Complete meal plan for Mediterranean diet
Listonic team
Updated on Oct 1, 2024
Immerse yourself in the flavors of the Mediterranean with our complete meal plan for a Mediterranean diet. Enjoy heart-healthy recipes rich in fruits, vegetables, and healthy fats. Experience the benefits of this timeless eating style with meals that are both tasty and nutritious.
Meal plan grocery list
Dry goods
Chickpeas
Lentils
Quinoa
Dairy & eggs
Greek yogurt
Feta cheese
Eggs
Meats
Chicken thighs
Lamb
Tuna
Anchovies
Shrimp
Fresh grocery
Tomatoes
Spinach
Cucumbers
Red bell peppers
Zucchini
Eggplant
Garlic
Onions
Potatoes
Oranges
Lemons
Apples
Strawberries
Spices & sauces
Olive oil
Basil
Oregano
Rosemary
Snacks & sweets
Almonds
Walnuts
Bakery
Whole grain bread
Meal plan overview
The complete meal plan for Mediterranean diet is all about embracing whole grains, fresh vegetables, lean proteins, and healthy fats. This plan typically includes meals like Greek salads, grilled fish, and hearty vegetable stews, ensuring you get a variety of nutrients. It's designed to be delicious and heart-healthy, drawing inspiration from the traditional eating habits of Mediterranean countries.
Perfect for those who enjoy flavorful and diverse dishes, this diet promotes long-term health benefits. It's great for anyone looking to improve their diet with nutrient-rich foods that are easy to prepare and enjoy.
Foods to eat
Olive Oil: The primary source of fat, used in cooking and dressings.
Fresh Vegetables: Plenty of leafy greens, tomatoes, cucumbers, and peppers.
Whole Grains: Brown rice, quinoa, and whole-wheat bread for fiber and energy.
Fish and Seafood: Rich in omega-3 fatty acids, including salmon, sardines, and mussels.
Legumes: Beans, lentils, and chickpeas for protein and fiber.
Fresh Fruit: A variety of seasonal fruits for natural sweetness and vitamins.
✅Tip
Foods not to eat
Red Meat: Limited to a few times a month, focusing more on fish and poultry.
Refined Grains: Avoid white bread, pasta, and other refined grain products.
Processed Foods: Steer clear of pre-packaged and heavily processed snacks.
Butter and Cream: Replace with olive oil and other healthier fats.
Sugary Desserts: Opt for fresh fruit or yogurt with honey instead.
Soda and Sugary Drinks: Stick to water, herbal teas, and moderate wine.
Read more about key products
Main benefits
A complete meal plan for a Mediterranean diet emphasizes heart-healthy foods rich in nutrients. It includes plenty of fruits, vegetables, whole grains, and healthy fats from olive oil and nuts. This plan incorporates lean proteins like fish and poultry for balanced nutrition. Additionally, it features diverse, flavorful recipes that highlight the best of Mediterranean cuisine, promoting overall health and longevity.
Recommended nutrient breakdown
Protein: 15%
Fat: 35%
Carbs: 45%
Fiber: 4%
Other: 1%
How to budget on this meal plan
Following a Mediterranean diet on a budget means focusing on plant-based meals with affordable proteins like beans and legumes. Buy whole grains in bulk and choose seasonal produce. Utilize canned fish which is cheaper than fresh. Cooking at home and planning meals can help save money while ensuring you stick to the diet.
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Packed with vitamins, minerals, and antioxidants:
Extra tips
Here are some healthy snack ideas for a complete meal plan for a Mediterranean diet:
- Hummus with whole grain pita bread
- Sliced tomatoes with mozzarella and basil
- Olives and feta cheese
- Greek yogurt with honey and walnuts
- Fresh fruit like figs and grapes
- Roasted chickpeas
- Cucumber slices with tzatziki
On a Mediterranean diet, drink plenty of water, herbal teas, and moderate amounts of coffee. Red wine can be consumed in moderation, typically one glass per day with meals. Freshly squeezed fruit juices and milk (dairy or plant-based) are also acceptable. Avoid sugary beverages and limit high-calorie drinks. Infused water with fruits and herbs adds a refreshing twist.
On a Mediterranean diet, emphasize proteins from fish, poultry, legumes, and dairy. Enhance fiber with a range of fruits, vegetables, whole grains, and legumes. Use healthy fats from olive oil, nuts, and seeds. Include a variety of colorful produce to ensure a rich supply of vitamins, minerals, and antioxidants.
Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with strawberries and walnuts
- Lunch:Quinoa salad with tomatoes, cucumbers, red bell peppers, and feta cheese
- Dinner:Grilled chicken thighs with roasted zucchini and eggplant
- Snack:Hummus with whole grain bread
- Calories🔥: 1500Fat💧: 65gCarbs🌾: 135gProtein🥩: 90g
Day 2
- Breakfast:Whole grain bread with feta cheese and tomatoes
- Lunch:Spinach salad with chickpeas, onions, and lemon dressing
- Dinner:Baked lamb with garlic, potatoes, and rosemary
- Snack:Apple with almond butter
- Calories🔥: 1600Fat💧: 70gCarbs🌾: 140gProtein🥩: 95g
Day 3
- Breakfast:Omelette with spinach, tomatoes, and onions
- Lunch:Lentil soup with carrots, celery, and garlic
- Dinner:Grilled shrimp with quinoa and sautéed zucchini
- Snack:Greek yogurt with honey and walnuts
- Calories🔥: 1550Fat💧: 60gCarbs🌾: 145gProtein🥩: 92g
Day 4
- Breakfast:Greek yogurt with oranges and almonds
- Lunch:Tuna salad with cucumbers, red bell peppers, and olives
- Dinner:Baked chicken thighs with garlic, onions, and potatoes
- Snack:Hummus with cucumber slices
- Calories🔥: 1580Fat💧: 68gCarbs🌾: 138gProtein🥩: 94g
Day 5
- Breakfast:Whole grain toast with avocado and poached egg
- Lunch:Chickpea salad with tomatoes, cucumbers, and feta cheese
- Dinner:Grilled lamb with rosemary, garlic, and spinach
- Snack:Strawberries with Greek yogurt
- Calories🔥: 1620Fat💧: 72gCarbs🌾: 140gProtein🥩: 97g
Day 6
- Breakfast:Smoothie with Greek yogurt, strawberries, and walnuts
- Lunch:Quinoa with roasted red bell peppers, onions, and feta cheese
- Dinner:Baked tuna with lemon, olive oil, and zucchini
- Snack:Apple with almond butter
- Calories🔥: 1530Fat💧: 64gCarbs🌾: 138gProtein🥩: 90g
Day 7
- Breakfast:Greek yogurt with honey, walnuts, and strawberries
- Lunch:Spinach and chickpea salad with lemon dressing
- Dinner:Shrimp stir-fry with garlic, onions, red bell peppers, and quinoa
- Snack:Whole grain bread with hummus
- Calories🔥: 1570Fat💧: 67gCarbs🌾: 142gProtein🥩: 92g
Want to learn more?
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