Yahoo Lifestyle Here's Your 30-Day Dietitian-Approved Mediterranean Diet Meal Plan
Life, death, taxes and the Mediterranean Diet meal plan dominating nutrition-related headlines each January are four of the few guarantees we have left today. And in case you're wondering, yes, the Mediterranean Diet plan belongs right where we put it.
It recently topped the US News & World Report's ranking of healthiest diets for the eighth year in a row, and registered dietitians and scientists aren't priming for a food fight—they agree. The Mediterranean Diet meal plan for weight loss and overall health is stellar.
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In fact, those following the Mediterranean diet for weight loss noticed better results, including greater reductions in BMI, than participants using other plans, according to research published in 2023. It also lowers the risk of obesity over time. However, the diet can do more than trim a waistline or help you lower a number on the scale (neither of which defines you).
"A Mediterranean-style diet provides many health benefits, including a reduced risk of chronic disease, improved heart health and greater longevity," says Rima Kleiner, MS, RD, a nutrition expert and blogger at Dish on Fish.
Of course, following a diet for eight straight days, let alone eight years and beyond, can be challenging. Meal planning can help you jumpstart your goals. To help, registered dietitians shared a 30-day Mediterranean diet meal plan.
Related: What Is the Mediterranean Diet and What Can You Eat On It?
What Is the Mediterranean Diet Plan?
The Mediterranean diet meal plan isn't your standard fad diet. It's also not rigid.
"The Mediterranean diet is a way of eating inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy and Spain," says René Ficek, RDN, the owner and operator of Seattle Sutton’s Healthy Eating and a registered dietitian and nutritionist. "It emphasizes whole, minimally processed foods, healthy fats and balanced meals."
Ficek says it can help lower the risk of chronic conditions, including diabetes, cardiovascular disease and cancers.
What Foods Can You Eat While on the Mediterranean Diet?
You'll want to focus on specific foods when following a Mediterranean Diet meal plan. Marjorie Nolan Cohn, MS, RD, the clinical director of Berry Street, says your grocery list and plate will be full of:
Fruits and vegetables (leafy greens, tomatoes, cucumbers and citrus fruits)
Whole grains (whole-grain bread, pasta, rice and other grains like farro, bulgur and barley)
Heart-healthy fats (olive oil, nuts and seeds)
Legumes (beans, lentils and chickpeas)
Nuts (walnuts, almonds)
Seafood (salmon, shellfish and tuna)
Herbs and spices
Cohn adds that you'll consume the following in moderation if desired:
Cheese and yogurt
Animal protein (Lean poultry and eggs)
Cohn also says the Mediterranean diet limits saturated fats and avoids the trans fats commonly found in red meat.
Related: Here's Exactly What Happens To Your Body If You Eat Olive Oil Every Day
Why Use a 30-Day Mediterranean Diet Meal Plan
Meal planning has significant benefits.
"It helps ensure you consistently eat a balanced diet of nutrient-dense foods like fruits, vegetables, whole grains, healthy fats and lean protein," Kleiner says.
You may be following a Mediterranean diet plan for weight loss. However, you might notice that meal planning makes your pockets a bit heavier (and your mental load lighter).
"Meal plans offer convenience by streamlining grocery shopping and meal preparation, and save time and effort on busy days," Cohn says.
One quick note before we officially dive in: Our dietitians did their best to provide nutritional information, but you should consider them estimates. The brand you choose and the amount of food you put in will ultimately determine the content. Cohn says working with a registered dietitian can help you receive the most personalized care.
Related: 110 Foods You Can Eat on the Mediterranean Diet—Use This List to Help You Grocery Shop
Your 30-Day Registered Dietitian-Approved Mediterranean Diet Meal Plan
Day 1 (By Cohn)
Breakfast (220 calories)
6 oz. non-fat Greek yogurt with a 1/2 cup mixed berries, 1 tbsp. of honey, and 1 tbsp. of chopped walnuts
Morning snack (320 calories)
1 small apple
1 tbsp. of almond butter
1 oz. of dark chocolate
Lunch (390 calories)
1 cup of chickpeas
1/2 cup of chopped cucumber
1/2 cup of cherry tomatoes
1 tbsp. of olive oil
1 tbsp. of lemon juice
Parsley
1 slice of whole-grain or sourdough bread
Afternoon snack (90 calories)
10 baby carrots
2 tbsp. of hummus
Dinner (500 calories)
5 oz. of grilled salmon
1/2 cup of quinoa
1 cup of steamed broccoli
Drizzle of olive oil
Daily totals: 1,520 calories, 65 grams of fat, 616 mg sodium, 144 grams of carbohydrates, 76 grams of protein
Extra snack: 2 tbsp. of hummus, 1/4 cup of sliced cucumber, 1/4 cup of cherry tomatoes. five whole-grain crackers (250 calories)
Day 2 (By Cohn)
Breakfast (260 calories)
1 slice of whole-grain or sourdough bread
1/4 avocado
1 hard-boiled egg
Sprinkle of chili flakes
Morning snack (170 calories)
1 oz. of mixed nuts
Lunch (380 calories)
1/2 cup of farro
1/4 cup of diced cucumbers
1/4 cup of cherry tomatoes
2 tbsp. of hummus
2 oz. grilled shrimp
Afternoon snack (180 calories)
1 tbsp. almond butter
1 banana
Dinner (500 calories)
Grilled turkey burger
1 cup of roasted zucchini
1/2 cup of brown rice
Daily totals: 1,490 calories, 62 grams of fat, 530 mg sodium, 136 grams of carbohydrates, 72 grams of protein
Extra snack: 1 cup of unsweetened almond milk and two small squares of dark chocolate (120 calories)
Day 3 (By Cohn)
Breakfast (220 calories)
1/2 cup of non-fat Greek yogurt
1/2 cup of frozen blueberries
1/2 cup of unsweetened almond milk
1 tbsp. of chia seeds
Morning snack (80 calories)
10 baby carrots with 2 tbsp. of tzatziki
Lunch (380 calories)
1 cup of cooked lentils
1/4 cup of diced cucumber
1/4 cup of cherry tomatoes
1 tbsp. of olive oil
1 tbsp of lemon juice
1 slice of whole-grain or sourdough bread
Afternoon snack (100 calories)
1 hard-boiled egg
1 apple
Dinner (520 calories)
4 oz. of grilled salmon
1/2 cup of quinoa
1 cup of green beans
Drizzle of olive oil
Daily totals: 1,300 calories, 50 grams of fat, 510 mg sodium, 132 grams of carbohydrates, 77 grams of protein
Extra snack: 1 rice cake with 1 tbsp. of peanut butter (140 calories)
Day 4 (By Cohn)
Breakfast (220 calories)
6 oz. non-fat Greek yogurt with a 1/2 cup mixed berries, 1 tbsp. of honey, and 1 tbsp. of chopped walnuts
Morning snack (320 calories)
1 small apple
1 tbsp. of almond butter
1 oz. of dark chocolate
Lunch (390 calories)
1 cup of chickpeas
1/2 cup of chopped cucumber
1/2 cup of cherry tomatoes
1 tbsp. of olive oil
1 tbsp. of lemon juice
Parsley
1 slice of whole-grain or sourdough bread
Afternoon snack (90 calories)
10 baby carrots
2 tbsp. of hummus
Dinner (500 calories)
5 oz. of grilled salmon
1/2 cup of quinoa
1 cup of steamed broccoli
Drizzle of olive oil
Daily totals: 1,520 calories, 65 grams of fat, 616 mg sodium, 144 grams of carbohydrates, 76 grams of protein
Extra snack: 2 tbsp. of hummus, 1/4 cup of sliced cucumber, 1/4 cup of cherry tomatoes. five whole-grain crackers (250 calories)
Day 5 (By Cohn)
Breakfast (260 calories)
1 slice of whole-grain or sourdough bread
1/4 avocado
1 hard-boiled egg
Sprinkle of chili flakes
Morning snack (170 calories)
1 oz. of mixed nuts
Lunch (380 calories)
1/2 cup of farro
1/4 cup of diced cucumbers
1/4 cup of cherry tomatoes
2 tbsp. of hummus
2 oz. grilled shrimp
Afternoon snack (180 calories)
1 tbsp. almond butter
1 banana
Dinner (500 calories)
Grilled turkey burger
1 cup of roasted zucchini
1/2 cup of brown rice
Daily totals: 1,490 calories, 62 grams of fat, 530 mg sodium, 136 grams of carbohydrates, 72 grams of protein
Extra snack: 1 cup of unsweetened almond milk and two small squares of dark chocolate (120 calories)
Day 6 (By Cohn)
Breakfast (220 calories)
1/2 cup of non-fat Greek yogurt
1/2 cup of frozen blueberries
1/2 cup of unsweetened almond milk
1 tbsp. of chia seeds
Morning snack (80 calories)
10 baby carrots with 2 tbsp. of tzatziki
Lunch (380 calories)
1 cup of cooked lentils
1/4 cup of diced cucumber
1/4 cup of cherry tomatoes
1 tbsp. of olive oil
1 tbsp of lemon juice
1 slice of whole-grain or sourdough bread
Afternoon snack (100 calories)
1 hard-boiled egg
1 apple
Dinner (520 calories)
4 oz. of grilled salmon
1/2 cup of quinoa
1 cup of green beans
Drizzle of olive oil
Daily totals: 1,300 calories, 50 grams of fat, 510 mg sodium, 132 grams of carbohydrates, 77 grams of protein
Extra snack: A rice cake with 1 tbsp. of peanut butter (140 calories)
Day 7 (By Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching)
Breakfast (383 calories)
Avocado toast made using 1/2 an avocado, 2 slices of whole grain bread, 1/2 cup of grape tomatoes, 1 tbsp. of balsamic vinegar, 1/2 tbsp. of extra virgin olive oil and 0.25 oz. of mozzarella
Morning snack (238 calories)
1 oz. of almonds
1 medium orange
Lunch (433 calories)
Mediterranean tuna served in whole-wheat pita pocket (Pro tip: This recipe makes two servings, so save this for leftovers to eat on Day 10):
1 can of tuna in olive oil, drained
1 small cucumber, diced
1/2 cup of cherry tomatoes, halved
2 tbsp. Kalamata olives, halved
1 tbsp. of olive oil
Juice of 1/2 a lemon
Salt and pepper to taste
Afternoon snack (176 calories)
1 cup of Greek yogurt
1/2 cup of blueberries
Dinner (501 calories)
Baked cod with olive tapenade
Steamed green beans
Daily totals: 1,679 calories, 64 grams of fat, 1,485 sodium, 176 grams of carbohydrates, 121 grams of protein
Total Calories: 1679
Total Protein: 121g
Total Fat: 64g
Total Carbs: 176g
Total Sodium: 1485 mg
Extra snack: 2 medjool dates and 2 tbsp. of peanut butter (321 calories)
Day 8 (By Garcia-Benson)
Breakfast (533 calories)
1 cup of cooked old-fashioned oats with 1/4 cup walnuts and 2 tbsp. of peanut butter
Morning snack (214 calories)
1 oz. of pistachios
1 cup of diced cantaloupe
Lunch (278 calories)
2 cups of lentil soup with various veggies
Afternoon snack (116 calories)
1/4 cup of hummus with carrots
Dinner (521 calories)
3 oz. of lemon Herb Chicken, marinated
1/2 cup of brown rice
1 cup of steamed green beans.
Daily totals: 1,719 calories, 93 grams of fat, 1,388 mg of sodium, 152 grams of carbohydrates, 83 grams of protein
Extra snack: 1/2 cup of cottage cheese with 2 tbsp. of Kalamata olives, 2 tsbp. of cherry tomatoes, 2 tbsp. of cucumber and everything seasoning (170 calories)
Day 9 (By Garcia-Benson)
Breakfast (350 calories)
A Mediterranean breakfast wrap
2 scrambled eggs
Diced tomatoes
Spinach
½ oz. of crumbled feta cheese
Wrap in a 1 whole-wheat tortilla.
Morning snack (145 calories)
1/2 oz. of walnuts
1/2 cup of grapes
Lunch (550 calories)
Couscous chicken salad:
1 cup of couscous
3 oz. of chicken
1/2 of a cucumber
1/2 of a red bell pepper
1/2 oz. of feta cheese
Dressed with 1 tbsp. of olive oil and lemon juice
Afternoon snack (84 calories)
1/2 oz. of pumpkin seeds
1 cup of strawberries
Dinner (650 calories)
4 oz. of roasted salmon
Roasted asparagus with 1 tbsp. of olive oil
1 cup whole wheat pasta tossed with 2 tbsp. of parmesan cheese
Daily totals: 1,780 calories, 90 grams of fat, 1,024 mg of sodium, 157 grams of carbohydrates, 96 grams of protein
Extra snack: Avocado toast made with 1 slice of whole grain bread and 1/2 an avocado (221 calories)
Day 10 (By Garcia-Benson)
Breakfast (383 calories)
Avocado toast made using 1/2 an avocado, 2 slices of whole grain bread, 1/2 cup of grape tomatoes, 1 tbsp. of balsamic vinegar, 1/2 tbsp. of extra virgin olive oil, 0.25 oz. of mozzarella
Morning snack (238 calories)
1 oz. of almonds
1 medium orange
Lunch (433 calories)
Mediterranean tuna served in whole-wheat pita pocket (Leftover from Day 7):
1 can of tuna in olive oil, drained
1 small cucumber, diced
1/2 cup of cherry tomatoes, halved
2 tbsp. Kalamata olives, halved
1 tbsp. of olive oil
Juice of 1/2 a lemon
Salt and pepper to taste
Afternoon snack (176 calories)
1 cup of Greek yogurt
1/2 cup of blueberries
Dinner (501 calories)
Baked cod with olive tapenade
Steamed green beans
Daily totals: 1,679 calories, 64 grams of fat, 1,485 sodium, 176 grams of carbohydrates, 121 grams of protein
Extra snack: 2 medjool dates and 2 tbsp. of peanut butter (321 calories)
Day 11 (By Garcia-Benson)
Breakfast (533 calories)
1 cup of cooked old-fashioned oats with 1/4 cup walnuts and 2 tbsp. of peanut butter
Morning snack (214 calories)
1 oz. of pistachios
1 cup of diced cantaloupe
Lunch (278 calories)
2 cups of lentil soup with various veggies
Afternoon snack (116 calories)
¼ cup of hummus with carrots
Dinner (521 calories)
3 oz. of lemon Herb Chicken, marinated
1/2 cup of brown rice
1 cup of steamed green beans.
Daily totals: 1,719 calories, 93 grams of fat, 1,388 mg of sodium, 152 grams of carbohydrates, 83 grams of protein
Extra snack: 1/2 cup of cottage cheese with 2 tbsp. of Kalamata olives, 2 tsbp. of cherry tomatoes, 2 tbsp. of cucumber and everything seasoning (170 calories)
Day 12 (By Garcia-Benson)
Breakfast (350 calories)
A Mediterranean breakfast wrap
2 scrambled eggs
Diced tomatoes
Spinach
½ oz. of crumbled feta cheese
Wrap in a 1 whole-wheat tortilla.
Morning snack (145 calories)
1/2 oz. of walnuts
1/2 cup of grapes
Lunch (550 calories)
Couscous chicken salad:
1 cup of couscous
3 oz. of chicken
1/2 of a cucumber
1/2 of a red bell pepper
1/2 oz. of feta cheese
Dressed with 1 tbsp. of olive oil and lemon juice
Afternoon snack (84 calories)
1/2 oz. of pumpkin seeds
1 cup of strawberries
Dinner (650 calories)
4 oz. of roasted salmon
Roasted asparagus with 1 tbsp. of olive oil
1 cup whole wheat pasta tossed with 2 tbsp. of parmesan cheese
Daily totals: 1,780 calories, 90 grams of fat, 1,024 mg of sodium, 157 grams of carbohydrates, 96 grams of protein
Extra snack: Avocado toast made with 1 slice of whole grain bread and 1/2 an avocado (221 calories)Breakfast (calories)
Related: Here's What Happens to Your Body if You Eat Salmon Every Day, According to Registered Dietitians
Day 13 (By Amanda Blechman, RD, a registered dietitian and the director of nutrition and scientific affairs at Danone North America)
Breakfast (402 calories)
Yogurt parfait made with 3/4 cup of non-fat plain Greek yogurt, 1/3 cup of walnuts and 1 cup of fresh berries
Morning snack (284 calories)
1 medium apple with 2 tbsp. of peanut butter
Lunch (378 calories)
Veggie wrap:
Whole-wheat tortilla
1/4 cup of hummus (as a spread)
1/2 of a sliced cucumber
1/2 cup of grape or cherry tomatoes
1 cup of spinach
1/4 cup of feta cheese
Afternoon snack (182 calories)
1 piece of whole-grain toast topped with 1/2 of one mashed avocado and sprinkled with flaky sea salt or everything bagel seasoning
Dinner (601 calories)
Salmon bowl:
3 oz. of salmon
1 cup of cooked quinoa
1 cup of roasted broccoli
Sliced green onions
Spoonful of tahini,
Sprinkle of sesame seeds
Drizzle of olive oil
Daily totals: 1,847 calories, 90 grams of fat, 1,663 mg of sodium, 167 grams of carbohydrates, 80 grams of protein
Extra snack: 1/2 cup of sliced cucumber and a handful of baby carrots dipped in 1/4 cup of hummus (191 calories)
Day 14 (By Blechman)
Breakfast (344 calories)
2 eggs, scrambled with 1 cup of spinach and 2 tbsp. of feta cheese
1 slice of whole-grain toast
1 orange on the side
Morning snack (134 calories)
Fresh fruit kabobs:
1/2 cup of sliced strawberries
1/2 cup sliced bananas
1/2 cup of halved grapes
Lunch (462 calories)
1 piece of whole-grain toast topped with 3 oz. of tuna
Mix in 1/2 cup mashed navy beans or chickpeas, 1/2 of one mashed avocado and 1 cup mixed greens. Toss these ingredients with balsamic vinaigrette.
Afternoon snack (225 calories)
Whole grain crackers and sliced cucumber with a savory yogurt dip (1/4 cup of non-fat plain Greek yogurt, 1 tbsp. of crumbled feta and some fresh chopped dill)
Dinner (474 calories)
3 oz. of roast chicken breast
Roasted vegetables (1/2 cup of carrots, 1/2 cup of broccoli and, 1/2 cup of cauliflower and a drizzle of 1 tbsp. of olive oil)
1/2 of cup cooked quinoa seasoned with your favorite herbs and spices
Daily totals: 1,639 calories, 98 grams of fat, 1,894 mg sodium, 169 grams of carbohydrates, 92 grams of protein
Extra snack: 2 stalks of celery topped with 2 tbsp. of peanut butter and a 1/4 cup of raisins
Day 15 (By Blechman)
Breakfast (301 calories)
1 slice of whole-grain toast topped with 1/2 of an avocado and sunny-side up egg
Morning snack (255 calories)
3/4 cup of non-fat plain Greek yogurt topped with 1/2 cup of fresh berries, 1 tbsp. of chia seeds and a drizzle of honey
Lunch (453 calories)
Grain bowl:
1 cup of cooked quinoa or brown rice
1 cup of roasted veggies
2 tbsp. of feta cheese
Season with your favorite herbs and spices
Top with a drizzle of olive oil, a squeeze of fresh lemon juice and a dash of balsamic vinegar
Afternoon snack (346 calories)
1/2 cup of mixed nut and dried fruit trail mix
Dinner (281 calories)
Grilled shrimp skewers:
3 oz. of shrimp
1/2 of a bell pepper
1/4 of a red onion
1/2 cup of brown rice (side)
1 cup of roasted broccoli (side)
Daily totals: 1,636 calories, 72 grams of fat, 916 mg of sodium, 168 grams of carbohydrates, 82 grams of protein
Day 16 (By Blechman)
Breakfast (402 calories)
Yogurt parfait made with 3/4 cup of non-fat plain Greek yogurt, 1/3 cup of walnuts and 1 cup of fresh berries
Morning snack (284 calories)
1 medium apple with 2 tablespoons of peanut butter
Lunch (378 calories)
Veggie wrap:
Whole-wheat tortilla
1/4 cup of hummus (as a spread)
1/2 of a sliced cucumber
1/2 cup of grape or cherry tomatoes
1 cup of spinach
1/4 cup of feta cheese
Afternoon snack (182 calories)
1 piece of whole-grain toast topped with 1/2 of mashed avocado and sprinkled with flaky sea salt or everything bagel seasoning
Dinner (601 calories)
Salmon bowl:
3 oz. of salmon
1 cup of cooked quinoa
1 cup of roasted broccoli
Sliced green onions
Spoonful of tahini,
Sprinkle of sesame seeds
Drizzle of olive oil
Daily totals: 1,847 calories, 90 grams of fat, 1,663 mg of sodium, 167 grams of carbohydrates, 80 grams of protein
Extra snack: 1/2 cup of sliced cucumber and a handful of baby carrots dipped in 1/4 cup of hummus (191 calories)
Day 17 (By Blechman)
Breakfast (344 calories)
2 eggs, scrambled with 1 cup of spinach and 2 tbsp. of feta cheese
1 slice of whole-grain toast
1 orange on the side
Morning snack (134 calories)
Fresh fruit kabobs:
1/2 cup of sliced strawberries
1/2 cup sliced bananas
1/2 cup of halved grapes
Lunch (462 calories)
1 piece of whole-grain toast topped with 3 oz. of tuna
Mix in 1/2 cup mashed navy beans or chickpeas, 1/2 of one mashed avocado and 1 cup mixed greens. Toss these ingredients with balsamic vinaigrette.
Afternoon snack (225 calories)
Whole grain crackers and sliced cucumber with a savory yogurt dip (1/4 cup of non-fat plain Greek yogurt, 1 tbsp. of crumbled feta and some fresh chopped dill)
Dinner (474 calories)
3 oz. of roast chicken breast
Roasted vegetables (1/2 cup of carrots, 1/2 cup of broccoli and 1/2 cup of cauliflower and a drizzle of 1 tbsp. of olive oil)
1/2 of cup cooked quinoa seasoned with your favorite herbs and spices
Daily totals: 1,639 calories, 98 grams of fat, 1,894 mg sodium, 169 grams of carbohydrates, 92 grams of protein
Extra snack: 2 stalks of celery topped with 2 tbsp. of peanut butter and a 1/4 cup of raisins
Day 18 (By Blechman)
Breakfast (301 calories)
1 slice of whole-grain toast topped with 1/2 of an avocado and sunny-side-up egg
Morning snack (255 calories)
3/4 cup of non-fat plain Greek yogurt topped with 1/2 cup of fresh berries, 1 tbsp. of chia seeds and a drizzle of honey
Lunch (453 calories)
Grain bowl:
1 cup of cooked quinoa or brown rice
1 cup of roasted veggies
2 tbsp. of feta cheese
Season with your favorite herbs and spices
Top with a drizzle of olive oil, a squeeze of fresh lemon juice and a dash of balsamic vinegar
Afternoon snack (346 calories)
1/2 cup of mixed nut and dried fruit trail mix
Dinner (281 calories)
Grilled shrimp skewers:
3 oz. of shrimp
1/2 of a bell pepper
1/4 of a red onion
1/2 cup of brown rice (side)
1 cup of roasted broccoli (side)
Daily totals: 1,636 calories, 72 grams of fat, 916 mg of sodium, 168 grams of carbohydrates, 82 grams of protein
Day 19 (By Amy Davis, RDN, the founder of Amy Davis Nutrition, LLC)
Breakfast (429 calories)
3/4 cup of skim milk
1/3 cup of buckwheat groats rinsed and drained
1 pinch of cinnamon
3 tbsp. of walnuts
2 figs, sliced
Morning snack (32 calories)
1/2 cup of raspberries
Lunch (571 calories)
Arugula chicken salad with pita
1/4 cup of corn kernels, drained and rinsed
1/2 cup of cherry tomatoes, halved
1 cup of arugula
6 oz. of Rotisserie chicken, chopped
Juice of 1/2 lemon
1 tsp. olive oil
1 whole wheat pita
Afternoon snack (126 calories)
4 mini bell peppers
1/4 cup of guacamole
Dinner (641 calories)
Italian chicken with broccoli and a whole grain roll:
1 tbsp. of olive oil
1 tsp. of herbs de Provence
1/2 cup of cherry tomatoes
2 tsp. of capers
4 oz. of Rotisserie chicken
1 whole grain bread roll
1/2 tbsp. of olive oil
1 red bell pepper, chopped
1 cup broccoli florets
1 tbsp. of pecans
Daily totals: 1,799 calories, 83 grams of fat, 1694 mg of sodium, 174 grams of carbohydrates, 116 grams of protein
Extra snack: 1/4 cup of pecans (340 calories)
Day 20 (By Davis)
Breakfast (471 calories)
2 slices whole wheat bread, toasted
1/2 of an avocado
1/2 cup of white beans
Red pepper flakes
Juice of 1/2 of a lemon
1 cup of blueberries
Morning snack (59 calories)
Pear
Lunch (462 calories)
Bean & Veggie Quesadilla with Avocado Salad
1 whole wheat tortilla
2 tbsp. of cheddar cheese
1 oz. of pinto beans, drained and rinsed
1 zucchini, chopped
1/2 of an avocado, sliced
1 cup of romaine lettuce, shredded
2 tbsp. of salsa
1/2 cup of plain Greek yogurt
Afternoon snack (173 calories)
Yogurt and grapes with cinnamon
Dinner (531 calories)
Tofu stir-fry with brown rice:
6 oz. of extra firm tofu
1 cup of broccoli florets
1/2 cup of red pepper, chopped
1/2 cup of snow peas
1 tsp. of sesame oil
1 tbsp. of reduced-sodium soy sauce
1 cup of cooked brown rice
Daily totals: 1,695 calories, 57 grams of fat, 1,685 mg of sodium, 223 grams of carbohydrates, 90 grams of protein
Extra snack: 1 oz. of crackers and 1/4 cup of hummus (200 to 300 calories)
Day 21 (By Davis)
Breakfast (470 calories)
Strawberry maple overnight oats:
1/4 cup of oats
1/4 cup of skim milk
1/2 cup of Greek yogurt
1 cup of strawberries
2 tsp. of maple syrup
2 tbsp. of pumpkin seeds
Morning snack (154 calories)
2 tangerines
1 tbsp. of Macadamia nuts
Lunch (483 calories)
Simple chicken salad with French dressing:
Dressing (1 tbsp. of white wine vinegar, 1 tbsp of olive oil and 1 tsp. of Dijon mustard)
1/2 cup of cucumbers, sliced
1/2 cup brown rice, cooked
3 oz. of Rotisserie chicken, chopped
1/2 an avocado, cubed
3 cups of mixed greens
Afternoon snack (61 calories)
1 cup strawberries
Dinner (461 calories)
4 oz. of salmon filet
1/3 cup of Brussels sprouts
1/2 tbsp. of maple syrup
1/4 tsp. of Dijon mustard
1/2 tsp. of dried thyme
1 clove of garlic, grated
1 tsp. of olive oil
¼ cup brown rice, cooked
Daily totals: 1,629 calories, 69 grams of fat, 793 mg. of sodium, 176 grams of carbohydrates, 91 grams of protein
Extra snack: 1 oz. of pretzels, 1 cup of baby carrots and 1/4 cup Caesar dressing (300 calories)
Day 22 (By Davis)
Breakfast (429 calories)
3/4 cup of skim milk
1/3 cup of buckwheat groats rinsed and drained
1 pinch of cinnamon
3 tbsp. of walnuts
2 figs, sliced
Morning snack (32 calories)
1/2 cup of raspberries
Lunch (571 calories)
Arugula chicken salad with pita
1/4 cup of corn kernels, drained and rinsed
1/2 cup of cherry tomatoes, halved
1 cup of arugula
6 oz. of Rotisserie chicken, chopped
Juice of 1/2 lemon
1 tsp. olive oil
1 whole wheat pita
Afternoon snack (126 calories)
4 mini bell peppers
1/4 cup of guacamole
Dinner (641 calories)
Italian chicken with broccoli and a whole grain roll:
1 tbsp. of olive oil
1 tsp. of herbs de Provence
1/2 cup of cherry tomatoes
2 tsp. of capers
4 oz. of Rotisserie chicken
1 whole grain bread roll
1/2 tbsp. of olive oil
1 red bell pepper, chopped
1 cup broccoli florets
1 tbsp. of pecans
Daily totals: 1,799 calories, 83 grams of fat, 1694 mg of sodium, 174 grams of carbohydrates, 116 grams of protein
Extra snack: 1/4 cup of pecans (340 calories)
Day 23 (By Davis)
Breakfast (471 calories)
2 slices whole wheat bread, toasted
1/2 of an avocado
1/2 cup of white beans
Red pepper flakes
Juice of 1/2 of a lemon
1 cup of blueberries
Morning snack (59 calories)
Pear
Lunch (462 calories)
Bean & Veggie Quesadilla with Avocado Salad
1 whole wheat tortilla
2 tbsp. of cheddar cheese
1 oz. of pinto beans, drained and rinsed
1 zucchini, chopped
1/2 of an avocado, sliced
1 cup of romaine lettuce, shredded
2 tbsp. of salsa
1/2 cup of plain Greek yogurt
Afternoon snack (173 calories)
Yogurt and grapes with cinnamon
Dinner (531 calories)
Tofu stir-fry with brown rice:
6 oz of extra firm tofu
1 cup of broccoli florets
1/2 cup of red pepper, chopped
1/2 cup of snow peas
1 tsp. of sesame oil
1 tbsp. of reduced-sodium soy sauce
1 cup of cooked brown rice
Daily totals: 1,695 calories, 57 grams of fat, 1,685 mg of sodium, 223 grams of carbohydrates, 90 grams of protein
Extra snack: 1 oz. of crackers and 1/4 cup of hummus (200 to 300 calories)
Day 24 (By Davis)
Breakfast (470 calories)
Strawberry maple overnight oats:
1/4 cup of oats
1/4 cup of skim milk
1/2 cup of Greek yogurt
1 cup of strawberries
2 tsp. of maple syrup
2 tbsp. of pumpkin seeds
Morning snack (154 calories)
2 tangerines
1 tbsp. of Macadamia nuts
Lunch (483 calories)
Simple chicken salad with French dressing:
Dressing (1 tbsp. of white wine vinegar, 1 tbsp of olive oil and 1 tsp. of Dijon mustard)
1/2 cup of cucumbers, sliced
1/2 cup brown rice, cooked
3 oz. of Rotisserie chicken, chopped
1/2 an avocado, cubed
3 cups of mixed greens
Afternoon snack (61 calories)
1 cup strawberries
Dinner (461 calories)
4 oz. of salmon filet
1/3 cup of Brussels sprouts
1/2 tbsp. of maple syrup
1/4 tsp. of Dijon mustard
1/2 tsp. of dried thyme
1 clove of garlic, grated
1 tsp. of olive oil
¼ cup brown rice, cooked
Daily totals: 1,629 calories, 69 grams of fat, 793 mg. of sodium, 176 grams of carbohydrates, 91 grams of protein
Extra snack: 1 oz. of pretzels, 1 cup of baby carrots and 1/4 cup Caesar dressing (300 calories)
Related: Cardiologists Are Begging You to Break This Super-Common After-Work Habit ASAP
Day 25 (By Ficek)
Breakfast (410 calories)
Cheesy eggs with fresh herbs and Italian roasted tomatoes
Multigrain toast
Fresh fruit
Morning snack (100 calories)
1 cup of vegetables
1 tbsp. of hummus
Lunch (660 calories)
Turkey chili with white cheddar cheese
Side of corn tortilla chips and guacamole
Afternoon snack (60 calories)
1/4 cup of edamame
Dinner (600 calories)
Cavatappi pasta and zucchini in a homemade rustic Italian ragu topped with goat cheese
A mini ciabatta bite and biscotti for dessert
Daily totals: 1,830 calories, 75 grams of fat, 1,960 mg of sodium, 247 grams of carbohydrates, 93 grams of protein
Extra snack: Apple or small banana with 1 tbsp. of peanut butter (190 calories)
Day 26 (By Ficek)
Breakfast (510 calories)
Cranberry oat breakfast bar
Creamy vanilla Greek yogurt
Dragon berry smoothie
Morning snack (100 calories)
Fresh fruit (Serving size: About the size of a fist)
Lunch (560 calories)
A combination of tender grilled chicken strips served over a bed of gyro couscous topped with crisp cucumbers, juicy grape tomatoes and creamy tahini
1 warm mini pita
Afternoon snack (100 calories)
1 cup of low-fat Greek yogurt
Dinner (480 calories)
Cheese-filled tortellini nestled in a rich, velvety pomodor.o sauce made with tomatoes, garlic, and a hint of basil topped with Parmesan cheese
Yellow squash (side)
Ciscotti for dessert
Daily totals: 1,750 calories, 63 grams of fat, 1,885 mg of sodium, 244 grams of carbohydrates, 106 grams of protein
Extra snack: Whole grain crackers with 1 oz. of cheese (200 calories)
Day 27 (By Ficek)
Breakfast (440 calories)
A cheese-topped egg strata made with egg whites, ricotta and white cheddar cheeses
Tropical fruit
Morning snack (100 calories)
6 low-sodium Triscuits
Lunch (700 calories)
Asian Fusion Bowl:
Glazed salmon
Basmati rice
Mango cucumber salad
Crisp carrots
Drizzled with a sweet soy dressing
A citrus madeleine for dessert
Afternoon snack (100 calories)
3 cups of air-popped popcorn
Dinner (520 calories)
Chicken meatballs simmered in a Swedish gravy served over garlic-whipped potatoes with citrus vegetables
Daily totals: 1,860 calories, 65 grams of fat, 2,130 mg of sodium, 244 grams of carbohydrates, 111 grams of protein
Extra snack: 1/2 of a whole-wheat pita with a 100-calorie pack of guacamole 150 calories)
Day 28 (By Ficek)
Breakfast (410 calories)
Cheesy eggs with fresh herbs and Italian roasted tomatoes
Multigrain toast
Fresh fruit
Morning snack (100 calories)
1 cup of vegetables
1 tbsp. of hummus
Lunch (660 calories)
Turkey chili with white cheddar cheese
Side of corn tortilla chips and guacamole
Afternoon snack (60 calories)
1/4 cup of edamame
Dinner (600 calories)
Cavatappi pasta and zucchini in a homemade rustic Italian ragu topped with goat cheese
A mini ciabatta bite and biscotti for dessert
Daily totals: 1,830 calories, 75 grams of fat, 1,960 mg of sodium, 247 grams of carbohydrates, 93 grams of protein
Extra snack: Apple or small banana with 1 tbsp. of peanut butter (190 calories)
Day 29 (By Ficek)
Breakfast (510 calories)
Cranberry oat breakfast bar
Creamy vanilla Greek yogurt
Dragon berry smoothie
Morning snack (100 calories)
Fresh fruit (Serving size: About the size of a fist)
Lunch (560 calories)
A combination of tender grilled chicken strips served over a bed of gyro couscous topped with crisp cucumbers, juicy grape tomatoes and creamy tahini
1 warm mini pita
Afternoon snack (100 calories)
1 cup of low-fat Greek yogurt
Dinner (480 calories)
Cheese-filled tortellini nestled in a rich, velvety Pomodoro sauce made with tomatoes, garlic, and a hint of basil topped with Parmesan cheese
Yellow squash (side)
Ciscotti for dessert
Daily totals: 1,750 calories, 63 grams of fat, 1,885 mg of sodium, 244 grams of carbohydrates, 106 grams of protein
Extra snack: Whole grain crackers with 1 oz. of cheese (200 calories)
Day 30 (By Ficek)
Breakfast (440 calories)
A cheese-topped egg strata made with egg whites, ricotta and white cheddar cheeses
Tropical fruit
Morning snack (100 calories)
6 low-sodium Triscuits
Lunch (700 calories)
Asian Fusion Bowl:
Glazed salmon
Basmati rice
Mango cucumber salad
Crisp carrots
Drizzled with a sweet soy dressing
A citrus madeleine for dessert
Afternoon snack (100 calories)
3 cups of air-popped popcorn
Dinner (520 calories)
Chicken meatballs simmered in a Swedish gravy served over garlic-whipped potatoes with citrus vegetables
Daily totals: 1,860 calories, 65 grams of fat, 2,130 mg of sodium, 244 grams of carbohydrates, 111 grams of protein
Extra snack: 1/2 of a whole-wheat pita with a 100-calorie pack of guacamole 150 calories)
Related: 3 Daily Habits That Can Flatten Your Belly
What to Know About Diet, Exercise and Weight Loss
Following the Mediterranean diet meal plan for weight loss is an excellent start. However, you'll want to take other steps to better your health (this advice also applies to people trying to maintain weight).
"Movement is a part of the Mediterranean diet," Kleiner says. "Getting regular exercise benefits every part of your body, from brain and heart to muscle, bones and mood. Guidelines generally suggest at least 30 minutes of moderate activity most days of the week."
Also, make food fun. Cohn suggests making meals social, such as sit-down, device-free meals. This step can also assist with mindful and intuitive eating, which involves tuning into your body's fullness cues so you eat when you are hungry and stop when you're satisfied.
Up Next:
Related: The Most Important Habit To Stop By 50 To Lower Your Risk of Heart Disease
Sources:
U.S. News Releases the 2025 Edition of Best Diets. US News & World Report.
Mediterranean diet in the management and prevention of obesity. Experimental Gerontology
Rima Kleiner, MS, RD, a nutrition expert and blogger at Dish on Fish
Mediterranean Diet for Primary and Secondary Prevention of Cardiovascular Disease and Mortality: An Updated Systematic Review. Nutrients.
Association between the Mediterranean Diet Score and Healthy Life Expectancy: A Global Comparative Study. The Journal of nutrition, health and aging.
René Ficek, RDN, the owner and operator of Seattle Sutton’s Healthy Eating and a registered dietitian and nutritionist
Kathleen Garcia-Benson, RDN, a registered dietitian with Top Nutrition Coaching
Marjorie Nolan Cohn, MS, RD, the clinical director of Berry Street
Amanda Blechman, RD, a registered dietitian and the director of nutrition and scientific affairs at Danone North America
Amy Davis, RDN, the founder of Amy Davis Nutrition, LLC
American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association.
