Mexican meal plan for Mediterranean diet

Written byListonic team

Updated on Nov 22, 2024

The Mexican meal plan for the Mediterranean diet incorporates the vibrant and diverse flavors of Mexican cuisine with the healthy principles of the Mediterranean diet. It includes plenty of fresh vegetables, beans, whole grains, and healthy fats like avocado and olive oil. Seafood and poultry are used as lean protein sources, seasoned with traditional Mexican herbs and spices, offering a unique fusion that's nutritious and flavorful.

Meal plan grocery list

Bakery

Whole grain bread

Fresh grocery

Avocado

Tomato

Cabbage

Fresh fruits

Corn

Cucumber

Bell peppers

Spinach

Lime

Fish & seafood

Fish

Cod

Dairy & eggs

Queso fresco

Yogurt

Dry goods

Oatmeal

Quinoa

Black beans

Lentils

Granola

Almonds

Plant based

Almond milk

Hummus

Cans & jars

Olives

Capers

Spices & sauces

Cinnamon

Meal plan overview

Combine the zest of Mexican cuisine with the health benefits of the Mediterranean diet in the Mexican meal plan for the Mediterranean diet. This plan brings together Mexican flavors with Mediterranean diet principles.

Highlighting fresh produce, seafood, and healthy fats, it's a unique culinary experience that’s both delicious and nutritious.

Mexican meal plan for Mediterranean diet exemplary product

Foods to eat

Seafood: Grilled fish tacos, shrimp ceviche, and other seafood dishes.
Whole Grains: Whole grain tortillas, brown rice, and quinoa.
Vegetables: Tomatoes, bell peppers, onions, and avocados in salsas, salads, and as toppings.
Legumes: Black beans, pinto beans, and lentils in soups and as side dishes.
Nuts and Seeds: Pumpkin seeds (pepitas), almonds, and sunflower seeds.
Healthy Fats: Olive oil for cooking, and avocado as a healthy fat source.
Fruits: Mango, papaya, and citrus fruits for natural sweetness and vitamins.
Herbs and Spices: Cilantro, cumin, and chili peppers for flavor without excess salt.

✅Tip

Replace sour cream with Greek yogurt for a healthier alternative that still adds creaminess to your dishes.

Foods not to eat

Refined Grains: White rice and flour tortillas.
High-Fat Meats: Fatty cuts of beef and pork commonly used in traditional Mexican dishes.
Fried Foods: Nachos, chimichangas, and other deep-fried items.
Heavy Cream Sauces: Cream-based sauces like queso and sour cream in excess.
High-Sodium Snacks: Salted tortilla chips and processed snacks.
Sugary Beverages: Sweetened drinks and high-calorie cocktails.
Excessive Cheese: High-fat cheeses used in large quantities.
Processed Foods: Canned refried beans and pre-made salsa with added preservatives.

Join 20M+ smart shoppers worldwide

Main benefits

The Mexican meal plan for the Mediterranean diet incorporates the vibrant flavors of Mexican cuisine into the heart-healthy Mediterranean diet. It focuses on a variety of vegetables, beans, whole grains, and healthy fats like avocado and olive oil. Fish and poultry are included as lean protein sources, seasoned with traditional Mexican herbs and spices, creating a unique fusion that's both delicious and nutritious.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Whole grain bread, avocado, and quinoa bought in bulk can lead to significant savings. Fresh fruits like berries, lime, and papaya are often cheaper when in season. Making your own yogurt and granola can be more cost-effective than store-bought versions. Consider buying fish like cod and black beans in bulk for savings.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Here are 7 healthy snacks with a Mexican twist suitable for the Mediterranean Diet:

Fresh fruit salad with a sprinkle of chili powder
Vegetable sticks with salsa made from fresh tomatoes, onions, and cilantro
Greek yogurt topped with diced avocado and lime juice
Whole grain tortilla chips with guacamole
Roasted chickpeas seasoned with chili powder and cumin
Whole grain toast with mashed black beans and sliced jalapenos
Trail mix with dried fruits, nuts, and seeds, seasoned with chili and lime

In a Mexican-inspired Mediterranean diet, your beverage choices are vital. Stay hydrated with plenty of water. Aguas frescas, made with fresh fruit and minimal sugar, are a delightful choice. Herbal teas can offer soothing benefits. If you enjoy alcohol, a glass of red wine complements the diet well. And don't forget about coffee, a staple in both Mexican and Mediterranean cultures, enjoyed in moderation.

This diet combines the heart-healthy aspects of the traditional Mediterranean diet with the vibrant flavors of Mexican cuisine. To enrich this diet with protein, fiber, and healthy fats, focus on including more legumes such as black beans and pintos, which are staples in Mexican cooking and are excellent sources of fiber and protein. Add avocados and nuts like pecans for a boost in healthy fats, enhancing both flavor and nutritional value.

Meal plan suggestion

Day 1

Breakfast: Whole grain toast with avocado, tomato, and a sprinkle of queso fresco
Lunch: Grilled fish tacos with cabbage slaw and a side of black beans
Snack: Fresh fruit salad with a squeeze of lime
Dinner: Chicken fajitas with bell peppers and onions, served with whole grain tortillas

Day 2

Breakfast: Oatmeal with almond milk, topped with fresh berries and a sprinkle of cinnamon
Lunch: Mexican quinoa salad with corn, black beans, avocado, and a lime vinaigrette
Snack: A small handful of almonds
Dinner: Baked cod with a tomato, olive, and caper salsa, served with steamed vegetables

Day 3

Breakfast: Yogurt with granola and mixed tropical fruits (papaya, mango, pineapple)
Lunch: Lentil soup with vegetables and a side of whole grain bread
Snack: Sliced cucumber and bell peppers with hummus
Dinner: Vegetarian chili with a variety of beans, served with a small portion of brown rice

Day 4

Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder
Lunch: Turkey or chicken wrap with whole grain tortilla, avocado, lettuce, and tomato
Snack: A small pear or apple
Dinner: Grilled vegetable and black bean enchiladas topped with a light tomato sauce

Day 5

Breakfast: Scrambled eggs with spinach, tomatoes, and a sprinkle of cheese, served with a whole grain tortilla
Lunch: Tuna salad with mixed greens, olives, and a citrus vinaigrette
Snack: A small bowl of melon
Dinner: Shrimp ceviche with avocado, served with whole grain tostadas

Day 6

Breakfast: Chia seed pudding made with almond milk and topped with fresh berries
Lunch: Grilled chicken or fish salad with mixed greens, avocado, and a lime-cilantro dressing
Snack: A small handful of walnuts or pumpkin seeds
Dinner: Roasted vegetable tacos with whole grain tortillas and a side of pico de gallo

Day 7

Breakfast: Whole grain cereal with almond milk and sliced banana
Lunch: Black bean and corn salad with a side of steamed vegetables
Snack: Sliced bell peppers with guacamole
Dinner: Baked chicken with a mole sauce (moderate the amount), served with a side of quinoa

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!