30 Day Mediterranean Meal Plan

30 Day Mediterranean Meal Plan – Getting Started

The Mediterranean diet continues to maintain its status as one of the healthiest ways to eat. In fact, 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 the center stage, you tend to be more in harmony with your hunger cues, and as a result, you take in less 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 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.

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