30-Day Mediterranean Diet Meal Plan

The Mediterranean diet is a flexible way of eating that emphasizes a wide-variety of proteins, such as fish, poultry, legumes and nuts, whole grains, fruits, vegetables and healthy fats while limiting refined grains and high amounts of added sugar. It also encourages cooking more meals at home and sharing meals with others. It’s continuously praised as one of the healthiest ways of eating—and for good reason. Research shows that following the Mediterranean diet can lower the risk of developing type 2 diabetes, increase life expectancy, improve heart health and even reduce the risk of cognitive decline. Because it’s so flexible, it’s more adaptable to a wide-variety of cuisines and taste preferences so it tends to be more sustainable long-term. If you’re interested in trying out a Mediterranean diet routine or are simply looking for some meal inspiration, we’ve got you covered. This 30-day Mediterranean meal plan has three different calorie levels to choose from and meal-prep tips at the beginning of each week so this healthy eating routine can work for most people. 

Week 1

Meal-Prep Tips: 

1. Make Berry Crumble Overnight Oats to have for breakfast on days 2 through 5.
2. Prepare Anti-Inflammatory Farro & White Bean Salad to have for lunch on days 2 through 5. 
3. Make High-Protein Energy Bars to have as a snack throughout the month. Store in the freezer to maintain freshness. 

Day 1

Breakfast (358 calories)

A.M. Snack (192 calories)

Lunch (476 calories)

P.M. Snack (268 calories)

Dinner (505 calories)

Daily Totals: 1,789 calories, 83g fat, 98g protein, 178g carbohydrate, 30g fiber, 1,735mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.

Day 2

Breakfast (407 calories)

A.M. Snack (58 calories)

• ½ cup low-fat plain kefir

Lunch (506 calories)

P.M. Snack (256 calories)

Dinner (598 calories)

Daily Totals: 1,823 calories, 85g fat, 73g protein, 205g carbohydrate, 36g fiber, 1,730mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.

Day 3

Breakfast (407 calories)

A.M. Snack (192 calories)

Lunch (506 calories)

P.M. Snack (268 calories)

Dinner (455 calories)

Daily Totals: 1816 calories, 71g fat, 93g protein, 215g carbohydrate, 38g fiber, 2,009mg sodium.

Make it 1,500 calories: Omit P.M. snack and reduce to ½ ounce slice of whole wheat baguette at dinner.

Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.

Day 4

Breakfast (407 calories)

A.M. Snack (62 calories)

Lunch (506 calories)

P.M. Snack (256 calories)

Dinner (567 calories)

Daily Totals: 1,796 calories, 88g fat, 71g protein, 194g carbohydrate, 31g fiber, 1,837mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 5

Breakfast (407 calories)

A.M. Snack (222 calories)

Lunch (506 calories)

P.M. Snack (193 calories)

Dinner (481 calories)

Daily Totals: 1,808 calories, 71g fat, 102g protein, 202g carbohydrate, 38g fiber, 1,775mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.

Day 6

Breakfast (358 calories)

A.M. Snack (193 calories)

Lunch (540 calories)

P.M. Snack (256 calories)

Dinner (474 calories)

Daily Totals: 1,821 calories, 83g fat, 81g protein, 207g carbohydrate, 37g fiber, 1,297mg sodium.

Make it 1,500 calories: Omit P.M. snack and reduce to ¾ cup cooked brown rice at dinner.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 7

Breakfast (314 calories)

A.M. Snack (101 calories)

Lunch (540 calories)

P.M. Snack (256 calories)

Dinner (583 calories)

Daily Totals: 1,793 calories, 93g fat, 76g protein, 178g carbohydrate, 36g fiber, 1,537mg sodium.

Make it 1,500 calories: Substitute 1 clementine for the apple at breakfast and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 2

Meal-Prep Tips: 

1. Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on days 9 through 12. Store in the freezer to maintain freshness. Reserve two servings to have for breakfast later this month.
2. Prepare High-Protein Pasta Salad to have for lunch on days 9 through 12.
3. Make Blueberry-Pecan Energy Balls to have as a snack throughout the week.

Day 8

Breakfast (401 calories)

A.M. Snack (62 calories)

Lunch (521 calories)

P.M. Snack (202 calories)

Dinner (625 calories)

Daily Totals: 1,814 calories, 85g fat, 76g protein, 216g carbohydrate, 45g fiber, 1,398mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Berry-Kefir Smoothie and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.

Day 9

Breakfast (336 calories)

A.M. Snack (222 calories)

Lunch (385 calories)

P.M. Snack (202 calories)

Dinner (479 calories)

Evening Snack (193 calories)

Daily Totals: 1,821 calories, 92g fat, 102g protein, 159g carbohydrate, 30g fiber, 1,817mg sodium.

Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 medium banana.

Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.

Day 10

Breakfast (336 calories)

A.M. Snack (170 calories)

Lunch (385 calories)

P.M. Snack (202 calories)

Dinner (697 calories)

Daily Totals: 1,794 calories, 86g fat, 84g protein, 182g carbohydrate, 31g fiber, 1,699mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 11

Breakfast (336 calories)

A.M. Snack (212 calories)

Lunch (385 calories)

P.M. Snack (202 calories)

Dinner (393 calories)

Evening Snack (268 calories)

Daily Totals: 1,797 calories, 78g fat, 95g protein, 187g carbohydrate, 30g fiber, 1,772mg sodium.

Make it 1,500 calories: Reduce to ¼ cup raspberries at A.M. snack and omit evening snack.

Make it 2,000 calories: Add 3 Tbsp. sliced almonds to the A.M. snack and add 1 medium apple to lunch.

Day 12

Breakfast (336 calories)

A.M. Snack (212 calories)

Lunch (385 calories)

P.M. Snack (202 calories)

Dinner (481 calories)

Evening Snack (193 calories)

Meal-Prep Tip: Reserve two servings of Bang Bang Chicken Casserole to have for lunch on days 13 & 14.

Daily Totals: 1,812 calories, 89g fat, 103g protein, 164g carbohydrate, 31g fiber, 1,128mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit evening snack.

Make it 2,000 calories: Add 3 Tbsp. sliced almonds to the A.M. snack and add 1 medium apple to lunch.

Day 13

Breakfast (401 calories)

A.M. Snack (101 calories)

Lunch (481 calories)

P.M. Snack (202 calories)

Dinner (550 calories)

Evening Snack (62 calories)

Daily Totals: 1,800 calories, 72g fat, 91g protein, 217g carbohydrate, 47g fiber, 1,732mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Berry-Kefir Smoothie and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 14

Breakfast (304 calories)

A.M. Snack (270 calories

• 1 cup raspberries
• ¼ cup dry-roasted unsalted almonds

Lunch (481 calories)

P.M. Snack (202 calories)

Dinner (547 calories)

Daily Totals: 1,807 calories, 94g fat, 106g protein, 150g carbohydrate, 30g fiber, 1,814mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Week 3

Meal-Prep Tips: 

1. Make High-Protein Blueberry & Peanut Butter Chia Pudding to have for breakfast on days 16 through 18.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16 through 19.
3. Make a double batch of Lemon-Raspberry Frozen Yogurt Bites to have as a snack throughout the week.

Day 15

Breakfast (304 calories)

A.M. Snack (268 calories)

Lunch (441 calories)

P.M. Snack (256 calories)

Dinner (473 calories)

Evening Snack (62 calories)

Daily Totals: 1,803 calories, 76g fat, 94g protein, 195g carbohydrate, 34g fiber, 1,710mg sodium.

Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup blackberries at the evening snack. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 16

Breakfast (478 calories)

A.M. Snack (263 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 2 Tbsp. sliced almonds

Lunch (374 calories)

P.M. Snack (256 calories)

Dinner (431 calories)

Daily Totals: 1,808 calories, 104g fat, 113g protein, 119g carbohydrate, 34g fiber, 1,908mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at A.M. snack and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.

Day 17

Breakfast (478 calories)

A.M. Snack (230 calories)

Lunch (374 calories)

P.M. Snack (195 calories)

Dinner (514 calories)

Daily Totals: 1,797 calories, 86g fat, 95g protein, 154g carbohydrate, 42g fiber, 2,016mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving White Bean–Stuffed Mini Bell Peppers.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 18

Breakfast (478 calories)

A.M. Snack (130 calories)

Lunch (374 calories)

P.M. Snack (256 calories)

Dinner (553 calories)

Daily Totals: 1,797 calories, 98g fat, 76g protein, 166g carbohydrate, 40g fiber, 1,718mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.

Day 19

Breakfast (308 calories)

A.M. Snack (296 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 3 Tbsp. sliced almonds

Lunch (374 calories)

P.M. Snack (230 calories)

Dinner (586 calories)

Daily Totals: 1,800 calories, 85g fat, 116g protein, 147g carbohydrate, 30g fiber, 1,898mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 20

Breakfast (401 calories)

A.M. Snack (230 calories)

Lunch (475 calories)

P.M. Snack (256 calories)

Dinner (429 calories)

Daily Totals: 1,798 calories, 70g fat, 93g protein, 213g carbohydrate, 48g fiber,1,154mg sodium.

Make it 1,500 calories: Omit A.M. snack and substitute 1 clementine for the banana at lunch. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 21

Breakfast (401 calories)

A.M. Snack (230 calories)

Lunch (431 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (442 calories)

Daily Totals: 1,809 calories, 60g fat, 84g protein, 245g carbohydrate, 57g fiber, 1,297mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Week 4

Meal-Prep Tips: 

1. Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on days 23 through 25. 
2. Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on days 23 through 26. 
3. Make Peanut Butter Energy Balls to have as a snack for the rest of the month. Store in the freezer to maintain freshness. 

Day 22

Breakfast (410 calories)

A.M. Snack (263 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1 cup raspberries
• 1 Tbsp. sliced almonds

Lunch (521 calories)

P.M. Snack (174 calories)

Dinner (443 calories)

Daily Totals: 1,812 calories, 99g fat, 96g protein, 148g carbohydrate, 31g fiber, 1,908mg sodium.

Make it 1,500 calories: Reduce to ½ cup cherries at breakfast and omit A.M. snack.

Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.

Day 23

Breakfast (452 calories)

A.M. Snack (193 calories)

Lunch (498 calories)

P.M. Snack (174 calories)

Dinner (488 calories)

Daily Totals: 1,806 calories, 97g fat, 92g protein, 151g carbohydrate, 30g fiber, 1,879mg sodium.

Make it 1,500 calories: Substitute 1 cup low-fat plain kefir for the smoothie at breakfast and omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 24

Breakfast (452 calories)

A.M. Snack (21 calories)

Lunch (498 calories)

P.M. Snack (170 calories)

Dinner (674 calories)

Daily Totals: 1,815 calories, 76g fat, 72g protein, 219g carbohydrate, 38g fiber, 1,956mg sodium.

Make it 1,500 calories: Omit Raspberry-Kefir Power Smoothie at breakfast and change P.M. snack to 1 medium banana.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Day 25

Breakfast (452 calories)

A.M. Snack (122 calories)

Lunch (498 calories)

P.M. Snack (174 calories)

Dinner (560 calories)

Daily Totals: 1,808 calories, 90g fat, 82g protein, 175g carbohydrate, 33g fiber, 2,128mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Day 26

Breakfast (410 calories)

A.M. Snack (131 calories)

Lunch (498 calories)

P.M. Snack (174 calories)

Dinner (497 calories)

Evening Snack (109 calories)

Meal-Prep Tip: Reserve two servings Slow-Cooker Butter Chicken to have for lunch on days 27 & 28.

Daily Totals: 1,820 calories, 96g fat, 88g protein, 161g carbohydrate, 32g fiber, 1,807mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit both the P.M. and evening snack.

Make it 2,000 calories: Substitute 1 serving Raspberry-Kefir Power Smoothie for the cherries at breakfast.

Day 27

Breakfast (358 calories)

A.M. Snack (280 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ¾ cup raspberries
• 2 Tbsp. sliced almonds

Lunch (497 calories)

P.M. Snack (174 calories)

Dinner (491 calories)

Daily Totals: 1,802 calories, 96g fat, 109g protein, 146g carbohydrate, 30g fiber, 1,311mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 28

Breakfast (401 calories)

A.M. Snack (131 calories)

Lunch (497 calories)

P.M. Snack (174 calories)

Dinner (554 calories)

Evening Snack (62 calories)

Daily Totals: 1,821 calories, 102g fat, 106g protein, 138g carbohydrate, 30g fiber, 2,122mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Week 5

Day 29

Breakfast (336 calories)

A.M. Snack (268 calories)

Lunch (540 calories)

P.M. Snack (174 calories)

Dinner (482 calories)

Daily Totals: 1,802 calories, 98g fat, 83g protein, 159g carbohydrate, 34g fiber, 1,691mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Day 30

Breakfast (336 calories)

A.M. Snack (230 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 1 Tbsp. sliced almonds

Lunch (540 calories)

P.M. Snack (174 calories)

Dinner (514 calories)

Daily Totals: 1,796 calories, 104g fat, 107g protein, 118g carbohydrate, 31g fiber, 1,923mg sodium.

Make it 1,500 calories: Omit Creamy Strawberry Smoothie at breakfast and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Health Benefits of the Mediterranean Diet

As fads and buzzworthy topics come and go, the Mediterranean diet is here to stay. This well-researched eating pattern is praised for its high-nutrient content, sustainability and numerous health benefits. Research links the Mediterranean diet with improved blood sugar management and a reduced risk of developing type 2 diabetes, better heart health, increased longevity and sharper brain health. In addition to its positive impact on metabolic health, people who follow the Mediterranean diet have a greater reduction in body weight and a reduced risk of becoming obese in the future. It’s clear that the Mediterranean diet is healthy – but why? Because this eating pattern is so varied, it’s impossible to pinpoint one attribute responsible for these positive health outcomes. One possible reason is that it’s rich in antioxidants, which are compounds found in fruits, vegetables and olive oil. Antioxidants help delay and prevent damage to the cells. Its impact on inflammation hasn’t gone unnoticed, either. When left unchecked, chronic inflammation can increase the risk of developing health conditions like type 2 diabetes, heart disease and inflammatory bowel disease. Research continues to show that the Mediterranean diet can help reduce inflammatory markers in the body and reduce the risk of developing chronic health conditions. Whatever the reason, it’s clear that the Mediterranean diet has some serious health benefits.