As the name suggests, the Mediterranean diet focuses on foods that are found in the Mediterranean (that includes palces like Greece, Italy and the Middle East). No food groups are off the table: You can eat everything from chickpeas, quinoa, feta cheese, grapes, olive oil, Greek yogurt, fish and the like.

What’s more, this diet is plant-focused but includes animal-sourced protein, seafood and dairy in small quantities, plus grains, legumes, nuts, seeds, fruits, veggies, olive oil and even wine in moderation, so it’s great for all people. Because it’s not restrictive, this is a diet with no risks, but it is particularly suited for those with heart disease, high blood pressure, depression and dementia, according to the Harvard T.H. Chan School of Public Health.

The Mediterranean Diet Meal Plan That Will Get You Through All 21 Meals This Week