- Before starting your 30-day Mediterranean meal plan, be sure to grocery shop for plenty of whole foods—like fruits, veggies, whole grains, lean proteins, and healthy fats.
- Our 30-day Mediterranean diet meal plan includes a wide variety of nutrient-dense, versatile dishes.
- Mediterranean diet meal prep is possible with a bit of planning, time, and effort.
The Mediterranean diet is a flexible and balanced way of eating. But when you’re new to the diet, it can be a little tricky to plan out meals at first.
Unlike other popular diets, the Mediterranean diet doesn’t have strict food guidelines to follow. That’s why a Mediterranean meal plan is helpful to make sure you start off the diet on the right foot.
The good news? We’ve got just the meal plan for you!
We spoke with Noom coach Rebecca Rodriguez, MSNE, who shared a 30-day Mediterranean diet meal plan—as well as shopping and meal prep tips for success. Read on to learn more.
Note: Consult your health care provider before making any dietary changes.
Mediterranean diet foods: What to shop for
Before diving into the meals you’ll be eating for the next 30 days, you need to know which foods to shop for to follow the plan.
While no foods are 100% off-limits, you’ll want to stock up on foods the Mediterranean diet emphasizes—like fruits, veggies, whole grains, lean proteins, and healthy fats.
Rodriguez recommends sticking to the outside of the grocery store as you shop, starting with the produce section. This is typically where you’ll find fresh, nutrient-dense foods to stock up on.
She suggests grabbing at least one type of leafy green, fibrous fruit, lean protein, whole grain, healthy fat, and dairy product.
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- Spinach, arugula, or kale.
- Berries or apples.
- Legumes (like white beans), white fish, or eggs.
- Quinoa or chickpeas.
- Olive oil or almonds.
- Nonfat Greek yogurt or nonfat feta.
Limit purchases of processed foods, added sugars, and red wine, as these food items should be consumed in moderation.
Want a more in-depth look at what to shop for? Check out our Mediterranean diet shopping list.
A go-to 30-day Mediterranean meal plan
We packed this 30-day meal plan with a variety of ingredients you’d traditionally find in countries along the Mediterranean sea—like Italy, Greece, and Spain.
“These are all really fresh and versatile ingredients packed with nutrients,” Rodriguez explains. “If done correctly, this is a meal plan that can really be trusted. You shouldn’t feel deprived, but rather have the feeling of a really well-rounded, healthy lifestyle.”
Because there are so many ingredients included in a Mediterranean diet, don’t feel like you need to stick strictly to the plan.
As you get comfortable with the dishes on the menu, you can start changing things up.
“This is a good meal plan to start with because it’s easy to follow and concise, but also leaves room for creativity and swapping ingredients,” Rodriguez says. “As long as the concepts of this diet style are followed, the possibilities are endless. This meal plan just serves as a template.”
See the full meal plan below, with weeks sorted by color. The recipes included were developed by Rodriguez, who is a classically trained chef.
Week 1
| Day | Breakfast | Lunch | Dinner | Snack | Total Calories |
|---|---|---|---|---|---|
| 1 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 tablespoons honey (291 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1286 calories |
| 2 | Muffin tin veggie quiches (2 each – Inspired by EatingWell) and fruit • 1/2 tablespoon olive oil • 1/2 cup red skin potatoes • 1/4 cup diced onion • 2 eggs • 1/4 cup cheese • 2 tablespoons skim milk • 1/4 cup spinach (298 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Fruit and nuts • 1 plum or small peach • 1 handful almonds • 2 rice cakes (190 calories) | 1241 calories |
| 3 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 teaspoons honey • 1 whole fruit of choice (351 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds (381 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1193 calories |
| 4 | Muffin tin veggie quiches (2 each; Inspired by EatingWell) and fruit • 1/2 tablespoon olive oil • 1/2 cup red skin potatoes • 1/4 cup diced onion • 2 eggs • 1/4 cup cheese • 2 tablespoons skim milk • 1/4 cup spinach (298 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Fruit and nuts • 1 plum or small peach • 1 handful almonds • 2 rice cakes (190 calories) | 1322 calories |
| 5 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 teaspoons honey (291 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1205 calories |
| 6 | Muffin tin veggie quiches (2 each; Inspired by EatingWell) and fruit • 1/2 tablespoon olive oil • 1/2 cup red skin potatoes • 1/4 cup diced onion • 2 eggs • 1/4 cup cheese • 2 tablespoons skim milk • 1/4 cup spinach (298 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Fruit and nuts • 1 plum or small peach • 1 handful almonds • 2 rice cakes (190 calories) | 1169 calories |
| 7 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 teaspoons honey (291 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1286 calories |
Week 2
| Day | Breakfast | Lunch | Dinner | Snack | Total Calories |
|---|---|---|---|---|---|
| 8 | Parfait (Inspired by EatingWell) • 1 Light n’ Fit Greek yogurt • 1/4 cup granola • 1 whole fruit of choice • 1 cup raspberries (400 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Hummus and veggies • 1 ounce hummus • 2 large carrots (108 calories) | 1275 calories |
| 9 | Avocado toast (Inspired by EatingWell) • 1/2 avocado • 1 egg • 2 whole grain bread slices • 1 tablespoon everything bagel seasoning (424 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Fruit and nuts • 1 cup berries of choice • 1 small handful dark chocolate almonds (105 calories) | 1296 calories |
| 10 | Parfait (Inspired by EatingWell) • 1 Light n’ Fit Greek yogurt • 1/4 cup granola • 1 whole fruit of choice • 1 cup raspberries (400 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Salmon and rice pilaf • 4 ounces salmon • 1/2 tablespoons honey • 1/2 bell pepper • 2/3 cup cooked rice pilaf • 1 tablespoon vinaigrette (339 calories) | Hummus and veggies • 1 ounce hummus • 2 large carrots (108 calories) | 1294 calories |
| 11 | Avocado toast (Inspired by EatingWell) • 1/2 avocado • 1 egg • 2 whole grain bread slices • 1 tablespoon everything bagel seasoning (424 calories) | Salmon and rice pilaf • 4 ounces salmon • 1/2 tablespoons honey • 1/2 bell pepper • 2/3 cup cooked rice pilaf • 1 tablespoon vinaigrette (339 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Fruit and nuts • 2 cups berries of choice • 1 small handful dark chocolate almonds (205 calories) | 1288 calories |
| 12 | Parfait (Inspired by EatingWell) • 1 Light n’ Fit Greek yogurt • 1/4 cup granola • 1 whole fruit of choice • 1 cup raspberries (400 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Hummus and veggies • 1 ounce hummus • 2 large carrots (108 calories) | 1275 calories |
| 13 | Avocado toast (Inspired by EatingWell) • 1/2 avocado • 1 egg • 2 whole grain bread slices • 1 tablespoon everything bagel seasoning (424 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Salmon and rice pilaf • 4 ounces salmon • 1/2 tablespoon honey • 1/2 bell pepper • 2/3 cup cooked rice pilaf • 1 tablespoon vinaigrette (339 calories) | Fruit and nuts • 1 cup berries of choice • 1 small handful dark chocolate almonds (105 calories) | 1315 calories |
| 14 | Parfait (Inspired by EatingWell) • 1 Light n’ Fit Greek yogurt • 1/4 cup granola • 1 whole fruit of choice • 1 cup raspberries (400 calories) | Salmon and rice pilaf • 4 ounces salmon • 1/2 tablespoon honey • 1/2 bell pepper • 2/3 cup cooked rice pilaf • 1 tablespoon vinaigrette (339 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Hummus and veggies • 2 ounces hummus • 2 large carrots (208 calories) | 1267 calories |
Week 3
| Day | Breakfast | Lunch | Dinner | Snack | Total Calories |
|---|---|---|---|---|---|
| 15 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 teaspoons honey (291 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1286 calories |
| 16 | Muffin tin veggie quiches (2 each; Inspired by EatingWell) and fruit • 1/2 tablespoon olive oil • 1/2 cup red skin potatoes • 1/4 cup diced onion • 2 eggs • 1/4 cup cheese • 2 tablespoons skim milk • 1/4 cup spinach (298 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Fruit and nuts • 1 plum or small peach • 1 handful almonds • 2 rice cakes (190 calories) | 1241 calories |
| 17 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 teaspoons honey • 1 whole fruit of choice (351 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds (381 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1193 calories |
| 18 | Muffin tin veggie quiches (2 each; Inspired by EatingWell) and fruit • 1/2 tablespoon olive oil • 1/2 cup red skin potatoes • 1/4 cup diced onion • 2 eggs • 1/4 cup cheese • 2 tablespoons skim milk • 1/4 cup spinach (298 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Fruit and nuts • 1 plum or small peach • 1 handful almonds • 2 rice cakes (190 calories) | 1322 calories |
| 19 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 teaspoons honey (291 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1205 calories |
| 20 | Muffin tin veggie quiches (2 each – Inspired by EatingWell) and fruit • 1/2 tablespoon olive oil • 1/2 cup red skin potatoes • 1/4 cup diced onion • 2 eggs • 1/4 cup cheese • 2 tablespoons skim milk • 1/4 cup spinach (298 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Fruit and nuts • 1 plum or small peach • 1 handful almonds • 2 rice cakes (190 calories) | 1169 calories |
| 21 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 teaspoons honey (291 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1286 calories |
Week 4
| Day | Breakfast | Lunch | Dinner | Dinner | Total Calories |
|---|---|---|---|---|---|
| 22 | Parfait (Inspired by EatingWell) • 1 Light n’ Fit Greek yogurt • 1/4 cup granola • 1 whole fruit of choice • 1 cup raspberries (400 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Hummus and veggies • 1 ounce hummus • 2 large carrots (108 calories) | 1275 calories |
| 23 | Avocado toast (Inspired by EatingWell) • 1/2 avocado • 1 egg • 2 whole grain bread slices • 1 tablespoon everything bagel seasoning (424 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Fruit and nuts • 1 cup berries of choice • 1 small handful dark chocolate almonds (105 calories) | 1296 calories |
| 24 | Parfait (Inspired by EatingWell) • 1 Light n’ Fit Greek yogurt • 1/4 cup granola • 1 whole fruit of choice • 1 cup raspberries (400 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Salmon and rice pilaf • 4 ounces salmon • 1/2 tablespoon honey • 1/2 bell pepper • 2/3 cup cooked rice pilaf • 1 tablespoon vinaigrette (339 calories) | Hummus and veggies • 1 ounce hummus • 2 large carrots (108 calories) | 1294 calories |
| 25 | Avocado toast (Inspired by EatingWell) • 1/2 avocado • 1 egg • 2 whole grain bread slices • 1 tablespoon everything bagel seasoning (424 calories) | Salmon and rice pilaf • 4 ounces salmon • 1/2 tablespoon honey • 1/2 bell pepper • 2/3 cup cooked rice pilaf • 1 tablespoon vinaigrette (339 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Fruit and nuts • 2 cups berries of choice • 1 small handful dark chocolate almonds (205 calories) | 1288 calories |
| 26 | Parfait (Inspired by EatingWell) • 1 Light n’ Fit Greek yogurt • 1/4 cup granola • 1 whole fruit of choice • 1 cup raspberries (400 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Hummus and veggies • 1 ounce hummus • 2 large carrots (108 calories) | 1275 calories |
| 27 | Avocado toast (Inspired by EatingWell) • 1/2 avocado • 1 egg • 2 whole grain bread slices • 1 tablespoon everything bagel seasoning (424 calories) | Chicken and chickpea soup • 1/4 onion • 4 ounces tomatoes • 1/3 pound chicken thigh • 2 1/2 ounces artichoke hearts • 2 tablespoons olives • 1 tablespoon olive oil • 1/2 cup chickpeas (447 calories) | Salmon and rice pilaf • 4 ounces salmon • 1/2 tablespoon honey • 1/2 bell pepper • 2/3 cup cooked rice pilaf • 1 tablespoon vinaigrette (339 calories) | Fruit and nuts • 1 cup berries of choice • 1 small handful dark chocolate almonds (105 calories) | 1315 calories |
| 28 | Parfait (Inspired by EatingWell) • 1 Light n’ Fit Greek yogurt • 1/4 cup granola • 1 whole fruit of choice • 1 cup raspberries (400 calories) | Salmon and rice pilaf • 4 ounces salmon • 1/2 tablespoon honey • 1/2 bell pepper • 2/3 cup cooked rice pilaf • 1 tablespoon vinaigrette (339 calories) | Shrimp salad • 3/4 pound shrimp • 2 tablespoons olive oil • 1/2 cucumber • 1 tomato • 2 cups mixed greens • 1 tablespoon vinaigrette (320 calories) | Hummus and veggies • 2 ounces hummus • 2 large carrots (208 calories) | 1267 calories |
| 29 | Oatmeal (Inspired by EatingWell) • 1/2 cup rolled oats • 1/2 cup water • 1/2 cup blueberries • 2 tablespoons nonfat Greek yogurt • 1 tablespoon pecans • 2 teaspoons honey (291 calories) | Quinoa bowl • 1/2 cup cooked quinoa • 2 tablespoons hummus • 2 ounces kale • 2 ounces beets • 1/4 cup edamame • 1/4 avocado • 1 tablespoon sunflower seeds • Lemon juice to taste (381 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Parfait • 6 ounces nonfat Greek yogurt • 3 ounces raspberries • Cocoa powder to taste (161 calories) | 1286 calories |
| 30 | Muffin tin veggie quiches (2 each; Inspired by EatingWell) and fruit • 1/2 tablespoon olive oil • 1/2 cup red skin potatoes • 1/4 cup diced onion • 2 eggs • 1/4 cup cheese • 2 tablespoons skim milk • 1/4 cup spinach (298 calories) | Chicken pasta bake • 2 ounces whole wheat pasta • 4 ounces chicken breast • 1/4 onion • 2 ounces spinach • 2 tablespoons kalamata olives • 4 ounces tomatoes (453 calories) | Eggplant lasagna • 1/2 eggplant • 1 teaspoon olive oil • 1 ounce ground turkey breast • 1/4 onion • 3 ounces crushed tomato • 3 tablespoons skim ricotta • 1/2 egg • 1/4 cup skim mozzarella (300 calories) | Fruit and nuts • 1 plum or small peach • 1 handful almonds • 2 rice cakes (190 calories) | 1,241 calories |
Remember, no foods are off limits. Indulging in your favorite sweet treats in moderation is a-okay (tiramisu, anyone?).
Just swap out the suggested snack for your favorite dessert, and log it in a food tracker, like Noom Weight.
Reflection exercise:
What dishes from this plan are you most excited about trying, and how would you like to change it up in future weeks?
Keep mealtimes interesting by swapping up ingredients. Experiment with different fresh herbs and spices, or condiments like vinegar or lemon juice.
Say a week one dish calls for chicken. Try swapping it up in week three by using another lean protein option—like turkey or white fish. You can even use different cooking methods, too.
Mediterranean meal prep tips for success
Rodriguez notes that she built the meal plan with meal prepping in mind. Most of the foods in the plan can be prepared in large batches and stored in the fridge or freezer until you’re ready to eat them.
Weeks one and three and weeks two and four are the same menus. They rotate two breakfasts and snacks, and three lunches and dinners.
“This way, at the beginning of every week, you’ll only prep seven different dishes in bulk to enjoy throughout the week,” Rodriguez explains.
But meal prepping does require planning and a bit of work.
Here’s Rodriguez’s advice for easy and stress-free meal prepping while on the meal plan and beyond:
1. Think and plan ahead
While most of the meals can be cooked or prepped ahead of time, the Mediterranean diet really emphasizes fresh foods.
This means you should plan to grocery shop at least once per week.
Meal prep strategically to keep your food at its freshest quality. For example, prep your foods for the next two or three days, not necessarily the entire week.
“Set aside some time to sit down and thoroughly think through what you need to buy and prep, at least in the beginning, until you find your groove and become familiar with the ins and outs,” Rodriguez says.
2. Make conscious food choices
When you’re grocery shopping or prepping foods (or even when you’re ordering something at a restaurant), choose your meals with the Mediterranean diet in mind.
Again, the Mediterranean diet really emphasizes fresh fruits, vegetables, healthy fats, whole grains, and lean protein. Focus on these foods as you prep and select your meals for each day.
“Ask yourself when looking at your dish, ‘Where’s my lean protein and where’s my fiber?’” Rodriguez recommends. “Bonus points if one food consists of both!”
3. Cook versatile ingredients in large quantities
There are certain Mediterranean diet–friendly ingredients that are versatile enough to use across different dishes. These are the ones you’ll want to prep and cook in bulk.
Take quinoa. Rodriguez recommends cooking a large batch to use throughout the week for quinoa breakfast bites, cold quinoa salad at lunch, and adding to soup at dinner. You could even add quinoa to a smoothie for some extra fiber and protein.
Kale is another great, versatile ingredient. You could wash and cut up kale in large quantities (or buy the pre-cut packaged kale). Throw it in soup or use it as the base of your quinoa salad. Kale can also be used in smoothies or a batch of quiche breakfast bites for extra nutrients, too.
More Mediterranean meals
This Mediterranean meal plan will give you a solid selection of recipes to get you started.
But once you’re done with the plan and ready to expand your food choices, there are lots of delicious options in store for you.
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Start your day with a spinach frittata. Satisfy your lunchtime hunger with sun-dried tomato couscous, a Greek salad with olives and feta, or a Mediterranean tuna salad. End the night with whole-wheat pasta with roasted vegetables and feta cheese or a hearty chickpea and lentil soup.
You could also snack on roasted garlic hummus and pita chips or get in a sweet treat like brûléed ricotta.
These are just a few of the Mediterranean-style meals awaiting you. We’ve got you covered with a list of tasty Mediterranean diet recipes for every meal in this post. (Yes, even snacks and dessert are included.) Buon appetito!
