The New Nordic Diet Meal Plan

The Nordic Diet Meal Plan

Similar to the Mediterranean diet, the Nordic diet is a way of eating that focuses on locally sourced foods in the Nordic countries — Norway, Denmark, Sweden, Finland, and Iceland.

The diet is rich in fruits, berries, vegetables, legumes, potatoes, whole grains, nuts, seeds, rye breads, fish, seafood, low-fat dairy, herbs, spices, and rapeseed (canola) oil.

It was designed to be both socioeconomically and environmentally friendly, containing minimal meat, and more whole grains, nuts, and locally grown produce in season. Reducing the content of meat and excluding long-distance imports seem to be of substantial advantage.

Along with the socioeconomic and environmental benefits of the diet, the Nordic Diet may provide many health benefits above that of the average American diet.

Those that enjoy eating plant-based foods including berries, rye bread, and canola oil, should go ahead and give this diet a try.

The Nordic Diet

Foods to Eat


  • Spinach
  • Kale
  • Cauliflower
  • Broccoli
  • Asparagus
  • Peppers
  • Beets
  • Collard Greens
  • Tomatoes
  • Watercress
  • Ginger


  • Passion Fruit
  • Strawberries
  • Star Fruit
  • Tangerines
  • Cantaloupe
  • Blueberries
  • Blackberries
  • Apples
  • Oranges
  • Lemon/Lime Juice


  • Skinless Chicken
  • Lean Ground Chicken
  • Turkey
  • Fish
  • Eggs
  • Shakeology
  • 1% Greek Yogurt

Nuts & Seeds

  • Pumpkin Seeds
  • Sesame Seeds
  • Ground Flax
  • Olives
  • Sunflower Seeds

Fats & Others

  • EVOO
  • EV Coconut Oil
  • Walnut Oil
  • Flaxseed oil
  • Nut Butter
  • Seed Butter
  • Pumpkin-Seed Oil

Choose from a variety of nutrient-dense foods on the Nordic Diet.

Foods to Avoid


  • Maple Syrup
  • Honey
  • Agave Nectar
  • Splenda
  • Equal
  • NutraSweet
  • Xylitol
  • Stevia

Processed Foods

  • Deli Meats
  • Candy
  • Bread
  • Alcohol
  • Refined Carbs
  • Fried Foods

The aim of the Nordic Diet is to reduce intake of processed, less nutrient-dense foods.

10 Fundamental Principles of The Nordic Diet

  1. More fruit and vegetables every day (including berries, cabbages, root vegetables, legumes, potatoes and herbs).
  2. More whole grain, especially oats, rye and barley
  3. More food from the sea and lakes
  4. Higher-quality meat, but less of it
  5. More food from wild landscapes
  6. Organic produce whenever possible
  7. Avoiding food additives
  8. More meals based on seasonal produce
  9. More home-cooked food
  10. Less waste
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Nordic Diet Week
Nordic Diet Table of Contents
Nordic Diet Week Macronutrients
Nordic Diet Week Summary
Nordic Diet Shopping List

Health Benefits

Potential health benefits of the Nordic diet include improvements in metabolic health and lowered risk of chronic disease. Several studies have shown improvements in health markers such as blood pressure.

Will it Lead to Weight Loss?

The Nordic diet is healthy because it replaces processed foods with whole-foods. Any diet that emphasizes this sort of change may facilitate weight loss as a result.

Like any diet, in order to attain sustainable results, the changes must be maintained over time.


Bottom Line

The New Nordic Diet is a way of eating that focuses on locally sourced foods and is rich in fruits, vegetables, legumes, potatoes, whole grains, nuts, seeds, and seafood.

It was designed to be both socioeconomically and environmentally friendly, and seems to provide many health benefits above that of a typical western diet.

The Diet’s many potential health benefits make it an attractive option for those seeking to improve metabolic health and risk of chronic disease.

For some, the diet may lead to weight loss as emphasizes replacing calorically-dense foods with whole, unprocessed foods.


Kristen Kuminski Registered Dietician

Kristen Kuminski, RD, CDN

Kristen is a consultant Dietitian with experience working with a variety of individuals and populations. Kristen has experience counseling/ coaching clients in eating disorders, pediatrics, weight management, mental health nutrition and other chronic health conditions.

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