A Complete Mediterranean Diet Food List (+ Printable PDF & 7 Day Plan) (2024)

The Mediterranean diet is one of the healthiest diets to follow. It is mainly a plant-based diet, but allows lots of other types of foods.

It isn’t as restrictive as most and generally offers guidance on what to eat more or less of. There are lots of foods you can eat on the Mediterranean diet, and this article will cover all.

What is the Mediterranean Diet?

The Mediterranean diet is based on the traditional eating habits of countries surrounding the Mediterranean Sea. These include countries and regions like Italy, Greece, Spain, France, Morocco, Malta, Turkey and Israel.

The Mediterranean diet has some basic guidelines, but generally, it focuses on eating lots of healthy unsaturated fats rather than saturated ones (using olive oil as the main cooking oil), high consumption of fruits, vegetables, whole grains and legumes, limited intake of red meat and regular physical activity.

The Mediterranean diet pyramid below gives a rough idea of what sorts of foods you should eat more or less of:

Mediterranean Diet Food List

This list will contain all the food groups eaten within the Mediterranean diet and the specific foods included within them.

Mediterranean Diet Vegetables

How often: everyday All vegetables are encouraged to be eaten regularly on the Mediterranean diet. Vegetables don’t contain lots of calories and are high in vitamins and minerals.

In particular, cruciferous vegetables (broccoli, cauliflower etc) and leafy greens (spinach, kale) are very healthy choices. Vegetables are eaten liberally on the diet, and since they don’t need many calories, try and get as many as you can into your meals.

Examples include:

1. artichokes
2. arugula
3. asparagus
4. beets
5. bell pepper
6. broccoli
7. Brussel sprouts
8. butternut squash
9. cabbage
10. carrots
11. caulflower
12. celery
13. collard greens
14. cucumbers
15. eggplant (aubergine)
16. fennel
17. garlic
18. kale
19. leeks
20. lemons
21. lettuce
22. mushrooms
23. onions (all colors)
24. potatoes
25. pumpkin
26. radishes
27. scallions
28. shallots
29. spinach
30. sultanas
31. sweet potatoes
32. swiss chard
33. turnips
34. zucchini (courgette)

Mediterranean Diet Fruits

How often: everyday Fresh fruit is another key component of the Mediterranean diet. Although they are generally higher in sugar than vegetables, these sugars are natural.

They are loaded with other nutrients like fiber that actually help weight loss. Eat them as snacks, throw them in a smoothie or add them in creative ways to your favorite dishes.

Examples include:

1. apples
2. apricots
3. avocados
4. bananas
5. blackberries
6. blueberries
7. cherries
8. clementines
9. cranberries
10. dates
11. figs
12. grapefruits
13. grapes
14. kiwi fruit
15. lemons
16. limes
17. mangoes
18. melons
19. nectarines
20. olives
21. oranges
22. passion fruits
23. peaches
24. pears
25. pineapples
26. plums
27. pomegranates
28. raspberries
29. raisins
30. strawberries
31. tangerines
32. tomatoes
33. watermelons

Mediterranean Diet Beans and Legumes

How often: everyday Beans and legumes are excellent plant-based sources of protein. They tend to be high in magnesium, potassium and fiber.

You can base a dinner around a legume and have meat-free days. They work especially well in soups and salads or ground up and used in patties or dipping sauces like hummus.

1. bean sprouts
2. black beans
3. broad beans
4. butter bean
5. chickpeas
6. green beans
7. kidney beans
8. lentils
9. navy beans
10. peanuts
11. peas
12. pinto beans
13. runner beans
14. split peas
15. soy beans

Mediterranean Diet Whole Grains

How often: every day

Whole grains are another staple of the Mediterranean diet.

Although many diets vilify grains because they are higher in carbs, studies find that eating them have a variety of health benefits, including a lower risk of diabetes, heart disease, and high blood pressure.

They are high in many nutrients and minerals, particularly B vitamins. Try to eat whole grains rather than refined grains (such as white bread, white tortillas etc), as refined grains strip all the goodness out of them.

Examples include:

1. barley
2. buckwheat
3. bulgur
4. farro
5. millet
6. oats
7. polenta
8. whole grain rice
9. whole grain bread
10. couscous
11. whole grain pasta

Mediterranean Diet Nuts and Seeds

How often: every day

1. almonds
2. Brazil nuts
3. cashews
4. chia seeds
5. cranberry seeds
6. flaxseeds
7. hazelnuts
8. hemp seeds
9. macadamia nuts
10. peanuts
11. pecans
12. pine nuts
13. pistachios
14. pomegranate seeds
15. pumpkin seeds
16. sunflower seeds
17. walnuts

Mediterranean Diet Herbs and Spices

How often: every day

Herbs and spices are used liberally in cuisines around the Mediterranean.

They differ from region to region – for example, Italian cuisines often make use of spices like basil, sage and thyme, whereas Middle Eastern cuisines will use more spices like sumac and nutmeg.

Different combinations bring out different flavors, so get experimenting. They are also a great way to reduce your dependency on simply adding salt to any meal.

Examples include:

1. basil
2. bay leaf
3. black pepper
4. cilantro (coriander)
5. cinnamon
6. cloves
7. cumin
8. dill
9. fennel
10. garlic
11. marjoram
12. mint
13. nutmeg
14. oregano
15. parsley
16. paprika
17. rosemary
18. saffron
19. sage
20. savory
21. sumac
22. tarragon
23. thyme
24. turmeric

Mediterranean Diet Olive Oil

How often: every day

Olive oil is the main cooking oil on the Mediterranean diet. It is rich in monounsaturated fats and has been linked with a reduced risk of heart attack and stroke.

Extra virgin olive oil is the gold standard as it is the least refined olive oil and retains the most health benefits.

1. extra virgin olive oil

Mediterranean Diet Dairy

How often: allowed most days, in limited amounts

The Mediterranean diet does allow some dairy every day, but less than other food groups like fruits, vegetables, legumes and whole grains.

Dairy is a good non-meat source of protein and contains lots of vitamins and minerals like calcium.

However, dairt can be high in saturated fat, so look for alternatives lower in saturated fat (and low sugar).

Examples include:

1. almond milk
2. brie
3. coconut milk
4. cow’s milk
5. chevre /goat cheese
6. feta
7. halloumi
8. manchego
9. oat milk
10. Parmigiano-Reggiano
11. pecorino
12. ricotta
13. soy milk
14. yogurt (including Greek yogurt).

Mediterranean Diet Fish

How often: at least 1-2 times per week

Fish is a superb, lean source of protein. Oily or fatty fish (labeled as FF below) are some of the healthiest choices as they contain lots of omega-3 fatty acids.

These fats have been linked to numerous health benefits, including brain and heart health. Remember that fish contains trace amounts of mercury.

This isn’t usually a health hazard, but too much build can affect an unbornbaby or young child’s developing nervous system.

Examples of fish (including fatty fish) include:

1. anchovies (FF)
2. bass
3. clams
4. cod
5. crab
6. haddock
7. halibut
8. herring (FF)
9. mackerel (FF)
10. mussels
11. octopus
12. oyster
13. pike
14. pollock
15. sardines (FF)
16. salmon (FF)
17. shrimp
18. swordfish
19. tilapia
20. trout (FF)
21. tuna (FF)

Mediterranean Diet Meat

How often: few times a week

Meat is eaten a few times a week on the Mediterranean diet. The Mediterranean diet is predominantly plant-based, but meat is eaten now and again.

The best choices are leaner ones like poultry and fish. Red meat is eaten occasionally but in smaller amounts. This is because they are higher in saturated fat.

Examples include:

1. chicken
2. duck
3. fish
4. turkey
5. lamb (limit)
6. beef (limit)
7. pork (limit)

Mediterranean Diet Pantry Items

These are some of the common items you’ll find used in the Mediterranean diet that aren’t listed above. They are often used to improve the flavor of a dish.

Examples include:

1. balsamic vinegar
2. canned tomatoes (low sugar)
3. capers
4. honey (limited)
5. red wine vinegar
6. tomato paste
7. white wine vinegar

Mediterranean Diet Drinks

Water is the best drink on the Mediterranean diet as it doesn’t contain any calories or other substances. Tea and coffee are allowed though.

Although the Mediterranean diet does typically allow red wine, all alcohol can cause lots of problems. If you’re not drinking any at the moment, there is no need to add it into the diet.

1. coffee
2. fruit juices (limit)
3. milk
4. red wine (limit)
5. tea
6. water

Printable Mediterranean Diet Food List PDF

You can find a one-sheet list of the foods below, or download the PDF here.

Mediterranean Diet Meal Plan

Mediterranean Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

Snacks are recommended between meal times. Some good snacks include:

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

• Calories – 236
• Protein – 14g
• Carbs – 32g
• Fat – 7g

Prep time: 5 minutes Ingredients (for 2 people)

• 225g /⅞ cup Greek yogurt
• 2 bananas, sliced into chunks
• 15g / 2 tbsp walnuts, toasted and chopped

Instructions

1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

• Calories – 302
• Protein – 20g
• Carbs – 54g
• Fat – 0g

Prep time: 5 minutes Ingredients (for 2 people)

• 600g / 3 cups cannellini beans
• 70g / ⅜ cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tbsp red wine vinegar
• small bunch basil, torn

Instructions

1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

• Calories – 577
• Protein – 27g
• Carbs – 46g
• Fat – 27g

Prep time + cook time: 30 minutes Ingredients (for 2 people)

• 1 tbsp extra virgin olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely chopped
• 250g / 9 oz lean beef mince
• 200g can / 1 cup chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp ground cinnamon
• 200g can / 1 cup chickpeas
• 100g pack / ⅔ cup feta cheese, crumbled
• Mint (fresh preferable)
• Brown bread, to serve

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
3. Sprinkle the feta and mint over the mince. Serve with toasted bread.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time:5 minutes Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g / ⅝ cups tomatoes, chopped
• ½ watermelon, cut into chunks
• 50g / ⅔ cup feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

• Calories – 310
• Protein – 11g
• Carbs – 39g
• Fat – 11g

Prep time + cook time:10 minutes Ingredients (for 2 people)

• 100g / ½ cups cherry tomatoes
• 1 cucumber
• 6 Kalamata olives
• 2 large wholemeal tortilla wraps
• 50g / ¼ cups feta cheese
• 2 tbsp hummus

Instructions

1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
2. Heat the tortillas.
3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time:25 minutes Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can / 4 cups cherry tomatoes
• 4 eggs
• brown bread, to serve

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

• Calories – 235
• Protein – 13g
• Carbs – 38g
• Fat – 4g

Prep time + cook time:10 minutes Ingredients (for 2 people)

• 60g porridge oats
• 160g Greek yogurt
• 175g blueberries
• 1 tsp honey

Instructions

1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time:5 minutes Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g / 1 ½ cups rocket / arugula
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

• Calories – 479
• Protein – 43g
• Carbs – 27g
• Fat – 21g

Prep time + cook time:30 minutes Ingredients (for 2 people)

• 200g / 1 ⅓ cups baby new potatoes
• 1 sweetcorn cob
• 2 skinless salmon fillets
• 60g / ⅓ cups tomatoes
• 1 tbsp red wine vinegar
• 1 tbsp extra-virgin olive oil
• Bunch of spring onions/scallions, finely chopped
• 1 tbsp capers, finely chopped
• handful basil leaves

Instructions

1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time:10 minutes Ingredients (for 2 people)

• 145g / ⅘ cups jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can / 1 cup cannellini beans, drained and rinsed
• 150g / ¾ cups tomatoes, quartered
• handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g / ⅔ cups feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

• Calories – 238
• Protein – 11g
• Carbs – 34g
• Fat – 7g

Prep time + cook time:25 minutes Ingredients (for 2 people)

• 1 tsp cumin seeds
• pinch chilli flakes
• 1 tbsp olive oil
• 300g /2 cups carrots, washed and coarsely grated
• 70g / ⅓ cup split red lentils
• 500ml / 2 ¼ cups hot vegetable stock
• 60ml / ¼ cup milk
• Greek yogurt, to serve

Instructions

1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time:10 minutes Ingredients (for 2 people)

• 400g / 2 cups tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

• Calories – 473
• Protein – 36g
• Carbs – 57g
• Fat – 25g

Prep time + cook time:20 minutes Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• ½ red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• 2 chicken breasts
• 1 tbsp extra-virgin olive oil
• 150g / ¾ cup tomatoes, roughly chopped
• handful pitted black kalamata olives
• ½ red onion, finely sliced
• 50g / ½ cup feta cheese, crumbled
• small bunch mint leaves, chopped
• juice and zest ½ lemon

Instructions

1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

• Calories – 473
• Protein – 11g
• Carbs – 56g
• Fat – 25g

Prep time + cook time:30 minutes Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• 3 tbsp olive oil
• 1 garlic clove, finely chopped
• 2 carrots, cut into thin sticks
• 150g / 1 ⅔ leek, sliced
• 1 broccoli head, cut into small florets
• 50g / ¼ cup tomatoes
• 100ml / ¼ cup vegetable stock
• 1 tsp tomato purée
• juice ½ lemon

Instructions

1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

• Calories – 314
• Protein – 19g
• Carbs – 33g
• Fat – 16g

Prep time + cook time:40 minutes Ingredients (for 2 people)

• 1 pepper, deseeded & quartered
• 1 aubergine, sliced lengthways
• 2 courgettes, sliced lengthways
• 2 tbsp olive oil
• For the mash
• 400g / 2 cups haricot beans, rinsed
• 1 garlic clove, crushed
• 100ml / ½ cup vegetable stock
• 1 tbsp chopped coriander

Instructions

1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

• Calories – 408
• Protein – 15g
• Carbs – 63g
• Fat – 11g

Prep time + cook time:25 minutes Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ medium onion, chopped
• 1 celery sticks, chopped
• 1 tsp ground cumin
• 300ml / 1 ¼ cups hot vegetable stock
• 200g can / 1 cup chopped tomatoes
• 200g can / 1 cup chickpeas, rinsed and drained
• 50g / ¼ cup frozen broad beans
• zest and juice ½ lemon
• coriander & bread to serve

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

• Calories – 548
• Protein – 23g
• Carbs – 58g
• Fat – 20g

Prep time + cook time:40 minutes Ingredients (for 2 people)

• 8 raw baby beetroots, or 4 medium, scrubbed
• ½ tbsp sumac
• ½ tbsp ground cumin
• 400g can /2 cups chickpeas, drained and rinsed
• 2 tbsp olive oil
• ½ tsp lemon zest
• ½ tsp lemon juice
• 200g / ½ cup Greek yogurt
• 1 tbsp harissa paste
• 1 tsp crushed red chilli flakes
• mint leaves, chopped, to serve

Instructions

1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

Mediterranean Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

Life after the meal plan

Find more recipes on our site Your journey doesn’t end after 7 days of Mediterranean-style recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last. We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page. Start a 28 Day Mediterranean Diet Plan for Weight Loss We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format. Click here to grab your copy of the 28 day Mediterranean diet plan! Disclosure We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.