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Mediterranean Beef Meatball Kabob

Can Beef Fit in a Mediterranean Diet? Here's What the Research Shows.

May is Mediterranean Diet Month, and grilling season is here!

Written by KBC Director of Nutrition, Abby Heidari, RDN, LD



The Mediterranean diet is often talked about as one of the healthiest ways to eat. It focuses on whole foods like vegetables, fruits, whole grains, healthy fats like olive oil, and a variety of protein foods.

FY23 BIWFD Recipes, Mediterranean Grilled Chuck Steak with Garden Vegetables

A Balanced Way To Eat

The Mediterranean diet is not about cutting foods out. It is about how foods come together on your plate. That includes:

  • Plenty of vegetables and fruits
  • Whole grains
  • Healthy fats
  • A mix of protein foods
Lean beef can be part of that mix, especially when it is paired with foods like vegetables, whole grains, and olive oil. Heart health guidance focuses on the overall eating pattern, where a variety of protein foods – including lean meats – fit alongside plant foods.1

What New Research Shows

More recent studies have looked at how lean beef fits into balanced eating patterns like the Mediterranean diet.

  • A randomized controlled feeding study found that including lean beef in a Mediterranean-style diet helped improve cholesterol levels, including LDL cholesterol.2
  • Another controlled study showed that a Mediterranean-style eating pattern that included up to 18 ounces of lean, unprocessed red meat led to improvements in cholesterol and blood pressure.3
  • Looking at multiple randomized controlled studies together, researchers found that eating unprocessed beef as part of a balanced diet has little to no impact on most heart health markers.4
Overall, research shows that lean beef can be part of a heart-healthy Mediterranean-style diet.

Beefs Top 10 Infographic

Why Lean Beef Can Be a Good Fit

Lean beef offers more than just great flavor. It also provides important nutrients your body needs.

  • High-quality protein to help maintain muscle
  • Iron and vitamin B12 to support energy
  • Zinc to support immune health
A 3-ounce cooked serving, about the size of a deck of cards, provides around 25 grams of protein in about 170 calories.5 That makes it a nutrient-dense option, especially when building balanced meals.

Learn More

Try These Lean Beef Recipes

Greek-Style Beef Stuffed Portobello Mushrooms

Greek-Style Beef Stuffed Portobello Mushrooms

Enjoy a taste of the Mediterranean with a savory Portobello mushroom stuffed with Greek-seasoned Ground Beef plus a variety of fresh toppings.

Learn More

Beef Skewers with Garlicky White Bean Dip

Beef Skewers with Garlicky White Bean Dip

Smoked paprika gives beef Top Sirloin Steaks and homemade bean dip big flavor in very few calories.

Learn More

Turkish Beef Burger

Turkish Beef Burger

Conceived by former food blogger Renee Dobbs, this burger uses flavorful spices and couscous in its patty and is topped with a Greek yogurt and cucumber sauce. This burger brings Mediterranean flavors to life

Learn More

Simple Ways to Build a Mediterranean-Style Plate

With grilling season kicking off, this is a great time to put Mediterranean-style meals into practice. Keep it simple:

  • Grill a lean cut like sirloin, tenderloin, or top round
  • Pair with seasonal vegetables like zucchini, tomatoes, or peppers
  • Include a whole grain or hearty salad
  • Use herbs, citrus, and olive oil for flavor instead of excess salt

Smoked Steak Skewers with Tomatoes, Onions and Olives

Looking For More Ideas?

Download the Handout “Lean Beef in a Mediterranean Diet: A Flavorful Path to Heart Health”

Grilled Steak and Watermelon Salad

Try it at Home: Mediterranean-Inspired Grilling Ideas

Explore our Grilling Favorites recipe collections for easy, flavorful options.

Learn More

Santa Maria Tri-Tip Pistachio Pesto

Quick Meal Idea

Grill a lean sirloin steak, slice thin, and serve over a bowl of quinoa, cherry tomatoes, cucumbers and spinach. Drizzle with olive oil and lemon juice, and then garnish with fresh herbs like parsley or thyme.

Get the full recipe!

You Don't Have to Give Up Foods You Enjoy to Eat Well For Your Heart

The Mediterranean diet is flexible and realistic. It is built around balance, variety, and enjoying meals with others. Beef can be part of that when eaten in appropriate portions alongside other wholesome foods. Fire up the grill and enjoy meals that are both flavorful and balanced this season!

Sources

  1. Lichtenstein AH, Khera A, Anderson CAM, et al; on behalf of the American Heart Association. 2026 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation. Published online March 31, 2026. Doi:10.1161/CIR.0000000000001435
  2. Fleming JA, Kris-Etherton PM, Petersen KS, Baer DJ. Effect of varying quantities of lean beef as part of a Mediterranean-style dietary pattern on lipids and lipoproteins: a randomized crossover controlled feeding trial. Am J Clin Nutr. 2021;113(5):1126-1136. Dio:10.1093/ajcn/nqaa375
  3. O’Connor LE, Paddon-Jones D, Wright AJ, Campbell WW. A Mediterranean-style eating pattern with lean, unprocessed red meat has cardiometabolic benefits for adults who are overweight or obese in a randomized, crossover, controlled feeding trail. Am J Clin Nutr. 2018;108(1):33-40. Doi:10.1093/ajcn/nqy075
  4. Sanders LM, Palacios OM, Wilcos ML, Maki KC. Beef consumption and cardiovascular disease risk factors: a systemic review and meta-anlysis of randomized controlled trials. Curr Dev Nutr. 2024;8(12):104500. Doi:10.1016/j.cdnut.2024.104500
  5. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Beef, cooked, lean (3 oz serving). Accessed April 29, 2026. https://fdc.nal.usda.gov