These Mediterranean Diet Cookbooks Make Eating Healthy So Easy

"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."

Just the thought of munching on warm sourdough bread, silky olive oil, and fresh salmon next to a sparkling turquoise body of water can instantly calm down your nervous system—and it turns out all of those things can help you live longer, too.

In a review published in Current Opinion in Clinical Nutrition & Metabolic Care, researchers found that a Mediterranean style Diet—which focuses on eating healthy fats and whole foods such as fish, nuts, oils, and whole grains—can increase life expectancy, reduce the risk of major chronic disease, and improve quality of life and well-being.

Although moving to Greece would be a dream, you don't have to live near the Mediterranean Sea to reap all of the wonderful health benefits of this doctor-recommended diet—all you have to do is order a Mediterranean Diet cookbook and hit the kitchen.

What exactly is the Mediterranean Diet?

The Mediterranean Diet, also known as the MedDiet, is not exactly a diet at all, says doctor, health coach, and ACE certified fitness and nutrition expert Tina Gupta, M.D. "It's more of an eating pattern common to those living in the Mediterranean regions of Italy, Greece, France and Spain," she explains. "This diet encompasses the daily eating habits and ways of living for those living in and around the Mediterranean sea."

It's more about what you can eat, as opposed to what you shouldn't have. Because it's less restrictive than your average diet, many people find that it's more easily adaptable, Gupta says. That being said, the Mediterranean Diet emphasizes eating healthy fats, fresh fish, and whole grains, with tasty foods on the menu such as:

• Colorful fruits and vegetables

• Fish and other types of seafood at least twice per week

• Olive oil

• Nuts and seeds

• Beans and legumes

• Whole grains like brown rice, quinoa, and oats

• Fresh herbs

What are the benefits of the Mediterranean Diet?

Not only does the MedDiet consist of some pretty tasty foods, but it also boasts a number of health benefits that make it well worth adding it into your lifestyle. For the forth year in a row, the MedDiet has been ranked as the number one diet by U.S. News & World Report, and Gupta couldn't recommend it enough.

"The Mediterranean Diet has been well studied, and the results show that it can help in reducing incidences for a number of diseases," she explains. "The MedDiet helps achieve weight loss, lowers insulin resistance, improves heart conditions, cancer prevention, and diabetes control and prevention (through lowered rates of insulin resistance), all while improving mortality rates."

How to get started with a Mediterranean Diet

Anyone can follow a Mediterranean Diet, Gupta says. Shopping at your local grocery store or farm for fresh, whole food products from the list is a great way to start. You can begin to slowly introduce some MedDiet foods into your meals, and then eventually commit over time.

"Initially, some individuals may find it hard because of increased fiber demands due to increased consumption of legumes and vegetables," Gupta says. "To avoid bloating and/or bowel habit changes, it is best advised to begin increasing these types of food gradually." Cooking your veggies instead of eating them raw can also help with bloating, as does soaking legumes overnight, Gupta says.

To start cooking up some mouth-watering meals, consider ordering a Mediterranean Diet cookbook from this list of top-rated and best-selling books on Amazon. With easy-to-follow recipes, you'll become an expert in the kitchen in no time. For delicious Mediterranean-style recipes, read on for the best Mediterranean Diet Cookbooks on Amazon for 2022.

Just the thought of munching on warm sourdough bread, silky olive oil, and fresh salmon next to a sparkling turquoise body of water can instantly calm down your nervous system—and it turns out those foods can help you live longer, too.

In a review published in Current Opinion in Clinical Nutrition & Metabolic Care, researchers found that a Mediterranean diet—which focuses on eating healthy fats and whole foods such as fish, nuts, oils, and whole grains—can increase life expectancy, reduce the risk of major chronic disease, and improve quality of life and well-being.

Although moving to Greece would be a dream, you don't have to live near the Mediterranean Sea to reap all of the wonderful health benefits of this doctor-recommended diet—all you have to do is order a Mediterranean diet cookbook and hit the kitchen to get started.

The Complete Mediterranean Cookbook

With over 500 recipes, you'll never get bored of eating the same things with the The Complete Mediterranean Cookbook. Earning the top spot on Amazon's list of Mediterranean Diet cookbooks, you'll be able to create delicious recipes from Italy, Greece, Morocco, Egypt, Turkey, and so much more.

The 30-Minute Mediterranean Diet Cookbook

Sometimes the time and effort that goes into cooking can deter you from homemade meals, enabling you to reach for the takeout menu. Well, the 30-Minute Mediterranean Diet Cookbook has simple, tasty meals you can create in less than an hour. Keri Gans, M.S., R.D.N., C.D.N., registered dietitian and author of The Small Change Diet, recommends it—and with thousands of five star ratings, Amazon shoppers are raving about it.

Ottolenghi Simple: A Cookbook

Cooking satiating meals doesn't have to be super complex—this cookbook includes simple instructions using just 10 ingredients or less made under 30 minutes. From braised eggs with leeks and cauliflower to pomegranate and pistachio salad to lamb and feta meatballs, the whole family will love this MedDiet cookbook.

The Vegiterranean Diet

Meat and fish isn’t for everyone—but that doesn’t mean you can't hop on the Mediterranean Diet train. With this vegetarian-style cookbook, you'll be able to reap all of the wondrous benefits of the MedDiet, all while sticking to your plant-based diet. This budget-friendly cookbook boasts 40 easy-to-cook recipes, all dreamed up by a RD.

Mediterranean Paleo Cooking

You won’t have to choose for being paleo and following a Mediterranean Diet, also—this cookbook blends the two eating plans (it’s dairy-free, refined sugar-free, and grain-free) to create 150 recipes. It also has two 30-day meal plans to help you create fun menus and stick to a goal.

The Pescatarian Cookbook: The Essential Kitchen Companion

The Mediterranean diet encourages fish and seafood, so cutting out meat while creating healthy meals and feeling good is a great option, especially when referring to The Pescatarian Cookbook. In addition to 75 recipes, you can score 3 one-week meal plans.

Mediterranean Instant Pot: Easy, Inspired Meals for Eating Well

Aren’t Instant Pot meals the best? If you’re a beginner at cooking, let the Instant Pot do all of the work for you after tossing in simple ingredients from this “Editor's Pick” cookbook from Amazon. Inside you'll find delicious, one-pot meals featuring ingredients like chicken tagine, lamb meatballs, shrimp risotto, and so much more.

5 Ingredient Mediterranean Cookbook: 101 Easy & Flavorful Recipes for Every Day

Yes, it’s really possible to cook up a chef-style dinner for the whole family using just five ingredients or less. This beginner-friendly cookbook is packed with over 100 Mediterranean Diet recipes for every kind of meal throughout the day. It even allows you to switch up your proteins throughout meals, ensuring everyone finds something they like on the menu.

The Mediterranean Diet Cookbook for Two: Quick, Easy and Healthy Recipes That Are Perfect for Any Night at Home

Cooking for two? This MedDiet cookbook is packed with recipes portioned for two servings, so you always have the perfect amount for you and your boo. You'll look forward to trying their Greek grilled eggplant, kale salad with quinoa, and chickpea and roasted root veggies and baked halibut any night of the week.

Mediterranean Diet Breakfast Cookbook: Easy and Tasty Breakfast Recipes for Your Dietary Life and a Healthy Weight Loss

Start off the most important meal of the day right with a healthy recipe from this Mediterranean diet breakfast cookbook. This popular cookbook features low sugar recipes centered around fruits, vegetables, whole grains, and dairy products, while minimizing read meats. You’ll seriously look forward to making them—and eating them too!

How to choose the best Mediterranean diet cookbook

While it seems simple enough, the best Mediterranean diet cookbook truly is one that contains recipes you will be able to cook and enjoy. While you’re looking for a new MedDiet cookbook to buy, consider the following tips:

Look at the ingredients: If most of the recipes seem to contain that one flavor you just can’t stand, or an ingredient that is expensive or inaccessible, the cookbook won’t be a good fit for you. Think about what’s available at your local grocery store and your food budget.

Consider the length of time per recipe: Life gets busy, and if you are someone who needs quick recipes for dinner with a short amount of prep-time, then a cookbook filled with lengthy, intricate recipes is not for you.

What are the benefits of the Mediterranean diet?

Not only does the MedDiet consist of some pretty tasty foods, but it also boasts a number of health benefits that make it well worth adding it into your lifestyle. For the sixth year in a row, the MedDiet has been ranked as the number one diet by the U.S. News & World Report, and Gupta couldn't recommend it enough.

“The Mediterranean diet has been well studied, and the results show that it can help in reducing incidences for a number of diseases,” Gupta explains. “The MedDiet helps achieve weight loss, lowers insulin resistance, improves heart conditions, cancer prevention, and diabetes control and prevention (through lowered rates of insulin resistance), all while improving mortality rates.”

Gans also boasted about the benefits of a MedDiet. “A Mediterranean diet has many, many benefits, including may help decrease the risk of cardiovascular disease, diabetes, and certain cancers,” she says. “It has also been associated with healthy aging and increased longevity.”

What ingredients are typically found in the Mediterranean diet?

Janet Brill, P.h.D., R.D.N., F.A.N.D., registered dietitian and author of Cholesterol Down, says the traditional Mediterranean diet is largely plant-based—which is great news for vegetarians. “It is built on a variety of vegetables, fruits, whole grains, legumes, nuts, seeds, and extra virgin olive oil as the main source of dietary fat.” Brill says. “Moderate amounts of fish and seafood, yogurt and red wine with meals is also part of the eating plan.”

The Mediterranean Diet also emphasizes eating healthy fats, fresh fish, and whole grains, with tasty foods on the menu such as:

• Colorful fruits and vegetables

• Fish and other types of seafood at least twice per week

• Olive oil

• Nuts and seeds

• Beans and legumes

• Whole grains like brown rice, quinoa, and oats

• Fresh herbs

How to get started with a Mediterranean diet

Shopping at your local grocery store or farm for fresh, whole food products from the list is a great way to start. You can begin to slowly introduce some MedDiet foods into your meals, and then eventually commit over time.

“Initially, some individuals may find it hard because of increased fiber demands due to increased consumption of legumes and vegetables,” Gupta says. “To avoid bloating and/or bowel habit changes, it is best advised to begin increasing these types of food gradually.” Cooking your veggies instead of eating them raw can also help with bloating, as does soaking legumes overnight, Gupta says.

Who should follow a Mediterranean diet?

If you’re wondering whether a Mediterranean diet is right for you, you’re in luck—the MedDiet is an overall healthy diet that everyone can experience the benefits from. “The Mediterranean diet has long been celebrated as the gold standard of healthy diets for its highly palatable nature and favorable impact on the prevention of chronic diseases, promotion of greater longevity, and quality of life,” Brill says. “All human beings can benefit from eating a plant-based Mediterranean diet, filled with health-promoting polyphenols, [which are] plant-based chemicals with high antioxidant or disease prevention properties.”

While everyone can reap the benefits of a Mediterranean diet, people with cardiovascular issues or high blood pressure may want to consider switching over to this eating plan. Research shows that following a Mediterranean diet can help decrease the risk of heart disease or lower your blood pressure.

Gans agrees that the MedDiet is a well-balanced healthy eating plan for almost anyone, but people with certain food restrictions may have to adjust the diet accordingly or speak to a professional. “Of course, there may be parts of it that should be avoided based on food intolerances, such as a person who is lactose intolerant would not consume yogurt or most dairy.” Gans says. “A person with celiac disease or a gluten intolerance would avoid all gluten-containing foods, such as 100% whole wheat bread or pasta. The diet may need to be altered for other medical conditions and should be discussed with a registered dietitian and/or primary care physician.”

How we chose the best Mediterranean diet cookbooks

We consulted Tina Gupta, M.B.B.S., B.S.c., A.C.E., certified fitness and nutrition expert; Keri Gans, M.S., R.D.N., C.D.N., registered dietitian and author of The Small Change Diet; and Janet Brill, P.h.D., R.D.N., F.A.N.D., registered dietitian and author of Cholesterol Down. We also conducted our own research and sifted through tons of online reviews to find the best Mediterranean diet cookbooks.

Why trust us

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

You Might Also Like

• Can Apple Cider Vinegar Lead to Weight Loss?

• Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50