Your complete guide to healthy eating in Marbella and Costa del Sol - from local markets to meal planning for your fitness goals
Moving to Costa del Sol is a dream come true, but navigating nutrition in a new country can be challenging. As someone who's helped hundreds of expats achieve their fitness goals in Marbella, I've created this comprehensive guide to help you eat healthy, find quality food, and fuel your body properly in Spain.
Spanish eating schedules are very different from Northern Europe or North America. Adjusting your meal timing can significantly impact your energy levels and fitness results.
Time: 8:00 - 10:00 AM
Traditionally light - coffee with toast. For fitness goals, I recommend adding protein and healthy fats.
✓ Better Options:
Time: 2:00 - 4:00 PM
The main meal of the day. Restaurants offer "menú del día" - great value but watch portion sizes.
✓ Smart Choices:
Time: 6:00 - 7:00 PM
Light snack before late dinner. Perfect for pre-workout fuel.
✓ Fitness-Friendly:
Time: 9:00 - 11:00 PM
Late by expat standards! Keep it lighter if eating this late.
✓ Evening Options:
The most popular supermarket chain in Spain. Great prices, decent quality, and found everywhere in Marbella.
✓ Best Buys:
⚠ Watch Out:
Fresh, seasonal produce at unbeatable prices. The most authentic Spanish food experience!
📍 Top Markets in Marbella Area:
Pro Tip: Go early (9-10 AM) for best selection. Bring cash - many vendors don't accept cards!
🌟 El Corte Inglés
Premium department store with excellent food halls. Higher prices but great for hard-to-find international items.
🥩 Carnicería (Butcher Shops)
For serious meat quality. Ask for "carne de ternera" (beef) or "pollo de corral" (free-range chicken).
🐟 Pescadería (Fish Markets)
Fresh catch daily. Marbella's fish is incredible - dorada, lubina, and prawns are must-tries.
You're living in one of the healthiest dietary regions in the world! The Mediterranean diet isn't just healthy - it's delicious and sustainable. Here's how to make it work for your fitness goals.
Yes, red wine is part of the Mediterranean diet - but moderation is key!
My recommendation: 1 glass with dinner 3-4x per week max. If you're cutting body fat, skip alcohol entirely for 4-6 weeks and watch the results accelerate.
~450 calories | 30g protein
~300 calories | 20g protein
~650 calories | 45g protein
~250 calories | 15g protein
~450 calories | 40g protein
Daily Totals
~2,100
Calories
150g
Protein
60g
Healthy Fats
Perfect for active individuals looking to maintain or lose fat while building muscle
Drinking Too Much
Social drinking is big here. Set limits early!
Bread with Everything
Spanish meals include lots of bread - easy to overeat carbs.
Late Heavy Dinners
Eating big meals at 10 PM affects sleep and fat loss.
Fried Everything
Traditional Spanish cuisine loves frying. Choose grilled options.
Drink Lots of Water
Marbella heat = dehydration. Aim for 3L+ daily.
Embrace Seafood
Fresh fish is everywhere and incredibly healthy.
Order Salads First
Fill up on vegetables before the main course.
Use MyFitnessPal
Track for 2 weeks to understand Spanish portion sizes.
Every body is different, and so are your goals. I offer comprehensive nutrition coaching that works with your lifestyle in Marbella - whether you're looking to lose fat, build muscle, or just eat healthier.