Mediterranean Meal Plan for Dieting: Grocery List and Meal Prep Tips
Introducing a gentler way to diet, the Mediterranean meal plan for dieting blends the time-honored Mediterranean diet with a mindful approach to eating. It's about enjoying food in its most natural state.
With a focus on unprocessed, whole foods, this plan encourages a harmonious balance of nutrients, supporting a sustainable and enjoyable weight loss journey.
Meal plan grocery list
- Greek yogurt
- Honey
- Fresh berries
- Lentils
- Cucumbers
- Tomatoes
- Lemon
- Olive oil
- Hummus
- Carrots
- Whole grain bread
- Spinach
- Eggs
- Avocado
- Quinoa
- Black beans
- Salsa
- Cinnamon
- Mixed vegetables (for grilling)
- Couscous
- Kale
- Flaxseeds
- Balsamic vinegar
- Asparagus
- Sweet potatoes
- Walnuts
- Granola
- Tuna
- Mixed greens
- Vinaigrette
- Whole grain pita bread
- Tzatziki sauce
- Seasonal vegetables (for paella)
- Green peppers
- Onions
- Arugula
- Nuts
- Shrimp
- Fruit (for snacking)
Meal plan overview
Introducing a gentler way to diet, the Mediterranean meal plan for dieting blends the time-honored Mediterranean diet with a mindful approach to eating. It's about enjoying food in its most natural state.
With a focus on unprocessed, whole foods, this plan encourages a harmonious balance of nutrients, supporting a sustainable and enjoyable weight loss journey.
Foods to eat
- Vegetables: Fill up on leafy greens, tomatoes, and cucumbers for low-calorie nutrition.
- Lean Proteins: Chicken, fish, and legumes to keep you full and satisfied.
- Whole Grains: In moderation, such as oatmeal, quinoa, and whole grain bread.
- Healthy Fats: Olive oil and avocados, but in controlled portions.
- Low-Calorie Fruits: Berries, apples, and pears for natural sweetness.
- Herbal Teas and Water: For hydration and appetite control.
- Portion Control: Eat until satisfied, not stuffed.
- Seafood: Especially fatty fish for healthy fats and protein.
✅ Tip
Incorporate plenty of fiber-rich fruits and vegetables to promote feelings of fullness and reduce the likelihood of overeating.
Foods not to eat
- High-Calorie Nuts and Seeds: Like almonds and sunflower seeds, but only in excess.
- Refined Grains: Such as white bread and pasta, which are high in calories and low in nutrients.
- Sugary Snacks: Cakes, cookies, and candies.
- Fried Foods: High in calories and unhealthy fats.
- High-Fat Meats: Sausages and fatty cuts of red meat.
- Full-Fat Dairy: Cream and high-fat cheeses in excess.
- Sweetened Beverages: Soda, sweetened tea, and juices.
- Excess Alcohol: Adds empty calories and can lead to overeating.
Main benefits
The Mediterranean meal plan for dieting is a balanced and sustainable approach to weight loss, emphasizing nutrient-dense and satiating foods. This diet includes a variety of fruits, vegetables, whole grains, and lean proteins, providing essential nutrients while supporting calorie control. Healthy fats from olive oil and nuts, and moderate portions of fish and poultry, contribute to a feeling of fullness, aiding in weight management. The Mediterranean diet’s focus on whole, minimally processed foods and its rich flavor profiles make it an ideal choice for those seeking a healthy, enjoyable, and effective dieting strategy.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A Mediterranean meal plan for dieting can be varied and enjoyable with these food alternatives:
- Spelt can be used instead of quinoa for a different grain texture.
- Try figs instead of berries for a naturally sweet fruit option.
- For a unique herb flavor, use dill instead of basil in your dishes.
- Consider butter beans instead of chickpeas for a creamy texture in salads and stews.
- Enhance your vegetable dishes with radishes instead of bell peppers for a spicy crunch.
How to budget on this meal plan
Greek yogurt, honey, and fresh berries are key ingredients that can be more affordable when bought in larger sizes. Lentils, cucumbers, and tomatoes are versatile and can be bought in bulk or in season for better prices. Homemade hummus and vinaigrettes can be more economical and healthier than store-bought versions. Opt for whole grain bread and kale, which are cost-effective when bought in bulk.
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Extra tips
Any healthy snack ideas?
Opt for these low-calorie snacks for effective dieting on the Mediterranean Diet:
- Steamed asparagus with lemon zest
- Grilled eggplant slices
- Berries with a dollop of Greek yogurt
- Sliced tomatoes with basil and balsamic vinegar
- Roasted bell peppers
- Small handful of almonds
- Fresh watermelon cubes
What should I drink on this meal plan?
For those dieting on a Mediterranean plan, staying hydrated with water is key, herbal teas can help with appetite control, black coffee provides a calorie-free energy boost, fresh vegetable juices fill you up with nutrients and fiber, and limiting alcoholic beverages aids in calorie control.
How to get even more nutrients?
Utilizing the Mediterranean diet for dieting involves focusing on nutrient-rich foods and avoiding excess oils and high-calorie processed foods. It's a natural fit for weight management due to its emphasis on fruits, vegetables, and proteins, all of which help regulate appetite and reduce the likelihood of consuming empty calories.
Meal plan suggestions
Mediterranean Meal Plan for Dieting
Day 1
- Breakfast: Greek yogurt with honey and a handful of berries (calories: 250, protein: 15g, carbs: 25g, fat: 6g)
- Lunch: Lentil salad with cucumbers, tomatoes, and a lemon-olive oil dressing (calories: 300, protein: 18g, carbs: 40g, fat: 10g)
- Snack: Carrot and cucumber sticks with hummus (calories: 100, protein: 5g, carbs: 15g, fat: 4g)
- Dinner: Grilled chicken with a side of mixed greens and quinoa (calories: 400, protein: 30g, carbs: 30g, fat: 16g)
Day 2
- Breakfast: Oatmeal with sliced almonds and a small banana (calories: 300, protein: 8g, carbs: 50g, fat: 8g)
- Lunch: Tomato and cucumber salad with feta cheese and whole grain pita (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
- Snack: A handful of almonds (calories: 180, protein: 6g, carbs: 6g, fat: 16g)
- Dinner: Baked salmon with steamed broccoli and a side salad (calories: 450, protein: 35g, carbs: 20g, fat: 22g)
Day 3
- Breakfast: Scrambled eggs with spinach and whole grain toast (calories: 250, protein: 18g, carbs: 20g, fat: 12g)
- Lunch: Quinoa and black bean bowl with avocado and salsa (calories: 400, protein: 15g, carbs: 55g, fat: 15g)
- Snack: Greek yogurt with a sprinkle of cinnamon (calories: 120, protein: 10g, carbs: 10g, fat: 4g)
- Dinner: Grilled vegetable skewers with a small portion of couscous (calories: 350, protein: 8g, carbs: 45g, fat: 12g)
Day 4
- Breakfast: Smoothie with kale, Greek yogurt, a small banana, and flaxseeds (calories: 300, protein: 15g, carbs: 35g, fat: 10g)
- Lunch: Caprese salad with olive oil and balsamic vinegar, and whole grain bread (calories: 350, protein: 12g, carbs: 30g, fat: 18g)
- Snack: Sliced apple with a handful of almonds (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
- Dinner: Lemon-herb baked cod with a side of roasted asparagus (calories: 400, protein: 30g, carbs: 20g, fat: 20g)
Day 5
- Breakfast: Whole grain toast with avocado (calories: 300, protein: 10g, carbs: 30g, fat: 15g)
- Lunch: Chickpea and vegetable stew (calories: 350, protein: 15g, carbs: 45g, fat: 10g)
- Snack: A small serving of berries and a few walnuts (calories: 180, protein: 4g, carbs: 15g, fat: 12g)
- Dinner: Baked sweet potato with a side of grilled vegetables (calories: 400, protein: 6g, carbs: 50g, fat: 15g)
Day 6
- Breakfast: Greek yogurt parfait with granola and honey (calories: 350, protein: 12g, carbs: 45g, fat: 10g)
- Lunch: Tuna salad with mixed greens and vinaigrette (calories: 300, protein: 25g, carbs: 10g, fat: 15g)
- Snack: Whole grain pita bread with tzatziki (calories: 150, protein: 6g, carbs: 20g, fat: 5g)
- Dinner: Vegetable paella with a variety of seasonal veggies (calories: 400, protein: 10g, carbs: 65g, fat: 10g)
Day 7
- Breakfast: Omelette with tomatoes, onions, and green peppers (calories: 250, protein: 18g, carbs: 15g, fat: 12g)
- Lunch: Lentil soup with a side of arugula salad (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
- Snack: A piece of fruit and a small handful of nuts (calories: 200, protein: 5g, carbs: 25g, fat: 12g)
- Dinner: Grilled shrimp with a Mediterranean quinoa salad (calories: 450, protein: 30g, carbs: 40g, fat: 15g)
Want to learn more?
⚠️ 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.
