What do the healthiest people in the world eat? Turns out, they stick to the Mediterranean diet, which can dramatically reduce cardiovascular risk. We’re following the Mediterranean-ish diet, which means we’re loosely following the foods from this diet but strictly following the pillars from it.
I went shopping at @WholeFoods to break down the 3 pillars of this diet:
✅ Plant-based foods
✅ Healthy Fats (monounsaturated and omega-3 fats)
✅ Quality protein
Here’s what I bought:
🐟 Wild-Caught Shrimp & King Salmon – Lean, omega-3-rich proteins that pass my Protein Test
🥩 93/7 Ground Beef – 25g protein, 170 calories, 3.5g saturated fat per serving
🫙 Chobani Nonfat Greek Yogurt – 16g protein, 90 calories, 0g added sugar
🍠 Sweet Potatoes – Antioxidant-rich, high-volume carb loaded with potassium & magnesium
🥦 Micro Broccoli (Broccoli Sprouts) – Dense in sulforaphane, a powerful cancer-fighting antioxidant
🫐 Blueberries – Rich in anthocyanins for cognitive function; 1 cup/day linked to improved brain performance
🫘 Black Beans & Kidney Beans – 110 cal, 7g protein, 9g fiber per serving — fiber-maxing essentials
🍫 Dark Chocolate (72%+ cacao) – ~120 calories/day, loaded with polyphenols
🥜 Peanut Butter – Monounsaturated fats for heart and cognitive health
🫒 Extra Virgin Olive Oil – The richest source of polyphenols; always choose dark glass with a visible harvest date
By eating foods like these and sticking to a Mediterranean diet, we can increase our chances of living a long, productive life and looking good while doing it.
If you want to improve your nutrition and fitness, head to jacobzemer.com to learn more about my coaching program, where I’ve helped thousands of people get into the best shape of their lives.
