Complete meal plan for Mediterranean diet

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.

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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

Incorporate plenty of fresh herbs and spices like oregano and basil to boost flavor and antioxidant content without extra calories.

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.

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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:

pistachios

arugula

chickpeas

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🔥: 1500
Fat💧: 65g
Carbs🌾: 135g
Protein🥩: 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🔥: 1600
Fat💧: 70g
Carbs🌾: 140g
Protein🥩: 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🔥: 1550
Fat💧: 60g
Carbs🌾: 145g
Protein🥩: 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🔥: 1580
Fat💧: 68g
Carbs🌾: 138g
Protein🥩: 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🔥: 1620
Fat💧: 72g
Carbs🌾: 140g
Protein🥩: 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🔥: 1530
Fat💧: 64g
Carbs🌾: 138g
Protein🥩: 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🔥: 1570
Fat💧: 67g
Carbs🌾: 142g
Protein🥩: 92g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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