Mediterranean meal plan for dieting

Written byListonic team

Updated on Nov 22, 2024

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

Dairy & eggs

Greek yogurt

Eggs

Snacks & sweets

Granola

Honey

Fruit (for snacking)

Nuts

Dry goods

Lentils

Quinoa

Couscous

Flaxseeds

Black beans

Fresh grocery

Fresh berries

Cucumbers

Tomatoes

Lemon

Carrots

Spinach

Avocado

Kale

Asparagus

Sweet potatoes

Mixed vegetables (for grilling)

Seasonal vegetables (for paella)

Green peppers

Onions

Arugula

Mixed greens

Baking goods

Whole grain bread

Whole grain pita bread

Fish & seafood

Tuna

Shrimp

Spices & sauces

Olive oil

Hummus

Salsa

Vinaigrette

Tzatziki sauce

Cinnamon

Balsamic vinegar

Meal plan overview

With a focus on unprocessed, whole foods, this plan encourages a harmonious balance of nutrients, supporting a sustainable and enjoyable weight loss journey.

Mediterranean meal plan for dieting exemplary product

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.

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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.

Recommended nutrient breakdown

Protein: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

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

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

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.

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 suggestion

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)

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Want to learn more?

Implementing a Mediterranean-Style Diet Outside the Mediterranean Region

⚠️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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