Eat Well, Live Well: How the Mediterranean Diet Fits into the 2211 EAT Plan

Grace Soroko
Nov 26
3 min read

By Grace Soroko, Eat Move Groove Lead Intern

Edited by Susie Kundrat, MS, RDN, LDN

Let's take a trip to the Mediterranean! The Mediterranean Diet is one of the core eating patterns that supports the Eat Move Groove 2211 EAT Plan - and for good reason.

The Mediterranean Diet is a heart-healthy diet that follows the historic dietary patterns of Crete, Greece, and Italy in the early 1960s. Consuming this diet is linked to boosting life expectancy and enhancing your health span. Eating a Mediterranean-based diet may also lower your risk of developing lifestyle-based chronic diseases such as heart disease, high blood pressure, Type 2 diabetes, and certain cancers.

Just like the Eat Move Groove 22 11 EAT Plan, the Mediterranean Diet emphasizes:

Fruits and vegetables
Whole grains
Lean proteins such as fish, seafood, dairy, and eggs
Healthy fats like olives and olive oil
Herbs and spices for flavor

If fish or seafood isn't available, plant-based proteins like tofu, tempeh, lentils, or beans fit beautifully into this type of eating.

A Simple Mediterranean-Inspired Meal: One Pot Mediterranean Orzo

For a Mediterranean Diet-inspired meal, use the 2211 framework (2 cups of produce + 2+ ounces of protein + 1 whole grain or starch + 1 healthy fat source) and enjoy my easy and tasty One Pot Mediterranean Orzo. You can even store it in the refrigerator for up to three days and warm it up in no time.

To incorporate this recipe into a tasty Eat Move Groove 2211 meal, add:

1 ½ cups of your favorite steamed or roasted vegetables like broccoli, carrots, or asparagus in olive oil; and
2 or more ounces of fresh or frozen shrimp (add for the last 5 minutes of cooking)

One Pot Mediterranean Orzo (4 servings)

Ingredients

2 ½ Tablespoons olive oil
4 cloves garlic, minced (or 4 teaspoons of pre-minced garlic)
¾ teaspoon oregano
½ teaspoon crushed red pepper
1 ½ cups orzo pasta, uncooked
14.5 ounces diced tomatoes, canned
3 cups vegetable broth (split into ½ cup and 2 ½ cups)
2 teaspoons dried basil

Instructions

Heat olive oil in a large skillet over medium heat. Once the oil is shimmering, add garlic, oregano, and crushed red pepper flakes. Sauté for 1 minute until the garlic is light golden brown.
Add the orzo and stir to coat well. Cook for 1-2 minutes to lightly toast the orzo. Move around occasionally to prevent sticking.
Pour in ½ cup of the vegetable broth and cook until the liquid mostly cooks down (about 1-2 minutes).
Add the diced tomatoes (with juices) and simmer for 2-3 minutes.
Add the rest of the vegetable broth. Turn the heat up to get it boiling. Once boiling, turn the heat down to maintain a low simmer. Cover and cook for 7-10 minutes or until the liquid has mostly cooked down and the orzo is tender. Stir often to prevent sticking and uncover the last few minutes of cooking time.
Remove from the heat and add the dried basil. Stir to combine. Taste for seasoning and add more spices or salt to taste if desired.
Let the orzo sit uncovered for 1-2 minutes. This will give it time to thicken up. Serve with parmesan cheese and fresh-cracked pepper.

Enjoy this one-pot Mediterranean Orzo with shrimp

Keep it Simple - Listen to Your Body

Remember to keep it simple when you're planning meals and listen to what your body is telling you it needs. Which fruits, veggies, whole grains, and lean proteins sound good to you as part of the Mediterranean Diet? You can easily choose foods you love and incorporate them into the 2211 plan. Blending the Mediterranean Diet with the Eat Move Groove 2211 EAT Plan will help nourish your body through a plant-focused meal — and support your well-being!