The Mediterranean Diet may just be the best eating plan out there. This way of eating has become popular because it’s a well-rounded way of living that doesn’t force you to restrict or deprive yourself. It’s based on a way of eating that’s prominent in Mediterranean cultures- some of the healthiest in the world. If filling up on fish, fruits, veggies, and high-fibre foods sounds like your kind of diet, check out this 30 day Mediterranean diet meal plan and see if it’s right for you!
What is the Mediterranean Diet?
The Mediterranean Diet is less of a traditional diet plan, and more of a lifestyle based way of eating. It’s a way of eating that features foods typically eaten in Greece such as fish, fruits, vegetables, beans, high-fibre breads and whole grains, nuts and olive oil. Meats, cheeses and sweets are very limited, and the recommended foods are high in monounsaturated fats, fibre and omega-3 fatty acids.
The Mediterranean Diet urges you to fill your body with healthy foods, putting a strong emphasis on fruits, vegetables and high-fibre grains. An average of 35% to 40% of calories on the Mediterranean Diet can come from fat, and these mainly come from unsaturated oils such as fish oils, olive oils, certain nut and seed oils, and from nuts.
The diet is known and loved for its benefit to heart health, reducing your risk of heart disease by lowering levels of bad LDL cholesterol and improving cardiovascular conditions. If you find other diet plans to be restricting, this may be a healthy way of eating that can work for you.
Does the Mediterranean Diet Work for Weight Loss?
Since the Mediterranean Diet isn’t a traditional diet, but rather a way of eating in certain parts of the world, it wasn’t specifically designed for weight loss. However, since it’s one of the healthiest diets around and decreases your intake of meats, cheeses and sweets, it’s an incredibly well-rounded and healthy way to lose weight without having to go on a strict eating plan.
Keep in mind, that this all depends on your eating habits and creating healthy habits for yourself. Even healthy diets like this one aren’t a free-for-all eating plan and will work best coupled with exercise and an active lifestyle.
30-Day Mediterranean Diet Meal Plan for Beginners
30 Mediterranean Diet Breakfasts
1. Caprese Avocado Toast | Kitchn
2. Mediterranean Breakfast Salad | Camille Styles
3. Honey Almond Ricotta Spread with Peaches | Aggie’s Kitchen
4. Baked Eggs with Avocado and Feta | Kalyn’s Kitchen
5. Gingerbread Quinoa Breakfast Bake with Banana | Food, Faith, Fitness
6. Greek Omelette Casserole | A Spicy Perspective
7. Baked Eggs and Zoodles with Avocado | Pure Wow
8. Crispy White Beans with Greens and Poached Eggs | Kitchn
9. Smoked Salmon and Poached Eggs on Toast | Killing Thyme
10. Greek Yogurt Pancakes | Julia’s Album
11. Cauliflower Fritters with Hummus | Food, Faith Fitness
12. Mediterranean Frittata | A Mind Full Mom
13. Banana Mocha Overnight Oats | The Full Helping
14. Hummus and Veggie Breakfast Bowl | Gimme Some Oven
15. Green Smoothie with Apple and Avocado | Pure Wow
16. Avocado Toast with Persimmon, Pomegranate and Fennel | Floating Kitchen
17. Berry Chia Overnight Oats | Pinch of Yum
18. Petite Vegetable Frittatas | What’s Gaby Cooking
19. Mediterranean Scrambled Eggs | Easy Cheesy Vegetarian
20. Breakfast Grain Salad with Blueberries, Hazelnuts and Lemon | Kitchn
21. Mediterranean Egg Cups | The Foodie and the Fix
22. Savoury Steel Cut Oatmeal | Cookie and Kate
23. Over Easy Avocado Toasts | Snixy Kitchen
24. Eggs Baked in Tomatoes | Pure Wow
25. Instant Pot Yogurt | Damn Delicious
26. Spinach Feta Breakfast Wraps | Kitchn
27. Feta and Quinoa Egg Muffins | E.A. Stewart
28. Quinoa Breakfast Skillet | How Sweet Eats
29. Slow Cooker Mediterranean Frittata | Pure Wow
30. Mediterranean Breakfast Pita | Kitchn
30 Mediterranean Diet Lunches
1. Greek Goddess Bowl | Minimalist Baker
2. Mediterranean Tuna Salad | A Pinch of Healthy
3. Greek Salad Sushi | Live, Eat, Learn
4. Avocado Tomato Gouda Socca Pizza | Cotter Crunch
5. Mediterranean Egg Salad | The Healthy Maven
6. Mediterranean Lettuce Wraps | Eating Well
7. Lemony Orzo Salad | Gimme Some Oven
8. Falafel Kale Salad with Tahini Dressing | The Savory Vegan
9. Mediterranean Lentil Salad | Thyme and Toast
10. Greek Lemon Chicken Soup | A Spicy Perspective
11. Salmon Pita Sandwich | Eating Well
12. Gluten-Free Mediterranean Pasta | The Cozy Apron
13. Greek Shrimp and Farro Bowls | Dishing Out Health
14. Lemon Parmesan Chicken with Zucchini Noodles | Lexi’s Clean Kitchen
15. Bulgur Salad with Feta | A Thought For Food
16. Hummus and Greek Salad | Eating Well
17. Greek Turkey Meatball Gyro with Tzatziki | Joyful Healthy Eats
18. Quinoa Stuffed Eggplant with Tahini Sauce | Simply Quinoa
19. Israeli Pasta Salad | The View From Great Island
20. Mediterranean Nachos | Shape
21. Mediterranean Bento Lunch | Eating Well
22. Mediterranean Quinoa Bowl with Roasted Red Pepper Sauce | Pinch of Yum
23. Loaded Mediterranean Veggie Sandwich | Layers of Happiness
24. Potato Hash with Asparagus, Chickpeas and Poached Eggs | The Mediterranean Dish
25. Mediterranean Chopped Salad | Shape
26. Salmon Souvlaki Bowls | Half Baked Harvest
27. Mediterranean Chicken and Chickpea Soup | Eating Well
28. Smoky Vegan Moussaka | Full of Plants
29. Greek Fish Tacos | Gimme Some Oven
30. Mediterranean Pasta Salad | Eating Well
30 Mediterranean Diet Dinners
1. One-Pot Greek Chicken with Lemon Rice | Recipe Tin Eats
2. Greek Quesadillas | Damn Delicious
3. Roasted Herb Salmon | Shape
4. Spanish Garlic Shrimp | The Foodie Physician
5. Crockpot Chicken Thighs with Artichokes and Sun-Dried Tomatoes | Diethood
6. Vegetable Lentil Soup | Julie Harrington
7. Quinoa Tabbouleh | Simple Vegan Blog
8. Couscous with Sun-Dried Tomato and Feta | Foodie Crush
9. Walnut Rosemary Roasted Salmon | Eating Well
10. Mediterranean Chicken and Barley Salad | Shape
11. Spinach Feta Grilled Cheese | Budget Bytes
12. Garlicky Swiss Chard and Chickpeas | Foodie Crush
13. Chicken Souvlaki Kebabs with Mediterranean Couscous | Eating Well
14. Mediterranean Fig and Mozzarella Salad | BBC Good Food
15. One-Pan Mediterranean Cod | Abra’s Kitchen
16. Zucchini Lasagna Rolls | Eating Well
17. Farro Bowl with Shiitake Mushrooms and Winter Greens | In Pursuit of More
18. Chickpea and Vegetable Coconut Curry | Pure Wow
19. Mediterranean Grilled Balsamic Chicken with Olive Tapenade | Foodie Crush
20. Mussels with Tomatoes and Chilli | BBC Good Food
21. Mediterranean White Bean Salad | Shape
22. Greek Salad Nachos | Eating Well
23. Jerk Shrimp with Pineapple Rice | The Caribbean Hut
24. Cilantro Lime Grilled Chicken with Avocado Salsa | Joyful Healthy Eats
25. Baked Salmon Tacos | Salt & Lavender
26. Linguine and Zucchini Noodles with Shrimp | Foodie Crush
27. Simple Grilled Salmon and Vegetables | Eating Well
28. Mediterranean Baked Sweet Potatoes | Minimalist Baker
29. Sweet Potato Noodles with Almond Sauce | Pure Wow
30. Easy Chicken Piccata | Foodie Crush
30 Mediterranean Diet Snacks
1. Greek Guacamole | Minimalist Baker
2. Watermelon “Pizza” with Feta and Balsamic | Skinny Taste
3. Loaded Mediterranean Hummus | Sunny Thymes
4. Chunky Monkey Paleo Trail Mix | Cotter Crunch
5. Smoky Loaded Eggplant Dish | The Mediterranean Dish
6. Roasted Chickpeas | A Simple Pantry
7. Simple Quinoa Granola | Minimalist Baker
8. Spicy Red Lentil Dip | The Pretty Bee
9. Greek Yogurt Spinach Artichoke Dip | Fit Mitten Kitchen
10. Greek Zucchini Fritters | The Foodie Physician
11. Baked Phyllo Chips | Olive Tomato
12. Baked Beet Chips | Foodie Crush
13. Smoked Salmon and Avocado Summer Rolls | I am A Food Blog
14. Grab-and-Go Snack Jars | The Butter Half
15. Beet Hummus | Pure Wow
16. Spring Pea and Fava Bean Guacamole | What’s Cooking Good Looking
17. Mediterranean Cucumber Roll-Ups | Yummly
18. Mediterranean Bean Dip with Roasted Squash | The Mediterranean Dip
19. Air Fryer Roasted Pumpkin Seeds | A Pretty Life
20. Blueberry Coconut Energy Bars | Two Peas and Their Pod
21. Heirloom Tomato Bruschetta | Pure Wow
22. Greek Hummus Pita Bites | Yummly
23. Tzatziki Sauce | Alyssa Lavy
24. Mediterranean Salsa Dip | Meal Planning Magic
25. Peach Caprese Skewers | Eating Well
26. Roasted Veggie Chips | Pure Wow
27. Greek Tuna Salad Bites | Yummly
28. Date Cocoa Energy Balls | Olive Tree Nutrition
29. Cucumber Hummus Sandwiches | Eating Well
30. Lavash Chips with Mediterranean Dip | Hungry Haley
The Mediterranean diet plan allows you to eat delicious food and lose weight, all without depriving yourself! Try these awesome recipes for your 30-day intro to this well-rounded eating plan!
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