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 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 24 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.
Team Charlie, don’t forget to sign up for our online community of StarKist® fans! You’ll get first notice when it comes to special promotions, like sweepstakes, giveaways and offers. Team Charlie members also receive exclusive content, like recipes, tips and new product announcements. This is your personal invitation to join the group of fans who enjoy all things StarKist as much as you! Join today.
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.
- Any of these will pair perfectly with our wild-caught Tuna, Salmon and Chicken Pouches.
- Try some of our quick Tear and Pair ideas, like a pouch of Tuna Creations® Herb & Garlic on apple slices or a Tuna Creations® Sweet & Spicy Pouch in a lettuce leaf with edamame and walnuts.
Of course not! Snacking can certainly be part of the Mediterranean diet.
Here are some simple StarKist® snack ideas:
Or check out this tip sheet for some simple snack hacks to get you further inspired!
We sure do! In addition to those recipes featured in our above gallery, here are a few other of our Mediterranean favorites:
- Basil Pesto Pasta with Tuna
- Roasted Garlic Orzo Salad
- Salmon Mushroom Pasta
- Tuna Dijon Potato Salad
- Tuna and White Bean Salad
We sure do! In addition to those recipes featured in our above gallery, here are a few other of our Mediterranean favorites:
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 E.V.O.O.® and StarKist Selects® products:
- Pouches
- Cans
- StarKist E.V.O.O.® Solid Yellowfin Tuna in Extra Virgin Olive Oil
- StarKist E.V.O.O.® Solid Yellowfin Tuna with Roasted Garlic and Extra Virgin Olive Oil
- StarKist E.V.O.O.® Solid Yellowfin Tuna with Lemon Dill and Extra Virgin Olive Oil
- StarKist E.V.O.O.® Solid White Albacore Tuna in Extra Virgin Olive Oil
- StarKist E.V.O.O.® Sardines in Extra Virgin Olive Oil
- StarKist Selects® Solid Yellowfin Tuna in Water
- StarKist Selects® Solid White Albacore Tuna in Water
- StarKist Selects® No Salt Added Chunk White Albacore Tuna in Water
Mediterranean diet-friendly StarKist Creations® Pouch products:
- NEW StarKist® Chicken Creations® Roasted Garlic & Herb
- NEW StarKist® Chicken Creations® Southwest Style
- StarKist® Chicken Creations® Chicken Salad
- StarKist® Chicken Creations® Zesty Lemon Pepper
- StarKist® Chicken Creations® BOLD Buffalo Style
- StarKist® Salmon Creations® Lemon Dill
- StarKist® Salmon Creations® Mango Chipotle
- StarKist Tuna Creations® Bacon Ranch
- StarKist Tuna Creations® Deli Style Tuna Salad
- StarKist Tuna Creations® Ginger Sesame
- StarKist Tuna Creations® Herb & Garlic
- StarKist Tuna Creations® Hickory Smoked
- StarKist Tuna Creations® Honey BBQ
- StarKist Tuna Creations® Lemon Pepper
- StarKist Tuna Creations® Ranch
- StarKist Tuna Creations® Sweet & Spicy
- StarKist Tuna Creations® BOLD Jalapeño
- StarKist Tuna Creations® BOLD Hot Buffalo
- StarKist Tuna Creations® BOLD Red Curry with Coconut
- StarKist Tuna Creations® BOLD with Rice & Beans in Hot Sauce
- StarKist Tuna Creations® BOLD Spicy Korean Style with Gochujang
- StarKist Tuna Creations® BOLD Sriracha
- StarKist Tuna Creations® BOLD Thai Chili
Other Mediterranean diet-friendly StarKist® products:
- Pouches:
- StarKist® Chunk Light Tuna in Water
- StarKist® Chunk Light Tuna in Sunflower Oil
- StarKist® Albacore White Tuna in Water
- StarKist® Low Sodium Albacore White Tuna in Water
- StarKist® Wild Pink Salmon
- StarKist® Premium White Chicken
- StarKist® Premium White Chicken 25% Less Sodium
- StarKist® Light Tuna in Water Pouch 25% Less Sodium
- Cans:
- StarKist® Chunk Light Tuna in Water
- StarKist® Chunk Light Tuna in Oil
- StarKist® Chunk White Albacore Tuna in Water
- StarKist® Solid White Albacore Tuna in Water
- StarKist® Solid White Albacore Tuna in Oil
- StarKist® 25% Less Sodium Solid White Albacore Tuna in Water
- StarKist® Wild Pink Salmon — Boneless, Skinless
- StarKist® Wild Alaskan Pink Salmon
- StarKist® Chunk Light Tuna in Water 25% Less Sodium
