14-day meal plan for mediterranean diet
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
Greek yogurt
Walnuts
Cod
Salmon
Chicken
Lentils
Tofu
Eggs
Turkey
Chickpeas
Shrimp
Feta cheese
Chicken breast
Sea bass
Apples
Oranges
Berries
Bananas
Pears
Grapes
Peach
Kiwi
Tomatoes
Lemons
Carrots
Bell peppers
Broccoli
Spinach
Avocado
Lettuce
Tomato
Asparagus
Brussels sprouts
Cabbage
Cucumber
Zucchini
Mushrooms
Canned tomatoes
Quinoa
Oatmeal
Whole grain toast
Whole grain sandwich bread
Brown rice
Whole grain pancakes
Whole grain wrap
Whole grain bread
Almond butter
Whole grain pasta
Hummus
Almonds
Chia seeds
Pistachios
Cottage cheese
Almond milk
Honey
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
- Non-Dairy Proteins: Chicken, turkey, fish, tofu, and plant-based protein sources.
- Healthy Fats: Avocado, olive oil, nuts, and seeds for satiety.
- Non-Dairy Milk: Almond milk, coconut milk, or soy milk as lactose-free alternatives.
- Leafy Greens: Spinach, kale, and collard greens for vitamins and minerals.
- Non-Starchy Vegetables: Zucchini, cauliflower, broccoli, and bell peppers.
- Lactose-Free Yogurt: Choose lactose-free yogurt for probiotic benefits.
- Hard Cheeses: Aged cheeses like cheddar or Swiss with lower lactose content.
- Coconut-Based Products: Coconut oil, coconut cream, and coconut-based products.
✅ Tip
Foods not to eat
- Dairy Products: Avoid traditional milk, cheese, and yogurt containing lactose.
- Butter: Opt for lactose-free or ghee as an alternative to regular butter.
- Ice Cream: Choose dairy-free or lactose-free ice cream options.
- Cream-based Sauces: Substitute cream-based sauces with dairy-free alternatives.
- Cottage Cheese: Limit or avoid cottage cheese due to lactose content.
- Processed Foods with Hidden Dairy: Check labels for hidden sources of lactose.
- Milk Chocolate: Opt for dark chocolate or chocolate with lactose-free options.
- Whipped Cream: Choose non-dairy alternatives or lactose-free versions.
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Main benefits
The Keto Meal Plan for Lactose Intolerance is tailored to accommodate individuals with lactose intolerance through a ketogenic approach. This plan emphasizes dairy-free, low-carb options that align with the principles of a ketogenic diet.
By providing alternatives to high-lactose foods, the plan aims to support individuals in maintaining ketosis while managing lactose intolerance.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
The Mediterranean diet emphasizes plant-based foods, healthy fats, and lean proteins. Here are some suitable options:
- Instead of chicken, consider tofu for a plant-based protein option.
- Swap out quinoa with farro for a different whole grain.
- Use almond butter instead of peanut butter for a creamy spread with healthy fats.
- Opt for canned tomatoes instead of fresh for convenience in cooking.
- Include pistachios in your diet for a nut variety rich in healthy fats and fiber.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Mediterranean Diet
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: 1300 Fat: 85g Carbs: 100g Protein: 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: 1280 Fat: 38g Carbs: 140g Protein: 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: 1330 Fat: 65g Carbs: 119g Protein: 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: 1300 Fat: 76g Carbs: 120g Protein: 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: 1350 Fat: 77g Carbs: 130g Protein: 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: 1400 Fat: 84g Carbs: 110g Protein: 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: 1430 Fat: 73g Carbs: 180g Protein: 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: 1330 Fat: 75g Carbs: 125g Protein: 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: 1330 Fat: 75g Carbs: 116g Protein: 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: 1340 Fat: 77g Carbs: 134g Protein: 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: 1230 Fat: 60g Carbs: 135g Protein: 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: 1200 Fat: 58g Carbs: 125g Protein: 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: 1290 Fat: 67g Carbs: 128g Protein: 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: 1300 Fat: 64g Carbs: 145g Protein: 90g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jan 26, 2024
- Updated on Nov 22, 2024