy, opting for low-fat versions when possible.
Red Meat: Limit red meat consumption to occasional servings while focusing on leaner cuts when included.

Using Herbs and Spices

Flavor Without Excess Salt: Enhance dishes with a variety of herbs and spices which help reduce the need for added salt and offer antioxidant benefits.
Culinary Diversity: Rotate different combinations to not only stimulate the palate but also provide a broad spectrum of phytonutrients.

Encouraging Hydration and Moderation

Water: Prioritize water as the main beverage and maintain adequate hydration throughout the day.
Wine Intake: If alcohol is consumed, do so in moderation, typically a glass of red wine per day, with meals, as part of a balanced lifestyle.

Integrating Lifestyle and Physical Activity

Active Living: Embrace regular physical activity such as walking, cycling, or moderate exercise to complement healthy eating.
Social Eating: Enjoy meals with family and friends to enrich the dining experience and promote mental well-being.

Overall Dietary Balance

Moderation: Balance caloric intake with activity levels, appreciating that portion control and variety are key to long-term success.
Flexibility: Adapt the basic rules to your personal needs, preferences, and cultural practices while maintaining overall nutritional integrity.

Following the rules but not seeing results? We’ve got your back.

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Types of Mediterranean Diet

‍

Traditional Mediterranean Diet

Modern Mediterranean Diet

Vegetarian Mediterranean Diet

Whole-Food Mediterranean Diet

Our weight loss meds can help you slim down faster.

Learn More

What to Eat on Mediterranean Diet

Olive Oil

Extra virgin olive oil is a cornerstone of the Mediterranean Diet, known for its rich flavor and heart-healthy monounsaturated fats. It is used in dressings, cooking, and as a finishing oil for various dishes.

Fresh Fruits

Seasonal fresh fruits like oranges, grapes, and berries are enjoyed for their natural sweetness, vitamins, and dietary fiber. They are typically eaten in season and used in desserts or salads.

Vegetables

A wide array of vegetables such as tomatoes, spinach, eggplant, and zucchini feature prominently, providing essential vitamins, minerals, and antioxidants with a natural, robust flavor.

Whole Grains

Whole grains including farro, bulgur, and whole wheat products are favored for their complex carbohydrates and fiber, offering long-lasting energy and improved digestion.

Legumes

Legumes like chickpeas, lentils, and various beans serve as an excellent source of plant-based protein and fiber, contributing to a balanced diet and heart health.

Fish and Seafood

Rich in omega-3 fatty acids, fish such as sardines, salmon, and mackerel are regularly incorporated into meals. They support cardiovascular health and provide essential lean protein.

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7-Day Mediterranean Diet Plan

Monday

Breakfast: Greek yogurt topped with a drizzle of honey, walnuts, and mixed berries.

Mid-Morning Snack: A small apple with a handful of almonds.

Lunch: Mixed greens salad with chickpeas, cherry tomatoes, cucumbers, red onion, and a light olive oil-lemon vinaigrette; served with a slice of whole grain bread.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled fish seasoned with herbs, a serving of quinoa, and steamed seasonal vegetables drizzled with extra virgin olive oil and lemon.

Tuesday

Breakfast: Whole grain toast topped with mashed avocado and a poached egg, garnished with tomato slices and a sprinkle of black pepper.

Mid-Morning Snack: A small pear.

Lunch: Lentil soup enriched with spinach and carrots, paired with a side Greek salad dressed lightly with olive oil.

Afternoon Snack: A few whole olives and a small handful of walnuts.

Dinner: Chicken souvlaki served with whole wheat pita, tzatziki, sliced cucumbers, and tomato salad.

Wednesday

Breakfast: Oatmeal mixed with fresh berries, a teaspoon of honey, and a sprinkle of chia seeds.

Mid-Morning Snack: A small orange.

Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumbers, and a dressing of olive oil and lemon juice.

Afternoon Snack: A handful of raw almonds combined with a few dried apricots.

Dinner: Baked eggplant layered with tomatoes, garlic, and fresh basil; served over a small portion of brown rice.

Thursday

Breakfast: Spinach and banana smoothie blended with Greek yogurt and unsweetened almond milk.

Mid-Morning Snack: Fresh kiwi slices.

Lunch: Mediterranean quinoa salad with diced cucumbers, cherry tomatoes, red bell pepper, feta cheese, and a lemon-olive oil dressing.

Afternoon Snack: A couple of fresh fig halves paired with walnuts.

Dinner: Roasted salmon with a squeeze of lemon and dill, served with steamed broccoli and mashed sweet potatoes.

Friday

Breakfast: Sliced cucumbers and tomatoes alongside a slice of whole grain bread topped with ricotta cheese and a light drizzle of olive oil.

Mid-Morning Snack: A small banana.

Lunch: Chickpea stew spiced with cumin and paprika, simmered with tomatoes and spinach, served with a side of brown rice.

Afternoon Snack: A bowl of mixed berries.

Dinner: Grilled lean lamb with a refreshing mint yogurt sauce, accompanied by a tabbouleh salad featuring parsley, tomatoes, and bulgur wheat.

Saturday

Breakfast: Greek yogurt bowl mixed with a small portion of granola, pomegranate seeds, and a drizzle of honey.

Mid-Morning Snack: A nectarine or seasonal fruit.

Lunch: Mediterranean chickpea and vegetable wrap in a whole wheat tortilla, with fresh lettuce, sliced bell peppers, and a smear of tzatziki.

Afternoon Snack: Apple slices with a light spread of almond butter.

Dinner: Whole wheat pasta tossed in a tomato-based sauce with olives, capers, fresh basil, and a light sprinkle of parmesan cheese.

Sunday

Breakfast: Poached eggs served over a bed of sautéed spinach and mushrooms with a side of whole grain toast.

Mid-Morning Snack: A small bowl of mixed fresh berries.

Lunch: Farro salad mixed with roasted red peppers, artichoke hearts, olives, and arugula drizzled with olive oil and balsamic vinegar.

Afternoon Snack: Carrot and celery sticks paired with hummus.

Dinner: Baked cod topped with a tomato and olive tapenade, served with steamed mixed vegetables and a side of quinoa.

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What to Avoid on Mediterranean Diet

Foods to Avoid

Sugary Foods & Beverages: Frequently consuming items like sodas, candies, pastries can spike insulin levels and contribute to inflammation.
Highly Processed Foods: Fast foods, packaged snacks, and processed meats often contain preservatives, unhealthy fats, and additives that may negatively affect your health.
Refined Carbohydrates: White bread, standard pasta, and other refined grains lack the fiber and nutrients found in their whole counterparts, leading to quick energy crashes.
Trans Fats: Found in some margarines and fried foods, trans fats have been linked to heart disease and should be limited or avoided.

Lifestyle Habits to Avoid

Sedentary Behavior: Spending long hours sitting without regular physical activity can increase risks of chronic diseases.
Chronic Stress: Continuous high stress can alter hormone levels and negatively impact digestion and sleep. Engaging in stress management techniques is essential.
Irregular Sleep Patterns: Poor sleep can disrupt your metabolism and affect appetite regulation. Aim for consistent, restorative sleep.
Overeating and Poor Portion Control: Frequent overconsumption can lead to weight gain and other health issues. Mindful eating promotes better digestion and energy balance.

Environmental & Emotional Factors to Avoid

Negative Food Environments: Avoid eating in environments with excessive distractions such as screens or social media; these can lead to overeating.
Unbalanced Meal Patterns: Skipping meals or relying too often on convenience foods can disrupt nutrient balance. Plan regular, balanced meals throughout the day.
Toxic Relationships with Food: Overly restrictive diets or constantly feeling guilty about eating may lead to unhealthy cycles. Strive for a balanced view where food serves as nourishment rather than a measure of self-worth.
Excessive Intake of Unhealthy Beverages: Alcohol, energy drinks, and highly caffeinated drinks in large amounts can stress the body. Moderation is key.

General Recommendations for a Healthier Lifestyle

Focus on Whole Foods: Prioritize fresh vegetables, fruits, whole grains, lean proteins, and healthy fats.
Practice Mindful Eating: Pay attention to hunger and fullness cues, savor your food, and avoid distractions during meals.
Stay Hydrated: Water is essential for digestion and overall energy balance. Opt for water as your primary beverage.
Engage in Regular Physical Activity: Incorporating consistent exercise not only supports weight management but also improves mental health and energy levels.

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Common Mediterranean Diet Mistakes

Mistake 1: Overconsumption of Refined Carbohydrates

While the Mediterranean Diet emphasizes whole grains, some individuals may inadvertently consume too many refined carbohydrates such as white bread or regular pasta, which can counteract the benefits of the diet.

Mistake 2: Neglecting Proper Portion Control

Even with healthful foods at its core, overeating is possible. Not monitoring portion sizes can lead to excess calorie intake, potentially undermining weight management and overall health.

Mistake 3: Limited Variety in Food Choices

Focusing too narrowly on a few key ingredients, like olive oil and fish, while neglecting a wide range of fruits, vegetables, legumes, and whole grains may result in missing out on essential nutrients.

Mistake 4: Overreliance on Processed "Mediterranean" Products

Many commercially available products marketed as Mediterranean can be highly processed. Relying on these instead of consuming whole, fresh foods can lessen the true health benefits of the diet.

‍

What foods can I eat on the Mediterranean diet?

Foods on the Mediterranean Diet

Fruits & Vegetables: Enjoy a rainbow of seasonal produce like tomatoes, leafy greens, citrus, and berries.
Whole Grains: Choose oats, barley, quinoa, and whole-wheat products.
Healthy Fats: Use extra virgin olive oil, nuts, and seeds for flavor and heart health.
Proteins: Prefer fish, legumes, and moderate dairy, while limiting red meat.
Herbs & Spices: Enrich meals with garlic, basil, and oregano for natural taste.

Can the Mediterranean diet help me lose weight?

Mediterranean Diet for Weight Loss

Balanced Approach: This diet features whole grains, fruits, vegetables, lean proteins, and healthy fats, naturally reducing excess calories.
Sustainable Habits: Enjoying flavorful, nutrient-rich foods minimizes cravings and supports long-term healthy eating.
Weight Loss Benefits: With mindful portion control and varied foods, you can achieve gradual, steady weight loss while fueling your body.

How soon will I notice health benefits on a Mediterranean diet?

Expected Health Benefits Timeline

Initial benefits: Within 2-4 weeks, you may notice improved digestion, higher energy levels, and a better mood as your body reacts to increased whole foods and healthy fats.
Long-term advantages: In 3 months or more, substantial improvements in heart health, weight management, and overall metabolism typically emerge.
Individual variability: Results depend on your unique lifestyle and consistency with the diet.

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Sunday

Breakfast: Poached eggs served over a bed of sautéed spinach and mushrooms with a side of whole grain toast.

Mid-Morning Snack: A small bowl of mixed fresh berries.

Lunch: Farro salad mixed with roasted red peppers, artichoke hearts, olives, and arugula drizzled with olive oil and balsamic vinegar.

Afternoon Snack: Carrot and celery sticks paired with hummus.

Dinner: Baked cod topped with a tomato and olive tapenade, served with steamed mixed vegetables and a side of quinoa.

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What to Eat on Mediterranean Diet

Foods to Avoid

Sugary Foods & Beverages: Frequently consuming items like sodas, candies, pastries can spike insulin levels and contribute to inflammation.
Highly Processed Foods: Fast foods, packaged snacks, and processed meats often contain preservatives, unhealthy fats, and additives that may negatively affect your health.
Refined Carbohydrates: White bread, standard pasta, and other refined grains lack the fiber and nutrients found in their whole counterparts, leading to quick energy crashes.
Trans Fats: Found in some margarines and fried foods, trans fats have been linked to heart disease and should be limited or avoided.

Lifestyle Habits to Avoid

Sedentary Behavior: Spending long hours sitting without regular physical activity can increase risks of chronic diseases.
Chronic Stress: Continuous high stress can alter hormone levels and negatively impact digestion and sleep. Engaging in stress management techniques is essential.
Irregular Sleep Patterns: Poor sleep can disrupt your metabolism and affect appetite regulation. Aim for consistent, restorative sleep.
Overeating and Poor Portion Control: Frequent overconsumption can lead to weight gain and other health issues. Mindful eating promotes better digestion and energy balance.

Environmental & Emotional Factors to Avoid

Negative Food Environments: Avoid eating in environments with excessive distractions such as screens or social media; these can lead to overeating.
Unbalanced Meal Patterns: Skipping meals or relying too often on convenience foods can disrupt nutrient balance. Plan regular, balanced meals throughout the day.
Toxic Relationships with Food: Overly restrictive diets or constantly feeling guilty about eating may lead to unhealthy cycles. Strive for a balanced view where food serves as nourishment rather than a measure of self-worth.
Excessive Intake of Unhealthy Beverages: Alcohol, energy drinks, and highly caffeinated drinks in large amounts can stress the body. Moderation is key.

General Recommendations for a Healthier Lifestyle

Focus on Whole Foods: Prioritize fresh vegetables, fruits, whole grains, lean proteins, and healthy fats.
Practice Mindful Eating: Pay attention to hunger and fullness cues, savor your food, and avoid distractions during meals.
Stay Hydrated: Water is essential for digestion and overall energy balance. Opt for water as your primary beverage.
Engage in Regular Physical Activity: Incorporating consistent exercise not only supports weight management but also improves mental health and energy levels.

Mediterranean Diet Risks

Understanding the Mediterranean Diet

Plant-based emphasis: A high intake of fruits, vegetables, whole grains, legumes, and nuts.
Healthy fats: Olive oil as the primary source of fat, encouraging the inclusion of natural, healthy fats.
Balanced consumption: Regular consumption of fish and poultry while minimizing red meat and processed foods.
Cultural focus: Emphasis on the pleasure of eating and sharing meals with others, highlighting a holistic approach to health.

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Mediterranean Diet Benefits

Improved Heart Health

The Mediterranean Diet is rich in healthy fats from olive oil and nuts, which help reduce bad cholesterol, lower blood pressure, and support overall cardiovascular well-being.

Effective Weight Management

High in fiber and nutrients from fruits, vegetables, and whole grains, this diet not only promotes satiety but also aids in maintaining a healthy weight through balanced, natural foods.

Anti-inflammatory Benefits

Potential Weight Gain

Excess Sodium Intake

Cost and Accessibility Issues

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Improved Heart Health

The Mediterranean Diet is rich in healthy fats from olive oil and nuts, which help reduce bad cholesterol, lower blood pressure, and support overall cardiovascular well-being.

Effective Weight Management

High in fiber and nutrients from fruits, vegetables, and whole grains, this diet not only promotes satiety but also aids in maintaining a healthy weight through balanced, natural foods.

Anti-inflammatory Benefits

Potential Weight Gain

Excess Sodium Intake

Cost and Accessibility Issues

Improved Heart Health

The Mediterranean Diet is rich in healthy fats from olive oil and nuts, which help reduce bad cholesterol, lower blood pressure, and support overall cardiovascular well-being.

Effective Weight Management

High in fiber and nutrients from fruits, vegetables, and whole grains, this diet not only promotes satiety but also aids in maintaining a healthy weight through balanced, natural foods.

Anti-inflammatory Benefits

Potential Weight Gain

Excess Sodium Intake

Cost and Accessibility Issues

Mediterranean Diet Benefits

Foods to Avoid

Sugary Foods & Beverages: Frequently consuming items like sodas, candies, pastries can spike insulin levels and contribute to inflammation.
Highly Processed Foods: Fast foods, packaged snacks, and processed meats often contain preservatives, unhealthy fats, and additives that may negatively affect your health.
Refined Carbohydrates: White bread, standard pasta, and other refined grains lack the fiber and nutrients found in their whole counterparts, leading to quick energy crashes.
Trans Fats: Found in some margarines and fried foods, trans fats have been linked to heart disease and should be limited or avoided.

Lifestyle Habits to Avoid

Sedentary Behavior: Spending long hours sitting without regular physical activity can increase risks of chronic diseases.
Chronic Stress: Continuous high stress can alter hormone levels and negatively impact digestion and sleep. Engaging in stress management techniques is essential.
Irregular Sleep Patterns: Poor sleep can disrupt your metabolism and affect appetite regulation. Aim for consistent, restorative sleep.
Overeating and Poor Portion Control: Frequent overconsumption can lead to weight gain and other health issues. Mindful eating promotes better digestion and energy balance.

Environmental & Emotional Factors to Avoid

Negative Food Environments: Avoid eating in environments with excessive distractions such as screens or social media; these can lead to overeating.
Unbalanced Meal Patterns: Skipping meals or relying too often on convenience foods can disrupt nutrient balance. Plan regular, balanced meals throughout the day.
Toxic Relationships with Food: Overly restrictive diets or constantly feeling guilty about eating may lead to unhealthy cycles. Strive for a balanced view where food serves as nourishment rather than a measure of self-worth.
Excessive Intake of Unhealthy Beverages: Alcohol, energy drinks, and highly caffeinated drinks in large amounts can stress the body. Moderation is key.

General Recommendations for a Healthier Lifestyle

Focus on Whole Foods: Prioritize fresh vegetables, fruits, whole grains, lean proteins, and healthy fats.
Practice Mindful Eating: Pay attention to hunger and fullness cues, savor your food, and avoid distractions during meals.
Stay Hydrated: Water is essential for digestion and overall energy balance. Opt for water as your primary beverage.
Engage in Regular Physical Activity: Incorporating consistent exercise not only supports weight management but also improves mental health and energy levels.

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Our weight loss medication is delivered straight to your doorstep from a state-licensed pharmacy within our reliable network, ensuring you receive your medication when you need it.

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Each pharmacy in our network undergoes rigorous third-party testing through FDA and DEA certified labs. These tests focus on four key elements, ensuring both safety and efficacy for our treatments.

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A weight management program tailored to you

Initial Dosage

Your initial medication and dosage are carefully determined by doctors, taking into account your unique health profile. This ensures a personalized and safe treatment plan tailored to your specific needs.

Titration

We gradually adjust your dosage to reach the optimal therapeutic level, ensuring maximum effectiveness while minimizing potential side effects.

Additional Treatments

Our providers may also recommend medications such as metformin or supplements such as vitamin B12. We recognize the importance of managing side effects, so your care plan may include medication to alleviate them.

Got questions? We have answers.

What foods can I eat on the Mediterranean diet?

Foods on the Mediterranean Diet

Fruits & Vegetables: Enjoy a rainbow of seasonal produce like tomatoes, leafy greens, citrus, and berries.
Whole Grains: Choose oats, barley, quinoa, and whole-wheat products.
Healthy Fats: Use extra virgin olive oil, nuts, and seeds for flavor and heart health.
Proteins: Prefer fish, legumes, and moderate dairy, while limiting red meat.
Herbs & Spices: Enrich meals with garlic, basil, and oregano for natural taste.

Can the Mediterranean diet help me lose weight?

Mediterranean Diet for Weight Loss

Balanced Approach: This diet features whole grains, fruits, vegetables, lean proteins, and healthy fats, naturally reducing excess calories.
Sustainable Habits: Enjoying flavorful, nutrient-rich foods minimizes cravings and supports long-term healthy eating.
Weight Loss Benefits: With mindful portion control and varied foods, you can achieve gradual, steady weight loss while fueling your body.

Expected Health Benefits Timeline

Initial benefits: Within 2-4 weeks, you may notice improved digestion, higher energy levels, and a better mood as your body reacts to increased whole foods and healthy fats.
Long-term advantages: In 3 months or more, substantial improvements in heart health, weight management, and overall metabolism typically emerge.
Individual variability: Results depend on your unique lifestyle and consistency with the diet.

How soon will I notice health benefits on a Mediterranean diet?

Olive Oil

Do your plans include prescriptions and medications?

Curex plans cover everything from reviewing your medical intake to providing prescription medications, with free shipping included. There are no extra or hidden charges. Prescriptions are issued only after a medical provider reviews your information to confirm that the medication is suitable for you. Our service includes continuous support and regular follow-ups to ensure your treatment stays on track.

Our clinicians may order labs and additional medications for you, which would not be covered by the plan but for which you can use your insurance.

Please note: Compounded medications are tailored to individual needs or used in case of shortages, but they are not FDA-approved for safety or effectiveness. A prescription is required. Results may vary from person to person.

What medications do your providers prescribe?

We prioritize a personalized approach to your health. If your medical provider prescribes medication, options may include GLP-1 treatments such as compounded semaglutide. Our providers prescribe only combination treatments not available at your local pharmacy that may include vitamin B12, etc. to help you achieve your goals faster.

Depending on your treatment goals, other medications such as metformin may also be considered. We recognize the importance of managing side effects, so your care plan might include medication to ease symptoms like nausea. Your well-being is always our top priority!

Please note that compounded medications are customized to meet individual patient needs and are not FDA-approved for safety or effectiveness. A prescription is necessary. Results may vary from person to person.

Curex and its pharmacy partners do not have any association with Novo Nordisk.

Will I be prescribed semaglutide?

Your health journey is unique, and we tailor our care to match. Any prescriptions, including semaglutide, will be based on the expert assessment of the medical provider matched with you through our platform. You can trust that your treatment plan will be personalized to fit your specific needs. And if semaglutide is not prescribed, we will provide a full refund.

What is compounded medication?

Compounding involves creating customized medications to meet the specific needs of individual patients. For instance, a patient may require a liquid version of a medication that is only available in tablet form. Pharmacies can also compound medications using FDA-approved drugs that are on the FDA’s shortage list.

These compounded medications are made by state-licensed pharmacies that follow both federal and state regulations, including quality standards. However, when compounded in accordance with these laws, these medications are not subject to FDA approval and are not evaluated for safety or effectiveness.

Is compounded medication the same as generic medication?

Compounded medications differ from generic drugs. Generics require FDA approval by demonstrating bio-equivalence to the brand-name drug. In contrast, compounded medications are not FDA-approved. They are made based on a personalized prescription that may not be commercially available elsewhere or when a drug appears on the FDA’s shortage list. Compounding pharmacies must have the proper licensed facilities and comply with state and federal regulations before dispensing these medications.

Is insurance required?

No, Curex doesn’t require insurance. We offer clear and simple pricing, along with affordable medication options, making it easy and accessible to take care of your health.

Can I pay with an FSA or HSA card?

Yes! You can pay with your HSA or FSA card.

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Can you prescribe Ozempic®* or Wegovy®*?

Our providers focus on personalized medications and dosages that aren’t commercially available at your local pharmacy. We don’t prescribe Ozempic®* or Wegovy®.* We may prescribe treatments containing compounded semaglutide or tirzepatide. These medications are specially compounded for you by a licensed pharmacy to meet your specific needs.

Are video visits with a provider required?

Our providers will review your information 100% online. Depending on where you live and the specifics of your medical history, our providers may require you to have a video visit or asynchronous visit via text message. If prescribed, you’ll get unlimited online access to message your provider as needed for follow-ups, adjustments, and answers to your questions.

What states do you serve?

Currently, we do not serve Arkansas, Connecticut, and New Mexico. However, we are always working to expand our reach, so stay in touch with us at hi@getcurex.com.

What foods can I eat on the Mediterranean diet?

Monday

Breakfast: Greek yogurt topped with a drizzle of honey, walnuts, and mixed berries.

Mid-Morning Snack: A small apple with a handful of almonds.

Lunch: Mixed greens salad with chickpeas, cherry tomatoes, cucumbers, red onion, and a light olive oil-lemon vinaigrette; served with a slice of whole grain bread.

Afternoon Snack: Carrot sticks with hummus.

Dinner: Grilled fish seasoned with herbs, a serving of quinoa, and steamed seasonal vegetables drizzled with extra virgin olive oil and lemon.

Can the Mediterranean diet help me lose weight?

Tuesday

Breakfast: Whole grain toast topped with mashed avocado and a poached egg, garnished with tomato slices and a sprinkle of black pepper.

Mid-Morning Snack: A small pear.

Lunch: Lentil soup enriched with spinach and carrots, paired with a side Greek salad dressed lightly with olive oil.

Afternoon Snack: A few whole olives and a small handful of walnuts.

Dinner: Chicken souvlaki served with whole wheat pita, tzatziki, sliced cucumbers, and tomato salad.

How soon will I notice health benefits on a Mediterranean diet?

Wednesday

Breakfast: Oatmeal mixed with fresh berries, a teaspoon of honey, and a sprinkle of chia seeds.

Mid-Morning Snack: A small orange.

Lunch: Tuna salad with mixed greens, cherry tomatoes, cucumbers, and a dressing of olive oil and lemon juice.

Afternoon Snack: A handful of raw almonds combined with a few dried apricots.

Dinner: Baked eggplant layered with tomatoes, garlic, and fresh basil; served over a small portion of brown rice.

Thursday

Breakfast: Spinach and banana smoothie blended with Greek yogurt and unsweetened almond milk.

Mid-Morning Snack: Fresh kiwi slices.

Lunch: Mediterranean quinoa salad with diced cucumbers, cherry tomatoes, red bell pepper, feta cheese, and a lemon-olive oil dressing.

Afternoon Snack: A couple of fresh fig halves paired with walnuts.

Dinner: Roasted salmon with a squeeze of lemon and dill, served with steamed broccoli and mashed sweet potatoes.

Curex provides allergy care plans for allergies, asthma, eczema and pet allergies.

Curex providers may prescribe sublingual allergy drops that contain the same ingredients as allergy shots but are more convenient & affordable.
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Curex-affiliated medical practices are independently owned and operated by licensed physicians who provide services using the Curex telehealth platform.

Compounded medications have not been approved by the FDA and the FDA has not evaluated their safety or efficacy.

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