This Mediterranean-style meal plan focuses on whole foods, healthy fats, lean proteins, fiber-rich carbohydrates, and plenty of fruits and vegetables. It is designed to support steady energy levels, heart health, and sustainable weight loss without extreme restriction.
Mediterranean Diet Guidelines
- Use extra virgin olive oil as the main fat
- Eat plenty of vegetables, fruits, legumes, and whole grains
- Choose fish & seafood 2–3 times per week
- Enjoy poultry, eggs, and dairy in moderation
- Limit red meat and processed foods
- Stay hydrated and include light physical activity daily
30-Day Mediterranean Meal Plan
Day 1
- Breakfast: Greek yogurt with honey, walnuts & berries
- Lunch: Quinoa salad with cucumber, tomato, olives & feta
- Dinner: Grilled salmon, steamed broccoli & brown rice
- Snack: Apple with almond
Day 2
- Breakfast: Whole-grain toast with avocado & boiled egg
- Lunch: Lentil soup with side salad
- Dinner: Chicken souvlaki, roasted vegetables
- Snack: Fresh orange
Day 3
- Breakfast: Oatmeal with dates & chia seeds
- Lunch: Tuna salad with olive oil & lemon
- Dinner: Baked cod, spinach sautéed in olive oil
- Snack: Greek yogurt
Day 4
- Breakfast: Smoothie (banana, spinach, yogurt, olive oil)
- Lunch: Chickpea & vegetable wrap
- Dinner: Turkey meatballs with whole-wheat pasta
- Snack: Handful of walnuts
Day 5
- Breakfast: Scrambled eggs with tomatoes & herbs
- Lunch: Farro salad with roasted vegetables
- Dinner: Grilled shrimp, quinoa & salad
- Snack: Pear
Day 6
- Breakfast: Yogurt with figs & sunflower seeds
- Lunch: Mediterranean chicken salad
- Dinner: Baked eggplant with tomato & feta
- Snack: Olives & cucumber
Day 7
- Breakfast: Whole-grain pancakes with berries
- Lunch: Vegetable minestrone soup
- Dinner: Grilled fish, green beans & potatoes
- Snack: Dark chocolate (small portion)
Days 8–14
Repeat Days 1–7, adjusting vegetables and proteins for variety
(e.g., sardines, mackerel, tofu, beans, seasonal vegetables)
Days 15–21
- Emphasize seafood and legumes
- Include at least 2 vegetarian days
- Add fermented foods like yogurt and kefir
Sample Dinner Options:
- Grilled tuna with lemon & herbs
- Chickpea curry with brown rice
- Stuffed bell peppers with quinoa & vegetables
Days 22–30
- Focus on lighter dinners
- Increase vegetable portions
- Reduce refined carbohydrates
Sample Dinners:
- Vegetable stir-fry with olive oil
- Baked salmon with salad
- Lentil stew with spinach
Recommended
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Smart Snack Options
- Nuts & seeds
- Fresh fruit
- Hummus with veggies
- Greek yogurt
- Olives
Lifestyle Tips for Best Results
- Drink 2–3 liters of water daily
- Walk at least 30 minutes per day
- Practice mindful eating
- Sleep 7–8 hours nightly
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Final Thoughts
This 30-day Mediterranean meal plan is not a short-term diet but a sustainable lifestyle. It promotes long-term weight management, boosts energy, and supports overall wellness—naturally and enjoyably.
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