How much poultry can you eat on the Mediterranean diet?

January 5, 2026 •

3 min read

According to the Cleveland Clinic, consuming lean poultry like chicken and turkey 1–2 times per week is consistent with the Mediterranean diet's principles. This eating pattern prioritizes plant-based foods, but healthy, moderate amounts of poultry are included as part of a balanced approach.

Quick Summary

The Mediterranean diet includes lean poultry in moderation, with recommendations suggesting consumption up to twice a week. Plant-based proteins and fish are emphasized, while lean poultry is a secondary animal protein source. Incorporating poultry involves choosing skinless options and moderate portion sizes, such as 3-4 ounce servings.

Key Points

Frequency: Enjoy lean poultry, like skinless chicken or turkey, up to two times per week.
Portion Size: Aim for a moderate serving of 3–4 ounces of cooked poultry per meal.
Primary Proteins: Prioritize seafood and plant-based options like legumes, beans, nuts, and seeds over poultry.
Preparation: Choose healthy cooking methods like grilling, baking, or roasting and avoid frying.
Flavoring: Use Mediterranean herbs, spices, and extra virgin olive oil to season poultry, enhancing flavor without adding unhealthy fats.
Meal Balance: Ensure poultry is a supporting component of a meal, with a larger emphasis on vegetables, fruits, and whole grains.

The Mediterranean Diet and its Protein Hierarchy

At its core, the Mediterranean diet is a plant-forward eating plan that emphasizes whole foods, healthy fats like extra virgin olive oil, and a wide variety of fruits, vegetables, legumes, and whole grains. Animal proteins are consumed in moderation, with a clear hierarchy that places seafood above poultry, and poultry significantly above red meat. For those transitioning to this eating style, understanding where poultry fits is key to success. Unlike diets that rely heavily on animal protein, the Mediterranean approach uses protein to complement, rather than define, a meal.

Prioritizing Seafood and Plant-Based Proteins

Before considering poultry, it is important to first focus on fish and plant-based protein sources, which are more central to the Mediterranean diet. The plan encourages enjoying fatty fish like salmon, sardines, and mackerel, rich in omega-3 fatty acids, at least two to three times per week. A typical serving size for fish is around 3–5 ounces. Plant-based proteins, such as lentils, chickpeas, beans, and nuts, are also foundational and should be consumed multiple times throughout the week. For example, a delicious Mediterranean meal could consist of a lentil salad with feta, olives, and a drizzle of olive oil, rather than a large portion of chicken. By building meals around these options first, you can easily ensure your poultry intake remains within recommended guidelines.

The Role of Lean Poultry

Poultry, including chicken and turkey, serves as a lean protein source that can be incorporated into the Mediterranean diet in measured amounts. Guidance from health experts often recommends eating poultry up to twice a week. When preparing poultry, opting for skinless cuts and using methods like grilling, baking, or roasting rather than frying is encouraged. A standard portion size is typically 3–4 ounces, about the size of a deck of cards.

To incorporate poultry into your meal plan effectively, consider the following:

Use poultry as a flavor-enhancing component in a vegetable-heavy dish, such as a salad or stir-fry, rather than the main feature.
Marinade chicken or turkey with classic Mediterranean herbs like oregano, basil, and rosemary, and use lemon juice and olive oil for flavor.
Swap out ground beef in recipes for ground turkey or chicken to lighten dishes like meatballs or stuffed vegetables.
Plan your meals for the week with a calendar. If you have chicken on Tuesday, ensure your meals on Wednesday and Thursday rely on fish or plant-based proteins.

Comparison of Animal Protein Sources on the Mediterranean Diet


Protein Type	Recommended Frequency	Typical Portion Size	Preparation Notes
Fish/Seafood	2-3 times per week	3-5 ounces	Grilling, baking, broiling, with a focus on fatty fish
Lean Poultry	Up to 2 times per week	3-4 ounces	Skinless cuts, baked, grilled, or roasted
Red Meat	Sparingly, ~1-2 times per month	Small portions (as a condiment)	Use lean cuts and enjoy on special occasions only

Making it a Sustainable Lifestyle Choice

Adopting the Mediterranean diet is not about strict rules, but about adopting a sustainable eating pattern for long-term health. This includes being flexible with your protein sources and paying attention to your body's needs. For example, some weeks you may eat more fish, and others you may incorporate more beans and legumes. This flexibility helps ensure you receive a broad spectrum of nutrients from varied sources. The focus on whole foods and moderation, rather than elimination, is what makes this diet a satisfying and enjoyable way to eat for life. For more in-depth guidance, the official Harvard Health guide is an excellent resource on transitioning to this eating pattern.

Conclusion

In summary, the Mediterranean diet welcomes lean poultry in moderation, with a general recommendation of up to two servings per week. The key is to prioritize fish, seafood, and a variety of plant-based protein sources as the primary foundation of your meals. By being mindful of portion sizes (around 3–4 ounces), choosing skinless options, and using healthy preparation methods like baking or grilling, you can successfully incorporate poultry into your Mediterranean lifestyle. This balanced approach to protein consumption is part of the broader pattern that contributes to the diet's well-documented health benefits, from improved heart health to better cognitive function.

Frequently Asked Questions

Experts typically recommend limiting lean poultry, such as chicken and turkey, to no more than two times per week. This allows for a balance with other protein sources like fish and legumes.

Yes, lean poultry is considered a healthy protein source on the Mediterranean diet when consumed in moderation. It is favored over red and processed meats.

A standard serving of poultry on the Mediterranean diet is around 3–4 ounces, which is roughly the size of a deck of cards.

Yes, it is recommended to remove the skin from poultry and choose leaner, white meat cuts over fattier, darker meat options.

Use poultry as an accent in meals, such as dicing a small amount of grilled chicken into a large vegetable salad, stir-fry, or whole-grain bowl.

Fish and seafood are preferred protein sources, with a goal of consuming them at least 2-3 times per week. Plant-based proteins like beans, legumes, and nuts should also be prioritized.

While lean poultry is healthier than red meat, daily consumption is not recommended. The diet emphasizes variety, and consuming poultry more than twice a week can throw off the intended balance.