30-day meal plan for Mediterranean diet
Listonic team
Updated on Oct 1, 2024
Experience the benefits of heart-healthy eating with the 30-Day Meal Plan for Mediterranean Diet. This plan features delicious meals inspired by the Mediterranean region, promoting balanced nutrition and overall well-being. Enjoy a variety of flavorful dishes that make healthy eating enjoyable and satisfying.
Meal plan grocery list
Dry goods
Brown Rice
Lentils
Chickpeas
Quinoa
Bulgur
Bakery
Whole Grain Bread
Meats
Chicken Breasts
Fish & seafood
Salmon Fillets
Tuna
Dairy & eggs
Greek Yogurt
Feta Cheese
Eggs
Fresh grocery
Tomatoes
Spinach
Garlic
Onions
Bell Peppers
Cucumbers
Oranges
Lemons
Grapes
Zucchini
Eggplant
Artichokes
Avocado
Plant based
Hummus
Almonds
Walnuts
Olives
Basil
Oregano
Spices & sauces
Extra Virgin Olive Oil
Honey
Meal plan overview
Experience the flavors of the Mediterranean with the 30-Day Meal Plan for Mediterranean Diet. This plan features meals rich in fruits, vegetables, whole grains, and healthy fats, inspired by the traditional Mediterranean diet. Enjoy delicious, heart-healthy recipes that support overall well-being.
Each day offers a variety of Mediterranean-inspired dishes that are easy to prepare and full of flavor. This plan helps you embrace a healthy, balanced diet that’s both enjoyable and nutritious.
Foods to eat
Fresh Vegetables: Tomatoes, cucumbers, and leafy greens, which are staples of the Mediterranean diet.
Whole Grains: Brown rice, quinoa, and whole wheat bread for sustained energy.
Healthy Fats: Olive oil, nuts, and seeds that provide essential fatty acids.
Lean Proteins: Fish, chicken, and legumes for a balanced diet.
Fruits: Apples, oranges, and berries for natural sweetness and fiber.
✅Tip
Foods not to eat
Processed Meats: Sausages, hot dogs, and deli meats high in sodium and preservatives.
Refined Grains: White bread, pasta, and pastries that lack nutritional value.
Added Sugars: Candy, sodas, and desserts that can lead to weight gain and other health issues.
Trans Fats: Fried foods, margarine, and certain baked goods that are harmful to heart health.
High-Sodium Foods: Chips, salted nuts, and canned soups that can increase blood pressure.
Main benefits
A 30-day meal plan for Mediterranean diet is renowned for its heart-healthy benefits, thanks to its emphasis on olive oil and omega-3 fatty acids. It also supports brain health, potentially reducing the risk of cognitive decline. This diet is rich in antioxidants, which can help protect against chronic diseases. Furthermore, it promotes a balanced lifestyle, combining delicious, nutrient-dense foods with a relaxed eating approach.
Recommended nutrient breakdown
Protein: 12%
Fat: 35%
Carbs: 50%
Fiber: 2%
Other: 1%
How to budget on this meal plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips
Here are some Mediterranean diet-friendly snacks:
- Hummus with vegetable sticks
- Greek yogurt with honey and walnuts
- Olives and feta cheese
- Whole grain crackers with avocado
- Fresh fruit like apples and oranges
- Nuts and dried fruit
- Sliced cucumber with tzatziki
For the Mediterranean diet, drink options include water infused with lemon or mint, herbal teas, and moderate amounts of red wine. Freshly squeezed fruit juices can be enjoyed in moderation, and green tea provides antioxidants. Avoid sugary beverages, focusing instead on hydrating and nutrient-rich drinks.
Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with honey, walnuts, and grapes
- Lunch:Grilled chicken breast with quinoa, cucumber, and tomato salad
- Dinner:Baked salmon with spinach and artichoke
- Snack:Hummus with bell pepper slices
Day 2
- Breakfast:Whole grain bread with avocado and a poached egg
- Lunch:Lentil soup with onions, garlic, and tomatoes
- Dinner:Tuna and chickpea salad with lemon and olive oil
- Snack:Orange slices and almonds
Day 3
- Breakfast:Greek yogurt with honey, walnuts, and orange slices
- Lunch:Grilled eggplant and zucchini with feta cheese and basil
- Dinner:Brown rice with chicken breast, bell peppers, and olives
- Snack:Cucumber slices with hummus
Day 4
- Breakfast:Whole grain bread with feta cheese, tomatoes, and oregano
- Lunch:Quinoa salad with cucumbers, olives, and lemon dressing
- Dinner:Baked salmon with zucchini and spinach
- Snack:Grapes and almonds
Day 5
- Breakfast:Greek yogurt with honey, almonds, and grapes
- Lunch:Bulgur salad with chickpeas, tomatoes, and cucumbers
- Dinner:Grilled chicken breast with eggplant and artichoke
- Snack:Orange slices and walnuts
Day 6
- Breakfast:Whole grain bread with avocado and a boiled egg
- Lunch:Lentil and spinach salad with lemon dressing
- Dinner:Brown rice with tuna, bell peppers, and olives
- Snack:Cucumber slices with hummus
Day 7
- Breakfast:Greek yogurt with honey, walnuts, and orange slices
- Lunch:Quinoa and chicken salad with cucumbers and tomatoes
- Dinner:Baked salmon with eggplant and zucchini
- Snack:Grapes and almonds
Want to learn more?
⚠️Keep in mind
Other meal plans
7-day Meal Plan For Mediterranean Diet
Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
7-day Meal Plan For Weight Loss
Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!
7-day Meal Plan For Diabetics
Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!
Listonic team
Fact-checked