30 Day Mediterranean Meal Plan (PDF)

30 Day Mediterranean Meal Plan (PDF) – Getting Started

The 30 Mediterranean meal plan continues to maintain its status as one of the healthiest ways to eat. It was voted the best diet for the third consecutive year by U.S News & World Report.

The Mediterranean diet plan isn’t restrictive but more of a healthy eating lifestyle.

The Mediterranean diet recommends eating fish, nuts, healthy fats, and a wide variety of vegetables and fruits.

It also recommends that you limit the intake of refined grains like white bread, processed foods, and red meats.

Also, the Mediterranean diet recognizes the underestimated benefit of eating more carefully.

Yes, you have a tight schedule but taking your time to prepare a meal at home and then sit and enjoy it as opposed to eating while working or watching TV has its hidden benefits.

When you eat without interruptions and make your meal center stage, you tend to be more in harmony with your hunger cues, and as a result, you take in fewer calories compared to when you eat with distractions such as work or TV.

That said, we have prepared for you a 30 day Mediterranean meal plan that includes no-cook breakfast options so that you can eat healthily and lose weight.

At about 1200 calories per sitting, this meal plan should help you lose at least one and a half pounds per week.

30 Day Mediterranean Meal Plan

Sample 30 Day Mediterranean Meal Plan

Sample 30 Day Mediterranean Meal Plan

Day 1

Breakfast: Pan-fried egg and whole-grain toast

Snack: Dried figs

Lunch: Roasted anchovies and a steamed kale salad

Dinner: Salmon and roasted potatoes with chives and olive oil

Day 2

Breakfast: Oatmeal with some fruits and nuts

Snack: Hummus with celery

Lunch: Boiled white beans and a cup of arugula with olive oil and feta cheese

Dinner: half a cup of whole-grain pasts with steamed vegetables

Day 3

Breakfast: Baked eggs with avocado and feta cheese

Snack: Sliced bell peppers with guacamole

Lunch: Chickpea salad sandwich or egg salad sandwich

Dinner: Baked cod and roasted potatoes with chives and olive oil

Day 4

Breakfast: Whole-grain toast with a slice of avocado

Snack: Fresh fruit with cottage cheese

Lunch: Quinoa salad with chickpeas

Dinner: Grilled lamb with salad and baked potato

Day 5

Breakfast: Whole-grain oats with honey and cinnamon

Snack: Fruit pudding with chia seeds

Lunch: Caprese zucchini noodles topped with mozzarella and cherry tomatoes

Dinner: Roasted salmon with brown rice and vegetables

Day 6

Breakfast: Poached eggs on toast

Snack: Apple slices with almond butter

Lunch: Stuffed zucchini boats with turkey sausage, bell peppers, and tomatoes

Dinner: Whole-wheat Mediterranean pizza topped with cheese and olives

Day 7

Breakfast: Greek yogurt pancakes

Snack: Hard-boiled egg with salt and pepper

Lunch: Hummus with baby carrots

Dinner: Mediterranean lasagna

Day 8

Breakfast: Avocado toast with fennel and pomegranate

Snack: A small bowl of nuts

Lunch: Whole-grain sandwich with vegetables

Dinner: Chickpea with mozzarella and tomato salad

Day 9

Breakfast: Banana mocha overnight oats

Snack: A bunch of grapes

Lunch: Hummus with eggplant dip and sliced vegetables

Dinner: A portion of white fish with arugula or spinach

Day 10

Breakfast: Whole-grain toast and Greek yogurt with some blueberries

Snack: Tuna salad with crackers

Lunch: Stewed zucchini and potatoes in tomato sauce.

Dinner: A cup of whole-grain couscous with roasted vegetables

Day 11

Breakfast: Cinnamon Pecan Muesli with almond milk

Snack: Plain yogurt with granola or berries

Lunch: Whole grain pita bread with mixed salad greens

Dinner: Baked pasta with zucchini

Day 12

Breakfast: Whole wheat toast with sautéed vegetables and eggs

Snack: Roasted almonds and dried cherries

Lunch: Spinach and salmon stuffed with feta cheese

Dinner: Whole-grain pizza with grilled vegetables

Day 13

Breakfast: Scrambled eggs with onions and bell peppers

Snack: Whole fruits such as oranges or mangos

Lunch: Mediterranean lettuce wraps

Dinner: Whole-grain sandwich with grilled vegetables

Day 14

Breakfast: A cup of Greek yogurt with half a cup of raspberries

Snack: Whole-grain toast with avocado

Lunch: Mediterranean lentil salad

Dinner: Chicken kebabs with Mediterranean couscous

Day 15

Breakfast: Whole-grain oats with dates and shredded almonds

Snack: Greek Guacamole

Lunch: Bulger salad topped with feta cheese

Dinner: Sweet potato noodles with almond sauce

Day 16

Breakfast: Greek omelet casserole

Snack: Mixed nuts and dried cranberries

Lunch: Falafel with cheese and hummus

Dinner: Grilled lamb with baked potatoes and salad

Day 17

Breakfast: Poached eggs on toast with salmon

Snack: Pita chips with hummus dip

Lunch: Avocado tuna salad

Dinner: Farm-fresh tofu frittata and creamy carrot salad

Day 18

Breakfast: Veggie breakfast bowl with hummus

Snack: A handful of lightly salted nuts such as almonds and pistachios

Lunch: Vegan Italian pasta salad

Dinner: Fish fillet with lentil mash and roast garlic

Day 19

Breakfast: Spinach feta breakfast wraps

Snack: Sliced veggies with Greek yogurt dip

Lunch: Veggie rolls with hummus

Dinner: shrimp linguine with vegetables

Day 20

Breakfast: Quinoa and feta cheese egg muffins

Snack: Apple with nut butter

Lunch: Quinoa bowl with goat cheese and walnuts

Dinner: Shakshucka topped with feta cheese

Day 21

Breakfast: Slow-cooked Mediterranean frittata

Snack: Sliced raw veggies with hummus

Lunch: Salmon salad sandwich with bean soup

Dinner: Artichoke bean pasta with parmesan cheese

Day 22

Breakfast: Pita Mediterranean breakfast

Snack: Mini peppers stuffed with hummus

Lunch: Greek pasta salad served with romaine

Dinner: Garlic lemon chicken breast served with asparagus

Day 23

Breakfast: Green smoothie with avocado and an apple

Snack: Pistachios and sliced orange cubes

Lunch: Prepared dolmas (stuffed grape leaves) with pita and hummus

Dinner: Baked white fish and zucchini

Day 24

Breakfast: Hummus and cauliflower fritters

Snack: Roasted chickpeas

Lunch: Tuna salad served with mixed veggies and sundried tomatoes

Dinner: Red lentils and vegetable stew

Day 25

Breakfast: the Mediterranean scrambled eggs

Snack: Olives and a slice of cheese

Lunch: Whole-grain bread with sliced cheese, tomatoes, and olives

Dinner: Moroccan style lamb stew with couscous

Day 26

Breakfast: Honey almond ricotta spread with peaches

Snack: Walnuts and dried apricots

Lunch: Whole grain crackers and Mediterranean bean salad

Dinner: Grilled chicken skewers with red onion and cucumber salad

Day 27

Breakfast: Greek yogurt with whole-grain pancakes

Snack: Pistachios

Lunch: Whole grain bread served with veggie salad

Dinner: Grilled shrimp served with sautéed spinach

Day 28

Breakfast: Whole-wheat toast with pan-fried eggs and grilled tomatoes

Snack: In-season fruit such as an apple, mango, or peach

Lunch: Italian chicken wrap with shredded mozzarella

Dinner: Salmon with eggplant and roasted zucchini

Day 29

Breakfast: Milky smoothie and fruits

Snack: Whole grain crackers with mashed avocado

Lunch: Lentil salad with feta cheese and roasted red peppers

Dinner: White bean stew with veggies

Day 30

Breakfast: Smoked salmon with capers and tomatoes

Snack: Hummus dip with sliced carrots and bell peppers

Lunch: Whole grain turkey sandwich and lentil soup

Dinner: Roasted chicken with a side salad

30 Day Mediterranean Meal Plan (PDF)

30 Day Mediterranean Meal Plan
Day 1
Breakfast: Pan-fried egg and whole-grain toast
Snack: Dried figs
Lunch: Roasted anchovies and a steamed kale salad
Dinner: Salmon and roasted potatoes with chives and olive oil
Day 2
Breakfast: Oatmeal with some fruits and nuts
Snack: Hummus with celery
Lunch: Boiled white beans and a cup of arugula with olive oil and feta cheese
Dinner: half a cup of whole-grain pasts with steamed vegetables
Day 3
Breakfast: Baked eggs with avocado and feta cheese
Snack: Sliced bell peppers with guacamole
Lunch: Chickpea salad sandwich or egg salad sandwich
Dinner: Baked cod and roasted potatoes with chives and olive oil
Day 4
Breakfast: Whole-grain toast with a slice of avocado
Snack: Fresh fruit with cottage cheese
Lunch: Quinoa salad with chickpeas
Dinner: Grilled lamb with salad and baked potato
Day 5
Breakfast: Whole-grain oats with honey and cinnamon
Snack: Fruit pudding with chia seeds
Lunch: Caprese zucchini noodles topped with mozzarella and cherry tomatoes
Dinner: Roasted salmon with brown rice and vegetables
Day 6
Breakfast: Poached eggs on toast
Snack: Apple slices with almond butter
Lunch: Stuffed zucchini boats with turkey sausage, bell peppers, and tomatoes
Dinner: Whole-wheat Mediterranean pizza topped with cheese and olives
Day 7
Breakfast: Greek yogurt pancakes
Snack: Hard-boiled egg with salt and pepper
Lunch: Hummus with baby carrots
Dinner: Mediterranean lasagna
Day 8
Breakfast: Avocado toast with fennel and pomegranate
Snack: A small bowl of nuts
Lunch: Whole-grain sandwich with vegetables
Dinner: Chickpea with mozzarella and tomato salad
Day 9
Breakfast: Banana mocha overnight oats
Snack: A bunch of grapes
Lunch: Hummus with eggplant dip and sliced vegetables
Dinner: A portion of white fish with arugula or spinach
Day 10
Breakfast: Whole-grain toast and Greek yogurt with some blueberries
Snack: Tuna salad with crackers
Lunch: Stewed zucchini and potatoes tomato sauce.
Dinner: A cup of whole-grain couscous with roasted vegetables
Day 11
Breakfast: Cinnamon Pecan Muesli with almond milk
Snack: Plain yogurt with granola or berries
Lunch: Whole grain pita bread with mixed salad greens
Dinner: Baked pasta with zucchini
Day 12
Breakfast: Whole wheat toast with sautéed vegetables and eggs
Snack: Roasted almonds and dried cherries
Lunch: Spinach and salmon stuffed with feta cheese
Dinner: Whole-grain pizza with grilled vegetables
Day 13
Breakfast: Scrambled eggs with onions and bell peppers
Snack: Whole fruits such as oranges or mangos
Lunch: Mediterranean lettuce wraps 
Dinner: Whole-grain sandwich with grilled vegetables
Day 14
Breakfast: A cup of Greek yogurt with half a cup of raspberries
Snack: Whole-grain toast with avocado
Lunch: Mediterranean lentil salad 
Dinner: Chicken kebabs with Mediterranean couscous
Day 15
Breakfast: Whole-grain oats with dates and shredded almonds
Snack: Greek Guacamole
Lunch: Bulger salad topped with feta cheese
Dinner: Sweet potato noodles with almond sauce
Day 16
Breakfast: Greek omelet casserole 
Snack: Mixed nuts and dried cranberries
Lunch: Falafel with cheese and hummus
Dinner: Grilled lamb with baked potatoes and salad
Day 17
Breakfast: Poached eggs on toast with salmon
Snack: Pita chips with hummus dip
Lunch: Avocado tuna salad
Dinner: Farm-fresh tofu frittata and creamy carrot salad
Day 18
Breakfast: Veggie breakfast bowl with hummus
Snack: A handful of lightly salted nuts such as almonds and pistachios
Lunch: Vegan Italian pasta salad
Dinner: Fish fillet with lentil mash and roast garlic
Day 19
Breakfast: Spinach feta breakfast wraps
Snack: Sliced veggies with Greek yogurt dip
Lunch: Veggie rolls with hummus
Dinner:  shrimp linguine with vegetables
Day 20
Breakfast: Quinoa and feta cheese egg muffins
Snack: Apple with nut butter
Lunch: Quinoa bowl with goat cheese and walnuts
Dinner: Shakshucka topped with feta cheese
Day 21
Breakfast: Slow-cooked Mediterranean frittata
Snack: Sliced raw veggies with hummus
Lunch: Salmon salad sandwich with bean soup
Dinner: Artichoke bean pasta with parmesan cheese
Day 22
Breakfast: Pita Mediterranean breakfast
Snack: Mini peppers stuffed with hummus
Lunch: Greek pasta salad served with romaine
Dinner: Garlic lemon chicken breast served with asparagus
Day 23
Breakfast: Green smoothie with avocado and an apple
Snack: Pistachios and sliced orange cubes
Lunch: Prepared dolmas (stuffed grape leaves) with pita and hummus
Dinner: Baked white fish and zucchini
Day 24
Breakfast: Hummus and cauliflower fritters
Snack: Roasted chickpeas
Lunch: Tuna salad served with mixed veggies and sundried tomatoes
Dinner: Red lentils and vegetable stew
Day 25
Breakfast: Mediterranean scrambled eggs 
Snack: Olives and a slice of cheese
Lunch: Whole-grain bread with sliced cheese, tomatoes, and olives
Dinner: Moroccan style lamb stew with couscous
Day 26
Breakfast: Honey almond ricotta spread with peaches 
Snack: Walnuts and dried apricots
Lunch: Whole grain crackers and Mediterranean bean salad
Dinner: Grilled chicken skewers with red onion and cucumber salad
Day 27
Breakfast: Greek yogurt with whole-grain pancakes
Snack: Pistachios
Lunch: Whole grain-bread served with veggie salad
Dinner: Grilled shrimp served with sautéed spinach 
Day 28
Breakfast: Whole-wheat toast with pan-fried eggs and grilled tomatoes
Snack: In-season fruit such as an apple, mango, or peach
Lunch: Italian chicken wrap with shredded mozzarella
Dinner: Salmon with eggplant and roasted zucchini
Day 29
Breakfast: Milky smoothie and fruits
Snack: Whole grain crackers with mashed avocado
Lunch: Lentil salad with feta cheese and roasted red peppers
Dinner: White bean stew with veggies
Day 30
Breakfast: Smoked salmon with capers and tomatoes
Snack: Hummus dip with sliced carrots and bell peppers
Lunch: Whole grain turkey sandwich and lentil soup
Dinner: Roasted chicken with a side salad

Final Thought on 30 Day Mediterranean Meal Plan

Although there isn’t a defined Mediterranean diet, it’s a diet based on healthy plant foods and relatively lower meats but with a focus on fish and seafood.

The Mediterranean diet has been associated with several health benefits, such as enhanced brain function and stable blood sugar levels.

If you stick to the meal plan illustrated above, you’re likely to realize these benefits.

See Also

Mediterranean Diet vs Keto

Cabbage Soup Diet Plan

Mediterranean Cabbage and Ground Beef Recipe

Scarsdale Diet Plan

Mediterranean Diet Lunch Ideas