Eat Mediterranean in May

— Written By Emily Troutman and last updated by
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Whether you’re preparing a meal at home or dining out, the foods you choose can make a real difference. May is International Mediterranean Diet Month, a time to celebrate and learn more about the transformative power of eating the Med Way.

You may have noticed the Mediterranean Diet getting lots of attention on the news recently. That’s because eating like those who live in the Mediterranean region has been shown to promote health and decrease the risk of many chronic diseases, such as some cancers, Alzheimer’s, type 2 diabetes, high blood pressure, and cardiovascular disease.

The first of the 7 Simple Steps to eating the Med Way is to change your protein. Check out these tips to make positive changes to your protein intake.

  • Eat primarily plant-based foods.
  • Replace red meat with plant-based proteins, such as beans and legumes often.
  • Eat seafood at least three times per week.
  • Include fatty fish, such as mackerel and salmon.
  • Avoid fried fish.
  • Eat white-meat poultry, such as turkey and chicken, at least twice a week.

Try this Mediterranean Tuna Salad recipe as a lighter alternative to traditional tuna salad, rich in vegetables, healthy fats, and protein.

med instead of meds tuna salad

Mediterranean Tuna Salad

Mediterranean Tuna Salad


  • 2 (5-ounce) cans of tuna packed in water or olive oil, drained and flaked
  • ½ cup minced carrots (approximately 2 carrots)
  • ½ cup minced celery (approximately 2 celery sticks)
  • ½ cup minced yellow bell pepper (approximately 1 small bell pepper – substitute with orange, red or green bell pepper if preferred)
  • ¼ cup minced red onion (substitute with yellow or green onion if preferred)
  • ¼ cup minced olives (substitute with pickles if preferred)
  • 1 tablespoon olive oil
  • ¼ teaspoon black pepper
  • ⅛ teaspoon cayenne pepper (optional)
  • Salt to taste (optional)


  1. In a medium-size bowl combine carrots, celery, bell pepper, onion, olives, tuna, and olive oil.
  2. Season with black pepper, cayenne pepper, and salt. Mix well.
  3. Serve as a sandwich on whole-grain bread, or on top of salad greens.

Visit Med Instead of Meds for nutrition information for this recipe, the 7 Simple Steps to eating the Med Way, and many more healthy recipes.

Check out these other Med Instead of Meds recipe videos: