At baseline, participants attended an Educational Group Session (EGS) introducing the principles of the Mediterranean Diet (MD), including recommended foods, foods to limit, cooking methods, and shopping tips. Participants then followed a Mediterranean-style diet for 7 days, replacing typical Western foods with MD alternatives without restricting energy intake. Practical examples and take-home materials with simple food swaps were provided to support adherence.

Participants were instructed to follow their habitual diet (control) and eating practices for 7 days. without restricting energy intake.

At baseline, an Educational Group Session (EGS) introduced participants to the Mediterranean Diet (MD) principles to support adherence. The interactive EGS covered MD typical foods to consume and avoid, cooking methods, and practical shopping guidance. Following the EGS, participants adopted a Mediterranean-style diet for a period of 7 days. Participants were encouraged to follow the MD guidelines (replacing typical western foods with MD foods) without restricting energy intake; examples were provided during the EGS and with take-home resource materials which detailed 'simple swaps' or alternative MD food items to replace western food items.

Change in mood measured using the Bond-Lader Visual Analogue Scale (VAS). The scale ranges from 0 to 100, with higher scores indicating a more positive mood state (better outcome).

Change in wellbeing measured using the Warwick-Edinburgh Mental Wellbeing Scale (WEMWBS). The WEMWBS total score ranges from 14 to 70, with higher scores indicating greater mental wellbeing (better outcome).

Change in body weight, measured in kilograms (kg)

Change in waist circumference, measured in centimetres (cm). Lower waist circumference indicates a better outcome where reduction in central adiposity is a study objective.