30-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian (2024)

If you’re interested in following the Mediterranean diet but are unsure where to start, you’ve come to the right place. In this 30-day Mediterranean meal plan, we include a whole month of delicious and nutritious recipes that are perfect for beginners. Whether you’re new in the kitchen or just looking to simplify your routine, this meal plan can work for everyone.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Why This Meal Plan Is Great for You

To tailor this meal plan to beginners, we chose recipes with shorter instructions and simple ingredient lists and included plenty of meal-prep tips and callouts for leftovers to make for a more manageable routine. While choosing simpler recipes was a priority, we certainly didn’t skimp on nutrition (or flavor). Each day provides at least 60 grams of protein and 28 grams of heart-healthy fiber, though most days come in quite a bit higher than that.We set this meal plan at 1,500 calories per day and included modifications for 1,200 and 2,000 calories per day for those with different calorie needs. As with all meal plans, this is meant to be an example of a healthy eating routine. Make adjustments as desired to fit your routine and taste preferences.

Frequently Asked Questions

Is it OK to mix and match meals if there is one I do not like?

Absolutely, we have tons of Mediterranean recipes you can substitute for any recipe you do not like. Most dinners are between 400 and 500 calories, with a few outliers. For daily totals, we aimed for 1,500 calories, at least 60 grams of protein, 28 grams of fiber and no more than 2,300 milligrams of sodium. If you’re closely monitoring calories, protein, fiber or any other nutrients, you may want to choose a substitute with similar nutrition numbers.
Can I eat the same breakfast or lunch every day?

If eating the same breakfast or lunch every day fits your routine better, that works! Each breakfast is approximately 300 to 400 calories, while each lunch spans about 350 to 450 calories. We provided several breakfast and lunch ideas throughout the month to show different options, but you can opt to repeat your favorites if that’s preferred.
Is the Mediterranean diet healthy?

Yes, the Mediterranean diet is a nutrient-rich way of eating. It emphasizes whole grains, fruits, vegetables, healthy fats and legumes, as well as cooking more meals at home. Research links the Mediterranean diet to a reduced risk of type 2 diabetes, improved heart health, reduced risk of metabolic syndrome and even improved cognitive function.

What Is the Mediterranean Diet?

The Mediterranean diet is considered one of the healthiest ways of eating due to its emphasis on fruits, vegetables, legumes, whole grains and fish. While it doesn’t recommend eating high amounts of processed foods or refined grains, it also doesn’t set strict guidelines, which makes it more of a lifestyle than a rigid eating plan.

Mediterranean Diet Foods to Focus On

Fruits
Vegetables
Whole grains
Fish
Lean meat
Olive oil and other vegetable oils
Avocado
Nuts
Seeds
Legumes
Dairy, especially fermented dairy, like yogurt, cottage cheese and kefir
Herbs and spices

Week 1

How to Meal-Prep Your Week of Meals

Make Triple-Berry Blended Oats to have for breakfast on Days 2 through 5.
Prepare to have for lunch on Days 2 through 5.
Make Anti-Inflammatory Energy Balls to have as a snack throughout the week.

Day 1

30-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian (1)

Breakfast (319 calories)

1 serving
1 medium apple

A.M. Snack (126 calories)

1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
¼ cup raspberries

Lunch (436 calories)

1 serving
1 plum

P.M. Snack (98 calories)

¼ cup salted dry-roasted edamame

Dinner (526 calories)

1 serving Crispy Salmon Rice Bowl

Daily Totals: 1,506 calories, 70g fat, 86g protein, 142g carbohydrate, 28g fiber, 1,512mg sodium

Make it 1,200 calories: Omit apple at breakfast and yogurt at A.M. snack, plus change P.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 3 Anti-Inflammatory Energy Balls as an evening snack.

Day 2

30-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian (2)

Breakfast (390 calories)

1 serving Triple-Berry Blended Oats

A.M. Snack (134 calories)

2 Anti-Inflammatory Energy Balls

Lunch (498 calories)

1 serving

P.M. Snack (59 calories)

1 medium peach

Dinner (426 calories)

1 serving Chicken Caprese Salad

Daily Totals: 1,506 calories, 68g fat, 68g protein, 152g carbohydrate, 31g fiber, 1,519mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change lunch to 1 serving Cucumber Salad Sandwich.

Make it 2,000 calories: Add 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to A.M. snack, 1 medium banana to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 3

30-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian (3)

Breakfast (390 calories)

1 serving Triple-Berry Blended Oats

A.M. Snack (134 calories)

2 Anti-Inflammatory Energy Balls

Lunch (498 calories)

1 serving

P.M. Snack (21 calories)

¼ cup blueberries

Dinner (472 calories)

1 serving Turkey Enchiladas

Daily Totals: 1,514 calories, 68g fat, 68g protein, 163g carbohydrate, 34g fiber, 1,507mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change lunch to 1 serving Cucumber Salad Sandwich.

Make it 2,000 calories: Add 1 medium peach to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 4

30-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian (4)

Breakfast (390 calories)

1 serving Triple-Berry Blended Oats

A.M. Snack (59 calories)

1 medium peach

Lunch (498 calories)

1 serving

P.M. Snack (98 calories)

1/4 cup salted dry-roasted edamame

Dinner (470 calories)

1 serving

Daily Totals: 1,515 calories, 63g fat, 72g protein, 168g carbohydrate, 33g fiber, 1,322mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine, change lunch to 1 serving Cucumber Salad Sandwich and change P.M. snack to ¼ cup blueberries.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to P.M. snack and 1 serving Simple Spinach Salad to dinner.

Day 5

30-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian (5)

Breakfast (390 calories)

1 serving Triple-Berry Blended Oats

A.M. Snack (187 calories)

1 cup low-fat plain strained (Greek-style) yogurt
1/4 cup blueberries

Lunch (498 calories)

1 serving

P.M. Snack (35 calories)

1 clementine

Dinner (414 calories)

1 serving Quinoa Avocado Salad

Daily Totals: 1,523 calories, 73g fat, 60g protein, 166g carbohydrate, 36g fiber, 1,077mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium peach and change lunch to 1 serving Cucumber Salad Sandwich.

Make it 2,000 calories: Add 3 Anti-Inflammatory Energy Balls to A.M. snack, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.