Intermittent Fasting meal plan for Mediterranean diet

Written byListonic team

Updated on Nov 22, 2024

The Intermittent Fasting meal plan for the Mediterranean diet combines the timing structure of intermittent fasting with the nutrient-rich components of the Mediterranean diet. During eating periods, it includes healthy fats from olive oil and nuts, whole grains, fruits, vegetables, and lean proteins like fish and chicken, following traditional Mediterranean dietary patterns.

Meal plan grocery list

Fresh grocery

Mixed greens

Tomatoes

Cucumbers

Olives

Assorted fruits

Assorted vegetables for steaming

Avocado

Cherry tomatoes

Apple

Broccoli

Sweet potato

Skewer vegetables

Dairy & eggs

Feta cheese

Greek yogurt

Dry goods

Quinoa

Whole grain pasta

Lentils

Whole grain bread

Couscous

Snacks & sweets

Almonds

Berries

Honey

Almond butter

Hummus

Spices & sauces

Olive oil

Tomato sauce

Meats

Salmon fillet

Chicken breast

Tuna

Fish & seafood

Salmon fillet

Tuna

Plant based

Lentils

Hummus

Meal plan overview

Combine the best of both worlds with the Intermittent Fasting meal plan for the Mediterranean diet. This plan integrates the health benefits of intermittent fasting with the nutrient-rich Mediterranean diet.

It's designed to maximize the fasting window's effectiveness while ensuring delicious, balanced meals during eating periods.

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Foods to eat

Whole Grains: Quinoa, whole grain bread, and brown rice for lasting energy.
Protein-Rich Foods: Fish, chicken, legumes, and eggs to keep you full and satisfied.
Healthy Fats: Olive oil, nuts, and avocados to promote satiety.
Fruits and Vegetables: A wide variety for essential vitamins and minerals.
Fiber-Rich Foods: To aid digestion and prevent hunger pangs.
Hydration: Plenty of water, herbal teas, and if desired, black coffee.
Moderate Dairy: Greek yogurt and cheeses for calcium and protein.
Herbs and Spices: For flavor without adding excessive calories.

✅Tip

During your eating window, prioritize nutrient-dense foods like fruits, vegetables, lean proteins, and healthy fats to maximize your nutritional intake.

Foods not to eat

High-Sugar Foods: Avoid sweets and sugary desserts that can cause energy spikes.
Refined Carbohydrates: White bread and pasta, which offer less nutritional value.
Processed Snacks: Chips and crackers that are high in salt and low in nutrients.
Fried Foods: High in unhealthy fats.
High-Fat Meats: Such as fatty cuts of beef and pork.
Alcohol: Can be high in calories and disrupt fasting benefits.
Sugary Beverages: Soda and sweetened drinks.
Heavy Cream Sauces: Opt for tomato-based or vegetable sauces instead.

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Main benefits

The Intermittent Fasting meal plan for the Mediterranean diet combines the healthful components of Mediterranean cuisine with intermittent fasting. This plan includes eating periods filled with fruits, vegetables, whole grains, lean proteins, and healthy fats, particularly olive oil. The fasting periods help regulate calorie intake, while the Mediterranean diet provides nutrient-rich, heart-healthy foods. This combination supports weight management and overall health, making it an effective approach for those looking to enjoy the benefits of both dietary styles.

Recommended nutrient breakdown

Protein: 10%

Fat: 35%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Mixed greens, tomatoes, and cucumbers are staples for an intermittent fasting diet and can be more affordable when bought in bulk or in season. Olives, feta cheese, and olive oil are essential for a Mediterranean flavor and can be more economical when purchased in larger quantities. Almonds, assorted fruits, and salmon fillet are also cost-effective when bought in bulk. Consider making your own hummus and whole grain pasta dishes to save money.

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Extra tips

Choose these nutrient-rich snacks to complement your Mediterranean diet during eating windows:

Whole grain crackers with olive tapenade
Greek yogurt with mixed berries
Almonds and dried figs
Sliced tomatoes with mozzarella and basil
Grilled vegetable skewers
Roasted chickpeas
Fresh orange slices

When practicing intermittent fasting on a Mediterranean diet, hydration is key. Opt for water, herbal teas, and black coffee to maintain hydration without breaking the fast. Fresh vegetable juices can be included during eating windows for added nutrients, and a small glass of red wine can be enjoyed in moderation.

Combining intermittent fasting with the Mediterranean diet can create a powerful approach to enhancing your health through both nutrient-rich food choices and structured eating times. Focus on high-quality proteins from fish and legumes, plenty of fiber from whole grains and a variety of fruits and vegetables, and healthy fats from nuts, seeds, and olive oil. This balance ensures you get the most out of your eating windows and supports heart health, cognitive function, and overall wellness.

Meal plan suggestion

Day 1

Lunch (12:00 PM): Greek salad with mixed greens, tomatoes, cucumbers, olives, feta cheese, and olive oil dressing
Snack (3:00 PM): A handful of almonds and a piece of fruit
Dinner (7:00 PM): Grilled salmon with a side of steamed vegetables and quinoa

Day 2

Lunch (12:00 PM): Whole grain pasta with tomato sauce and a side of roasted vegetables
Snack (3:00 PM): Greek yogurt with honey and berries
Dinner (7:00 PM): Lentil soup with a side of whole grain bread and a mixed greens salad

Day 3

Lunch (12:00 PM): Quinoa and black bean salad with avocado, cherry tomatoes, and lemon-olive oil dressing
Snack (3:00 PM): Sliced apple with a tablespoon of almond butter
Dinner (7:00 PM): Baked chicken breast with a side of steamed broccoli and sweet potato

Day 4

Lunch (12:00 PM): Mediterranean vegetable wrap with hummus
Snack (3:00 PM): A small bowl of mixed olives and cucumber slices
Dinner (7:00 PM): Grilled vegetable kebabs with a side of couscous

Day 5

Lunch (12:00 PM): Tuna salad with mixed greens, olives, and a lemon-olive oil dressing
Snack (3:00 PM): A handful of walnuts and a few dried figs
Dinner (7:00 PM): Eggplant parmigiana with a side of mixed greens

Day 6

Lunch (12:00 PM): Chickpea and roasted vegetable salad with olive oil and balsamic vinegar
Snack (3:00 PM): Fresh fruit salad
Dinner (7:00 PM): Baked trout with a side of asparagus and a small portion of mashed potatoes

Day 7

Lunch (12:00 PM): Whole grain sandwich with turkey, lettuce, and tomato
Snack (3:00 PM): Greek yogurt with a sprinkle of nuts and a drizzle of honey
Dinner (7:00 PM): Stuffed bell peppers with a mixture of quinoa, black beans, and vegetables

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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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