14-day meal plan for Mediterranean diet
Listonic team
Updated on Nov 22, 2024
The 14-day meal plan for the Mediterranean diet embraces the heart-healthy principles of Mediterranean eating. It includes a diverse array of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.
This plan is a journey through the flavors of the Mediterranean, focusing on nutritious and delicious foods known for their health benefits. It’s about savoring the variety and richness of one of the world's healthiest diets.
Meal plan grocery list
Dry goods
Brown rice
Quinoa
Oatmeal
Whole grain pasta
Whole grain bread
Whole grain wrap
Whole grain sandwich bread
Whole grain pancakes
Whole grain toast
Cans & jars
Canned tomatoes
Meats
Chicken
Turkey
Chicken breast
Fish & seafood
Cod
Salmon
Shrimp
Sea bass
Dairy & eggs
Greek yogurt
Feta cheese
Cottage cheese
Eggs
Fresh grocery
Apples
Oranges
Berries
Bananas
Pears
Grapes
Peach
Kiwi
Tomatoes
Lemons
Carrots
Bell peppers
Broccoli
Spinach
Avocado
Lettuce
Asparagus
Brussels sprouts
Cabbage
Cucumber
Zucchini
Mushrooms
Plant based
Lentils
Tofu
Chickpeas
Hummus
Almond butter
Almond milk
Chia seeds
Pistachios
Walnuts
Spices & sauces
Olive oil
Cumin
Paprika
Cinnamon
Salt
Pepper
Tzatziki
Shakshuka sauce
Meal plan overview
14-Day Meal Plan for Mediterranean Diet is your passport to exploring the nutritious and flavorful world of Mediterranean cuisine.
Spanning two weeks, this plan introduces a variety of dishes that encapsulate the diet's essence, known for enhancing longevity and wellness. Each day brings new tastes and health benefits, making every meal an adventure in wholesome eating.
Foods to eat
Processed Sugars: Minimize intake of processed sugars to support hormonal balance.
Highly Processed Foods: Choose whole, minimally processed foods for optimal nutrition.
Excessive Caffeine: Limit caffeine intake to manage potential symptoms.
Alcohol: Consume alcohol in moderation to support overall health.
High-Carb Snacks: Opt for low-carb snacks to manage blood sugar levels.
Salty Foods: Choose low-sodium options to support heart health.
High-Fat Dairy: Consume high-fat dairy in moderation to control calorie intake.
Spicy Foods: Minimize spicy foods if they trigger discomfort or hot flashes.
✅Tip
Foods not to eat
Processed Foods: Minimize processed snacks, sugary drinks, and fast food.
Red Meat: Limit red meat consumption and choose lean cuts when included.
Refined Grains: Reduce intake of refined grains like white bread and pasta.
Sweetened Beverages: Choose water, herbal tea, or natural fruit juices instead.
Added Sugars: Avoid foods and drinks with excessive added sugars.
Processed Meats: Limit processed meats like sausages and bacon.
High-Sodium Foods: Choose low-sodium options to support heart health.
Butter and Margarine: Opt for olive oil or healthier fat sources.
Main benefits
The 14-Day Meal Plan for Mediterranean Diet introduces individuals to the Mediterranean diet over a two-week period. This plan emphasizes a variety of fresh fruits, vegetables, whole grains, and healthy fats typical of the Mediterranean region.
By providing diverse and flavorful options, the plan aims to support overall health and well-being through the principles of the Mediterranean diet.
Recommended nutrient breakdown
Protein: 12%
Fat: 47%
Carbs: 39%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Healthy snacks fitting the Mediterranean diet:
- Greek yogurt with honey and walnuts
- Sliced apple with almond butter
- Whole grain pita with hummus
- Mixed nuts and dried fruits
- Fresh vegetable sticks with tzatziki
- Olive tapenade on whole grain crackers
- Cucumber slices topped with feta cheese and herbs
In the Mediterranean Diet, water is the mainstay for hydration. Moderate consumption of red wine is considered beneficial. Fresh fruit juices in moderation provide vitamins. Herbal teas are great for their antioxidant properties. Coffee, enjoyed in moderation, is also part of the diet.
Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with honey and walnuts
- Snack:Apple slices
- Lunch:Quinoa salad with mixed veggies
- Snack:Carrot sticks with hummus
- Dinner:Grilled fish with steamed broccoli
- Calories🔥: 1300Fat💧: 85gCarbs🌾: 100gProtein🥩: 83g
Day 2
- Breakfast:Oatmeal with fresh berries
- Snack:Orange
- Lunch:Lentil soup
- Snack:Greek yogurt with a drizzle of honey
- Dinner:Baked chicken with a mixed greens salad
- Calories🔥: 1280Fat💧: 38gCarbs🌾: 140gProtein🥩: 77g
Day 3
- Breakfast:Whole grain toast with avocado
- Snack:Handful of walnuts
- Lunch:Turkey wrap with lettuce and tomato
- Snack:Sliced bell peppers
- Dinner:Baked salmon with quinoa and asparagus
- Calories🔥: 1330Fat💧: 65gCarbs🌾: 119gProtein🥩: 102g
Day 4
- Breakfast:Scrambled eggs with tomatoes and spinach
- Snack:Pear
- Lunch:Quinoa salad with mixed vegetables
- Snack:Almonds
- Dinner:Grilled tofu with stir-fried vegetables
- Calories🔥: 1300Fat💧: 76gCarbs🌾: 120gProtein🥩: 66g
Day 5
- Breakfast:Greek yogurt with mixed berries and chia seeds
- Snack:Banana
- Lunch:Grilled salmon salad with mixed greens
- Snack:Cottage cheese with pineapple
- Dinner:Turkey chili with beans and vegetables
- Calories🔥: 1350Fat💧: 77gCarbs🌾: 130gProtein🥩: 98g
Day 6
- Breakfast:Omelet with mushrooms and peppers
- Snack:Apple
- Lunch:Whole grain sandwich with lean meat and veggies
- Snack:Mixed nuts
- Dinner:Baked cod with roasted Brussels sprouts and quinoa
- Calories🔥: 1400Fat💧: 84gCarbs🌾: 110gProtein🥩: 100g
Day 7
- Breakfast:Whole grain pancakes with fresh fruit
- Snack:Orange
- Lunch:Vegetable stir-fry with tofu and brown rice
- Snack:Greek yogurt
- Dinner:Grilled chicken with asparagus and sweet potato
- Calories🔥: 1430Fat💧: 73gCarbs🌾: 180gProtein🥩: 98g
Day 8
- Breakfast:Fruit salad with a dollop of Greek yogurt
- Snack:A handful of berries
- Lunch:Lentil and vegetable stew
- Snack:Sliced cucumber with tzatziki
- Dinner:Grilled lamb chops with a side of ratatouille
- Calories🔥: 1330Fat💧: 75gCarbs🌾: 125gProtein🥩: 80g
Day 9
- Breakfast:Oatmeal with a spoonful of almond butter
- Snack:A peach
- Lunch:Grilled fish taco with cabbage slaw
- Snack:A handful of almonds
- Dinner:Roasted chicken breast with Mediterranean quinoa salad
- Calories🔥: 1330Fat💧: 75gCarbs🌾: 116gProtein🥩: 105g
Day 10
- Breakfast:Scrambled eggs with feta cheese and spinach
- Snack:A small bunch of grapes
- Lunch:Chickpea and vegetable curry
- Snack:Bell pepper slices with hummus
- Dinner:Baked trout with a side of roasted Mediterranean vegetables
- Calories🔥: 1340Fat💧: 77gCarbs🌾: 134gProtein🥩: 83g
Day 11
- Breakfast:Smoothie with spinach, banana, and Greek yogurt
- Snack:A small apple
- Lunch:Quinoa bowl with roasted vegetables and feta cheese
- Snack:A handful of olives
- Dinner:Grilled shrimp skewers with a Greek salad
- Calories🔥: 1230Fat💧: 60gCarbs🌾: 135gProtein🥩: 80g
Day 12
- Breakfast:Poached eggs on whole grain toast
- Snack:A kiwi
- Lunch:Spinach and feta stuffed chicken breast
- Snack:Greek yogurt with a drizzle of honey
- Dinner:Vegetable paella
- Calories🔥: 1200Fat💧: 58gCarbs🌾: 125gProtein🥩: 68g
Day 13
- Breakfast:Granola with almond milk and berries
- Snack:Sliced cucumber and cherry tomatoes
- Lunch:Mediterranean lentil salad
- Snack:A handful of pistachios
- Dinner:Baked sea bass with a side of lemon-garlic green beans
- Calories🔥: 1290Fat💧: 67gCarbs🌾: 128gProtein🥩: 92g
Day 14
- Breakfast:Shakshuka (poached eggs in tomato sauce)
- Snack:A handful of berries
- Lunch:Lentil soup
- Snack:Bell pepper slices with hummus
- Dinner:Baked salmon with quinoa and asparagus
- Calories🔥: 1300Fat💧: 64gCarbs🌾: 145gProtein🥩: 90g
Want to learn more?
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