Mediterranean Diet 30-Day Meal Plan
The Mediterranean diet is widely praised for its health benefits, from reducing heart disease risk to aiding weight loss. This heart-healthy eating pattern focuses on plant-based foods like fruits, vegetables, whole grains, beans, nuts and olive oil. To make following this tasty diet easier, here is a 30-day Mediterranean meal plan filled with nutritionist-approved recipes for breakfast, lunch, dinner and snacks.
Overview of the Mediterranean Diet
The traditional Mediterranean diet emphasizes:
- Abundant plant foods - fruits, vegetables, whole grains, legumes, nuts and seeds
- Fresh herbs and spices - garlic, basil, mint, rosemary, oregano
- Healthy fats - olive oil as the primary fat, along with olives, avocados and fatty fish
- Seafood and poultry - moderate portions a few times a week
- Dairy - low-fat yogurt, small amounts of cheese
- Eggs - up to 3 whole eggs per week
- Red meat - small portions a few times a month
- Wine - optional moderate intake with meals
This balanced regimen provides satiating nutrition to fuel your day. Its flexible and realistic to maintain lifelong.
Benefits of Following the Mediterranean Diet
Research shows that traditional Mediterranean eating patterns provide:
- Improved cardiovascular health - lower blood pressure and cholesterol levels
- Reduced risk of heart disease, strokes and diabetes
- Better cognitive function and brain health
- Higher quality of life scores
- Potential increased longevity
- Aid in achieving and maintaining a healthy weight
This diet is delicious, nutritious and backed by decades of positive scientific evidence.
30-Day Mediterranean Meal Plan
Here is a day-by-day Mediterranean diet meal plan filled with balanced recipes to take the guesswork out of eating well:
Week 1
Monday
Breakfast: Greek Yogurt Bowl with Berries and Almonds
Lunch: Mediterranean Chickpea Salad Sandwich
Dinner: Sheet Pan Herb Chicken and Vegetables
Snack: Carrots and hummus
Tuesday
Breakfast: Veggie Omelet with Feta and Dill
Lunch: Farro and Kale Salad
Dinner: Grilled Salmon with Mediterranean Quinoa Pilaf
Snack: Grapes and walnuts
Wednesday
Breakfast: Overnight Oats with Blueberries and Almond Milk
Lunch: Mediterranean Tuna Salad
Dinner: Pork Tenderloin with Roasted Vegetables
Snack: Plain Greek yogurt with mixed berries
Thursday
Breakfast: Avocado Toast with Tomatoes
Lunch: Mediterranean Baked Sweet Potato
Dinner: Black Bean and Veggie Fajitas
Snack: Olives and olive oil crackers
Friday
Breakfast: Scrambled eggs with smoked salmon and spinach
Lunch: Mediterranean Couscous Bowls
Dinner: Grilled chicken skewers with tzatziki sauce
Snack: Roasted chickpeas
Saturday
Breakfast: Banana Oat Pancakes
Lunch: Grilled vegetable and mozzarella sandwiches
Dinner: Baked Cod with Tomatoes and Olives
Snack: Hummus and celery sticks
Sunday
Breakfast: Veggie Frittata with Goat Cheese
Lunch: Mediterranean Lentil Soup
Dinner: Chicken Souvlaki Bowls
Snack: Sliced apple with peanut butter
Week 2
Monday
Breakfast: Whole grain toast with mashed avocado and smoked salmon
Lunch: Spring pea and dill Greek yogurt dip with vegetables
Dinner: Pasta with Shrimp in Tomato Cream Sauce
Snack: Grapes and Manchego cheese
Tuesday
Breakfast: Breakfast Mediterranean Salad
Lunch: Whole wheat pita sandwiches with hummus and grilled veggies
Dinner: Mediterranean Grilled Chicken
Snack: Mixed olives
Wednesday
Breakfast: Spinach, tomato, and feta omelet
Lunch: Lemon and herb baked tilapia with quinoa
Dinner: Ratatouille Parmesan
Snack: Artichoke hearts
Thursday
Breakfast: Mediterranean yogurt bowl
Lunch: Tuna and white bean lettuce wraps
Dinner: One pan Mediterranean chicken and rice
Snack: Walnuts and dried apricots
Friday
Breakfast: Poached eggs over greens with toasted pita
Lunch: Greek salad pita wraps
Dinner: Grilled lamb kebabs with tzatziki
Snack: Roasted chickpeas
Saturday
Breakfast: Whole grain cereal with milk, banana, and hazelnuts
Lunch: Mediterranean quinoa and kale salad
Dinner: Grilled shrimp kebabs
Snack: Plain Greek yogurt with berries and honey
Sunday
Breakfast: Vegetable frittata with feta and dill
Lunch: Mediterranean chickpea soup
Dinner: Greek-style baked cod
Snack: Hard boiled egg and olives
Week 3
Monday
Breakfast: Avocado toast with feta and olive oil
Lunch: Mediterranean brown rice bowls with spinach
Dinner: Grilled salmon with creamy dill sauce
Snack: Roasted red pepper hummus with carrots
Tuesday
Breakfast: Greek yogurt parfait with granola and berries
Lunch: Grilled chicken pita with tzatziki sauce
Dinner: Harissa baked cod with jeweled couscous
Snack: Mixed nuts and dried fruit
Wednesday
Breakfast: Mediterranean omelet with feta, tomatoes, spinach
Lunch: Greek salad with chickpeas
Dinner: Chicken and vegetable kebabs
Snack: Whole wheat pita with hummus
Thursday
Breakfast: Overnight oats with almond milk, cinnamon, apples
Lunch: Falafel salad pitas
Dinner: Grilled lamb chops with mint chimichurri
Snack: Dark chocolate-dipped strawberries
Friday
Breakfast: Poached egg with smoked salmon and tomato
Lunch: Mediterranean tuna salad over greens
Dinner: Mediterranean baked cod with roasted vegetables
Snack: Roasted cauliflower with tahini
Saturday
Breakfast: Vegetable frittata with white beans and feta
Lunch: Greek turkey burger with tzatziki
Dinner: Grilled shrimp with orzo and feta
Snack: Sliced cucumbers and olives
Sunday
Breakfast: Avocado, tomato, spinach scramble
Lunch: Mediterranean chickpea and kale soup
Dinner: Rosemary lemon chicken thighs with potatoes
Snack: Grapes with Manchego cheese
Week 4
Monday
Breakfast: Mediterranean yogurt bowl
Lunch: Open-faced hummus and veggie sandwiches
Dinner: Baked Ziti with Eggplant and Ricotta
Snack: Apple slices with almond butter
Tuesday
Breakfast: Greek omelet with spinach and feta
Lunch: Mediterranean tuna salad over greens
Dinner: Spiced Moroccan Chicken Tagine
Snack: Roasted chickpeas
Wednesday
Breakfast: Whole grain cereal with milk and berries
Lunch: Mediterranean Couscous Salad
Dinner: Pan-Seared Scallops with Quinoa Pilaf
Snack: Hard boiled egg and raw veggie sticks
Thursday
Breakfast: Avocado toast with smoked salmon and everything bagel seasoning
Lunch: Artichoke and Olive Chicken Salad
Dinner: Pasta with Roasted Eggplant and Tomato Sauce
Snack: Roasted red pepper hummus and pita chips
Friday
Breakfast: Mediterranean yogurt parfait
Lunch: Mediterranean grain bowl with chickpeas
Dinner: Grilled Mahi Mahi Tacos with Pineapple Salsa
Snack: Leftover chicken and veggies
Saturday
Breakfast: Smoked salmon and scrambled eggs
Lunch: Greek salad
Dinner: Lamb meatballs with tzatziki
Snack: Fresh berries
Sunday
Breakfast: Veggie omelet with goat cheese
Lunch: Mediterranean Lentil Soup
Dinner: Grilled shrimp and zucchini boats
Snack: Walnuts and dark chocolate
Healthy Mediterranean Diet Tips
Follow these tips for success on the Mediterranean diet:
- Make veggies half your plate at meals.
- Always have healthy fats like olive oil and avocados on hand.
- Flavor food with fresh herbs and spices instead of salt.
- Slow down and savor meals. Don't eat in front of screens.
- Drink plenty of water and enjoy moderate wine with dinner if desired.
- Treat red meat as an occasional treat, not a staple protein.
- Aim for variety to get a range of nutrients.
- Allow yourself a small portion of dark chocolate for dessert.
- Stay active to aid healthy weight maintenance.
With this balanced and flexible approach, you can stick to the Mediterranean lifestyle for good!
FAQs
What are the health benefits of the Mediterranean diet?
The Mediterranean diet is linked to lower risk of heart disease, diabetes, cognitive decline, and some cancers. It may also aid weight loss and longevity.
What foods are part of the Mediterranean diet?
The Mediterranean diet includes plenty of fruits, vegetables, whole grains, beans, nuts, seeds, olive oil, herbs, spices, seafood, eggs, yogurt, cheese and poultry.
How much olive oil should you eat per day on the Mediterranean diet?
Aim for 3-4 tablespoons of olive oil per day. Use it for cooking, drizzling on dishes, and making salad dressings.
Can you lose weight on the Mediterranean diet?
Yes, the Mediterranean diet can aid healthy weight loss because it is high in satiating fiber and healthy fats. Portion control is key.
Is red wine part of the Mediterranean diet?
While optional, moderate red wine intake (1 glass per day for women, 1-2 for men) is considered part of the traditional Mediterranean diet.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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