8 Mediterranean Diet Snacks for Weight Loss


The Mediterranean diet is consistently ranked as one of the healthiest diets. It emphasizes eating plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. The Mediterranean diet also includes moderate amounts of fish, poultry, eggs, yogurt, and cheese.

Red meat and sweets are limited. This eating pattern has been linked to better health and a lower risk of chronic diseases. Additionally, the Mediterranean diet encourages an active lifestyle and enjoying meals with family and friends.

If you’re looking to lose weight, the Mediterranean diet can be a great option. Here are 8 Mediterranean diet snack ideas that can support your weight loss efforts:

1. Hummus and Vegetables

Chickpea hummus paired with fresh veggies like carrots, cucumbers, or bell peppers makes for a nutritious and satisfying snack. The fiber and protein will help fill you up.

2. Greek Yogurt with Fruit

Plain non-fat Greek yogurt topped with fresh berries or chopped fruit is a protein-rich snack. The live active cultures in yogurt may also benefit digestive health.

3. Almonds

A small handful of almonds provides filling protein, fiber, and healthy fats. Be mindful of portion sizes though, as nuts are calorically dense.

4. Olive Tapenade

Olive tapenade is a flavorful dip or spread made from olives, capers, anchovies, olive oil, and herbs. Enjoy it with fresh vegetables or whole-grain crackers.

5. Edamame

Edamame makes for an easy Mediterranean diet snack option. These young soybeans are very high in plant-based protein to help you stay full between meals.

6. Tuna Salad Stuffed Tomato

Scoop out a tomato half and fill it with a Mediterranean diet-friendly tuna salad made with olive oil mayo. Sprinkle on some feta cheese crumbles for added protein.

7. Cucumber and Feta Stacks

Stack alternating pieces of cucumber and feta cheese spears. Secure them together with a colorful toothpick for a pretty presentation.

8. Fruit and Nut Trail Mix

DIY your trail mix with dried fruit, unsalted nuts like pistachios or walnuts, and seeds like pumpkin or sunflower seeds. It’s very customizable to your taste preferences.


Incorporating more Mediterranean diet snacks that offer balanced nutrition can help support your weight loss journey. Emphasize filling, fiber-rich foods that provide lasting energy rather than empty calories and added sugars. Stay hydrated with plenty of water too. With some thoughtful snacking, losing weight doesn’t have to feel restrictive.

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