Italian meal plan for Mediterranean diet
Updated on Nov 22, 2024
The Italian meal plan for the Mediterranean diet combines the delightful flavors of Italian cuisine with the healthful aspects of the Mediterranean diet. It includes plenty of fresh vegetables, fruits, whole grains, olive oil, and moderate amounts of fish and poultry. Classic Italian herbs and spices add flavor, while dishes like grilled seafood, vegetable pasta, and caprese salads exemplify this nutritious and delicious fusion.
Meal plan grocery list
Dry goods
Farro
Oatmeal
Whole wheat pasta
Lentils
Quinoa
Chia seeds
Snacks & sweets
Honey
Walnuts
Sliced almonds
Almonds
Pistachios
Meats
Chicken
Cod fillets
Trout fillets
Dairy & eggs
Ricotta cheese
Parmesan cheese
Yogurt
Fresh mozzarella
Beverages
Almond milk
Spices & sauces
Olive oil
Balsamic vinegar
Rosemary
Fish & seafood
Cod fillets
Trout fillets
Fresh grocery
Tomatoes
Basil
Arugula
Bell peppers
Zucchini
Eggplant
Cucumbers
Red onion
Fresh parsley
Lemon
Fresh berries
Variety of vegetables for minestrone soup
Mediterranean vegetables
Asparagus
Spinach
Bananas
Cantaloupe or honeydew melon
Bakery
Whole grain bread
Plant based
Almond milk
Meal plan overview
Immerse yourself in the flavors of Italy with the Italian meal plan for the Mediterranean diet. This plan combines the heart-healthy aspects of the Mediterranean diet with classic Italian cuisine.
With a focus on olive oil, fresh produce, and whole grains, it’s a delicious way to enjoy the health benefits of Mediterranean eating, Italian style.
Foods to eat
Whole Grains: Whole wheat pasta, farro, and barley as main dishes or sides.
Seafood: Fish like salmon and sardines, and shellfish for omega-3 fatty acids.
Vegetables: Tomatoes, zucchini, eggplants, and leafy greens, either in salads or as side dishes.
Fruits: Olives, grapes, figs, and citrus fruits, either fresh or in desserts.
Nuts and Seeds: Almonds, pine nuts, and sunflower seeds as snacks or salad toppings.
Healthy Fats: Olive oil as the main cooking and dressing oil.
Dairy: Parmesan, mozzarella, and ricotta cheese in moderation.
Herbs and Spices: Basil, oregano, rosemary, and garlic to flavor dishes.
✅Tip
Foods not to eat
Processed Meats: Limit salami, pepperoni, and other cured meats high in sodium and preservatives.
Refined Grains: White pasta and bread which are lower in fiber and nutrients.
High-Sugar Desserts: Tiramisu, panna cotta, and gelato in moderation.
Fried Foods: Fried calamari and other deep-fried items.
High-Fat Dairy: Creamy sauces and full-fat cheeses in excess.
Excessive Alcohol: While red wine is part of the Mediterranean diet, it should be consumed in moderation.
Butter and Cream: Olive oil is preferred over these fats in the Mediterranean diet.
Processed Snacks: Chips, cookies, and other packaged foods.
Read more about key products
Main benefits
The Italian meal plan for the Mediterranean diet embraces the traditional Italian approach to eating, focusing on fresh, whole ingredients. It includes plenty of fruits, vegetables, whole grains, olive oil, and a moderate intake of fish and poultry. This plan is characterized by its use of fresh herbs, garlic, and tomatoes, offering a delicious way to enjoy heart-healthy Mediterranean eating with an Italian flair.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Indulge in these Italian-inspired snacks perfect for the Mediterranean Diet:
- Bruschetta with fresh tomato and basil
- Caponata on whole grain bread
- Prosciutto-wrapped melon slices
- Grilled vegetable skewers with olive oil drizzle
- Mini Caprese salad with cherry tomatoes and mozzarella
- Olive and artichoke tapenade
- Ricotta with honey and almonds
For the Italian Mediterranean diet, savor water for essential hydration, herbal teas for a calming effect, a glass of red wine to support heart health, fresh vegetable juices for nutrients, and a modest amount of espresso for a traditional Italian experience.
Meal plan suggestion
Day 1
- Breakfast: Whole grain bruschetta with chopped tomatoes, basil, and a drizzle of olive oil
- Lunch: Grilled vegetable salad with arugula, bell peppers, zucchini, eggplant, and a balsamic vinaigrette
- Snack: A small bowl of olives
- Dinner: Baked cod with cherry tomatoes, capers, and olives, served with a side of sautéed spinach
Day 2
- Breakfast: Ricotta cheese with honey and walnuts, served on whole grain toast
- Lunch: Farro salad with cucumbers, cherry tomatoes, red onion, fresh parsley, and lemon dressing
- Snack: Fresh fruit salad
- Dinner: Whole wheat pasta with a simple tomato and basil sauce, topped with a sprinkle of Parmesan cheese
Day 3
- Breakfast: Oatmeal with sliced almonds and fresh berries
- Lunch: Minestrone soup with a variety of vegetables and beans, served with a side of whole grain bread
- Snack: A handful of roasted almonds
- Dinner: Grilled chicken with rosemary and lemon, served with roasted Mediterranean vegetables
Day 4
- Breakfast: Yogurt with a drizzle of honey and a sprinkle of chia seeds
- Lunch: Caprese salad with tomatoes, fresh mozzarella, basil, and olive oil
- Snack: A small bowl of mixed berries
- Dinner: Eggplant Parmesan with a side of mixed greens
Day 5
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Lentil salad with carrots, red onion, and a lemon-olive oil dressing
- Snack: A slice of cantaloupe or honeydew melon
- Dinner: Baked trout with a side of quinoa and steamed asparagus
Day 6
- Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder
- Lunch: Panzanella salad with tomatoes, cucumbers, red onion, whole grain bread cubes, and a light vinaigrette
- Snack: A small handful of pistachios
- Dinner: Roasted chicken with a side of ratatouille (eggplant, zucchini, bell peppers, and tomato)
Day 7
- Breakfast: Frittata with onions, bell peppers, and a sprinkle of feta cheese
- Lunch: Whole grain pita bread with hummus and a side of Greek salad
- Snack: A pear or apple
- Dinner: Grilled shrimp with a garlic and parsley marinade, served with a side of mixed green salad
Want to learn more?
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