The Mediterranean Diet & Protein
StarKist® makes it easy to add more flavorful protein to your diet.
The Mediterranean diet is a traditional way of eating, inspired by people who live in and around the Mediterranean Sea. A diet from this region emphasizes whole grains, fruits and vegetables, lean protein, olive oil and at least two servings of seafood each week (browse #seafood2xwk and #StarKist for more inspiration).
This diet has consistently been ranked as one of the healthiest diets by diet and health professionals for the last nine years and has significant research to support it. You can find out more about the Mediterranean diet at USDA Dietary Guidelines for Americans, Mediterranean Eating Plan.
It's all about embracing the rich ingredients and flavors of the countries surrounding the Mediterranean Sea; there are no plane tickets required. You can put this popular way of eating into practice without traveling any further than your local grocery store!
If you're looking for easy Mediterranean diet meal-prepping solutions, StarKist® offers many delicious and convenient choices. StarKist Selects E.V.O.O.® varieties are especially in line with this eating plan, as the tuna and salmon are packed in extra virgin olive oil, key components of the Mediterranean diet. They come in four varieties of single serve pouches. Our Tuna, Chicken and Salmon Creations® Pouches are available in over 25 delicious flavor varieties and are also a simple way to work more lean protein into your day. Just tear, eat and go® and discover your Creations flavor today! To see the full list of StarKist® products that fit into the Mediterranean diet lifestyle, check out our FAQs below.
Head over to our Where to Buy page to find local retailers and online shopping options for stocking up on StarKist® products that can help you integrate more flavorful protein into your Mediterranean diet.
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This information is provided as general information only and should not be used in place of medical advice. Talk with your health care provider before starting any diet or specialized eating plan.
FAQs: Want to know more about the Mediterranean diet? Check out our FAQs below!
The diet is inspired by people who live in and around the Mediterranean Sea. It’s based on food rich in whole grains, fruits and vegetables, lean protein, olive oil and at least two servings of seafood a week. This diet has consistently been ranked as one of the healthiest by nutrition and health professionals. Learn more at USDA Dietary Guidelines for Americans, Mediterranean Eating Plan.
Following a Mediterranean diet is simple, with just a little meal planning and preparation. Here are some quick meal-prepping tips!
- Keep a few staples on hand to make it super simple to follow.
- Fill your pantry with whole grains, like pasta, rice and crackers.
- Stock your fridge with a variety of fruits and vegetables, like tomatoes, cucumbers, lettuce mixes and berries.
The Mediterranean diet includes tasty foods that can be prepared and packaged ahead of time to take on the go. Pack a salad, a bag of veggies or rice cakes, and simply add a Creations Pouch of StarKist® Tuna, Salmon or Chicken. These protein-packed pouches are easy to take with you to eat, whenever and wherever. Just tear, eat and go!®
Mediterranean diet-friendly StarKist Selects E.V.O.O. products:
- StarKist Selects E.V.O.O.® Solid Yellowfin Tuna in Extra Virgin Olive Oil
- StarKist Selects E.V.O.O.® Solid Yellowfin Tuna with Roasted Garlic and Extra Virgin Olive Oil
- StarKist Selects E.V.O.O.® Solid Yellowfin Tuna with Lemon Dill and Extra Virgin Olive Oil
- StarKist Selects E.V.O.O.® Solid White Albacore Tuna in Extra Virgin Olive Oil
- StarKist Selects® Chunk Light Tuna in Water
- StarKist Selects® Solid Yellowfin Tuna in Water
- StarKist Selects® Solid White Albacore Tuna in Water
- StarKist Selects® Low Sodium Chunk Light Tuna in Water
- StarKist Selects® Very Low Sodium Chunk White Albacore Tuna in Water
- StarKist Selects E.V.O.O.® Sardines in Extra Virgin Olive Oil
- StarKist Selects E.V.O.O.® Sardines in Tuscan Style Tomato Sauce
Mediterranean diet-friendly StarKist Creations® Pouch products:
- Tuna Creations® Lemon Pepper
- Tuna Creations® Ranch
- Tuna Creations® Sweet & Spicy
- Tuna Creations® Herb & Garlic
- Tuna Creations® Hickory Smoked
- Tuna Creations® Bacon Ranch
- Tuna Creations® Honey BBQ
- Tuna Creations® Deli Style Tuna Salad
- Tuna Creations® Ginger Sesame
- Tuna Creations® BOLD Hot Buffalo Style
- Tuna Creations® BOLD Thai Chili Style
- Tuna Creations® BOLD Jalapeño
- Tuna Creations® BOLD Sriracha
- Tuna Creations® BOLD Tapatío®
- Tuna Creations® BOLD with Rice & Beans in Hot Sauce
- Tuna Creations® BOLD Spicy Korean Style with Gochujang
- Tuna Creations® BOLD Red Curry with Coconut
- Chicken Creations® BOLD Buffalo Style
- Chicken Creations® Chicken Salad
- Chicken Creations® Zesty Lemon Pepper
- Chicken Creations® Ginger Soy
- Salmon Creations® Lemon Dill
- Salmon Creations® Mango Chipotle
Other Mediterranean diet-friendly StarKist® products:
- StarKist® Chunk Light Tuna in Water
- StarKist® Chunk Light Tuna in Oil
- StarKist® Solid Light Skipjack Tuna in Water
- StarKist® Chunk White Albacore Tuna in Water
- StarKist® Solid White Albacore Tuna in Water
- StarKist® Solid White Albacore Tuna in Oil
- StarKist® Low Sodium Solid White Albacore Tuna in Water
- StarKist® Wild Pink Salmon — Boneless, Skinless
- StarKist® Wild Alaskan Pink Salmon
- StarKist® Wild Alaskan Pink Salmon — Reduced Sodium