I tried a science-backed eating plan tied to a better mood and longer life — and never felt like I was dieting

• I tried the Mediterranean diet, a whole-foods meal plan based on vegetables, fish, and healthy fats like those from olive oil and avocados.
• The plan has been linked to benefits like a lower risk of disease, a healthier mind, and reduced symptoms of depression.
• I learned a lot while trying the regimen, and I'd like to stick with it for a long time. 

You could say I've been around the diet block. I've been vegan, restricted my eating to an eight-hour window as part of an intermittent fast, and given the ketogenic diet a try — all in an attempt to give myself more energy, feel healthier, and power through the activities I enjoy, like yoga, hiking, and rock climbing.

The one regimen I've never tried, however, is the one I write about most: the Mediterranean diet.

The plan's cornerstones are vegetables, fish, olive oil, beans, nuts, and whole grains. Items like processed foods, red meat, poultry, and dairy get slashed. 

Studies suggest that people who eat this way have a reduced risk of diseases like heart disease, diabetes, and some types of cancer, so it's no surprise that dietitians and clinicians say the approach is a great way to fuel the body.

Leafy greens provide key vitamins and minerals needed for healthy skin, hair, and nails, while whole grains support good digestion, and fish and nuts provide protein to maintain muscle and keep energy levels steady. The Mediterranean diet is also rich in several ingredients that may be critical to a healthy mind, and one recent study found that people with depression who were put on the diet saw a significant reduction in symptoms.

Two types of healthy fat — monounsaturated and omega-3 fatty acids — are staples of the plan, as well as several antioxidants found in berries and dark chocolate. Previous studies have found a link between both of these ingredients and a lower risk of dementia and higher cognitive performance.

Research has also suggested that two other Mediterranean ingredients — leafy greens and berries — could help protect against a phenomenon called neuro degeneration, which often characterizes diseases including Alzheimer's and Parkinson's.

I'm a sample size of just one person, so it's worth taking my experience of the diet with a grain of salt. That said, I learned a ton on the plan. Here's a glimpse.

DON'T MISS: There's even more evidence that one type of diet is the best for your body and brain — and it could save you money, too

SEE ALSO: The best ways to lose weight and keep it off, according to science

I initially thought that adopting the Mediterranean diet wouldn't involve dramatic changes to my existing habits. I love crunchy veggies like broccoli and put avocados on everything. But I also eat a lot of ready-made items full of ingredients that the plan shuns, like white rice.

One of my favorite go-to meals at the end of a busy day is a Trader Joe's chicken tikka masala frozen dinner. With a big helping of white rice and chicken as the main ingredients, however, it's not very Mediterranean-diet-friendly.

So I hit Trader Joe's for basics: olive oil, frozen and fresh produce (depending on what was on sale), several kinds of frozen fish (half the price of fresh), canned beans, lemons, Greek yogurt, whole-grain bread, brown rice, and roasted nuts.

Research suggests I'm not the only one who's found the Mediterranean diet easy on the wallet. People put on the plan as part of a recent study saved roughly $26 per week — or $1,344 per year — compared to those who stuck to a traditional diet.