Here’s Your 30-Day Nutritionist-Approved Mediterranean Diet Meal Plan
Ready to eat like you love your body and your taste buds? This 30-day Mediterranean plan keeps it simple, colorful, and satisfying, with meals a nutritionist would happily sign off on.
You will rotate smart staples, reduce decision fatigue, and still enjoy variety every single day. Grab a shopping list and let’s make healthy feel easy and delicious.
1. Day 1: Bright Start Classics
Begin with Greek yogurt swirled with berries, chopped walnuts, and a light drizzle of honey. Lunch brings a chickpea salad tossed with cucumber, tomato, red onion, olive oil, and lemon.
For dinner, savor lemon-herb salmon beside roasted broccoli and fluffy quinoa.
Keep energy steady with an apple dipped in almond butter for a satisfying snack. Hydrate with water or sparkling water and a squeeze of lemon.
Season generously with herbs for flavor without extra salt.
2. Day 2: Cozy Bowls
Wake up to oatmeal warmed with cinnamon, topped with sliced banana and chia seeds. Lunch is comforting lentil soup with a crisp side salad dressed in olive oil and vinegar.
Dinner features a chicken souvlaki bowl over brown rice with tzatziki, tomato, and cucumber.
Snack on briny olives and a small handful of nuts to keep hunger calm. Cook extra chicken to repurpose tomorrow if you like.
Keep portions balanced and listen to fullness cues.
3. Day 3: Greens And Grains
Breakfast is avocado toast on whole grain with a perfectly boiled egg. Lunch keeps choices flexible with tuna or white bean salad piled over mixed greens.
Dinner brings garlicky shrimp with tomatoes and spinach tossed through whole wheat pasta.
Snack on an orange or a few clementines for sunny sweetness. Add capers or lemon zest to boost flavor without extra calories.
Aim for half your plate vegetables at lunch and dinner.
4. Day 4: Colorful Wrap Day
Start with cottage cheese topped with juicy peach or pineapple and crunchy pistachios. Lunch is a Mediterranean veggie wrap layered with hummus, crisp veggies, and a sprinkle of feta.
Dinner offers stuffed peppers filled with turkey or chickpeas alongside a fresh side salad.
Snack on carrots and hummus for fiber and satisfying crunch. Use whole grain wraps to keep you fuller longer.
Add herbs like oregano and mint to brighten every bite.
5. Day 5: Light And Fresh
Blend a smoothie with spinach, berries, yogurt, and flax for a balanced breakfast. Lunch puts leftover stuffed peppers to smart use, saving time and reducing waste.
Dinner is baked cod with olives and blistered cherry tomatoes, plus roasted zucchini.
Snack on a small square of dark chocolate with strawberries for a sweet finish. Keep olive oil portions modest, focusing on flavor.
Consider baking extra cod for an easy protein tomorrow.
6. Day 6: Sheet-Pan Ease
Enjoy scrambled eggs with spinach and tomatoes plus whole grain toast. Lunch is quinoa tabbouleh with chickpeas, bright with lemon and herbs.
Dinner simplifies life with sheet-pan chicken thighs roasted alongside peppers and onions, served with nutty farro.
Snack on a ripe pear to finish the day. Batch-cook extra farro for grain bowls later.
Toss vegetables with garlic and paprika for deep, savory flavor without heaviness.
7. Day 7: Comforting Bowl Night
Layer a yogurt parfait with granola and fruit for an energizing breakfast. Lunch repurposes leftover sheet-pan chicken over leafy greens with a drizzle of olive oil.
Dinner soothes with veggie minestrone packed with beans, served with a slice of whole grain bread.
Snack on cucumber slices dipped in tzatziki for cool crunch. Add extra veggies to the soup to boost fiber.
Keep sodium in check by using low-salt broth.
8. Day 8: Omega-3 Focus
Overnight oats with berries and walnuts make mornings effortless. Lunch is a Greek salad with your choice of added protein, like chicken, chickpeas, or tuna.
Dinner highlights omega-3s with salmon or sardines, lemon, roasted asparagus, and hearty barley.
Snack on grapes with a few almonds for a sweet and crunchy pairing. Add dill and parsley to the salad for freshness.
Roast asparagus until just tender for snap and flavor.
9. Day 9: Simple And Satisfying
Breakfast is whole grain toast spread with peanut butter and topped with banana. Lunch makes the most of leftover minestrone for a quick, wholesome bowl.
Dinner is a chicken and vegetable stir-fry cooked in olive oil, served over brown rice.
Snack on plain yogurt dusted with cinnamon for a comforting treat. Keep stir-fry high on vegetables and moderate on rice.
Add lemon at the end for brightness.
10. Day 10: Make-Ahead Wins
Grab veggie egg muffins you made ahead for a no-stress breakfast. Lunch is a hummus bowl topped with chopped veggies, olives, feta, and torn whole grain pita.
Dinner serves turkey meatballs simmered in tomato sauce over whole wheat spaghetti with a bright side salad.
Snack on a crisp apple to round out the day. Freeze extra meatballs for quick future meals.
Use plenty of herbs and a pinch of chili for depth.
11. Day 11: Savory And Sweet
Start with yogurt topped with chopped dates and pistachios for sweet crunch. Lunch uses leftover meatballs over salad greens with a squeeze of lemon.
Dinner features baked feta melting into tomatoes and chickpeas, served with crusty whole grain bread.
Snack on roasted chickpeas for protein and crunch. Add extra cherry tomatoes for juicy bursts.
Keep portions mindful while enjoying every bite slowly.
12. Day 12: Zesty And Fresh
Oatmeal with chopped apple, cinnamon, and walnuts brings cozy balance. Lunch is sardine or tuna toast topped with peppery arugula and lemon.
Dinner goes coastal with grilled shrimp tacos on whole grain tortillas, finished with crunchy slaw and creamy avocado.
Snack on a juicy orange for vitamin C. Swap sardines for tuna if needed.
Keep taco portions balanced with plenty of slaw.
13. Day 13: Herb Garden Day
Whisk a veggie omelet and enjoy it with a side of fruit. Lunch stars a lentil salad bright with parsley, cucumber, tomato, and lemon.
Dinner is a comforting eggplant and zucchini stew served over fluffy quinoa.
Snack on a small handful of nuts with a few olives. Add mint and oregano to the stew for lift.
Use olive oil thoughtfully, savoring every aromatic bite.
14. Day 14: Sunday-Style Roast
Blend a smoothie of banana, berries, spinach, and yogurt for a creamy start. Lunch uses leftover eggplant stew to keep prep simple.
Dinner brings roasted chicken with lemony Greek potatoes and tender green beans for a classic plate.
Snack on carrots and hummus for crunch and fiber. Roast extra chicken to fuel tomorrow’s lunch.
Sprinkle parsley and lemon zest just before serving.
15. Day 15: Balanced And Bright
Enjoy Greek yogurt topped with berries and sunflower seeds. Lunch is a Mediterranean pasta salad on whole wheat spirals, loaded with veggies and chickpeas.
Dinner features seared trout or salmon with garlicky sauteed spinach and a scoop of brown rice.
Snack on a crisp pear to refresh your palate. Make extra pasta salad for quick sides.
Add lemon wedges to the fish for brightness without extra salt.
16. Day 16: Plant-Powered Comfort
Top avocado toast with tomato and a sprinkle of feta for a savory morning. Lunch finishes the leftover pasta salad, still delicious and convenient.
Dinner warms with a chickpea curry-style Mediterranean stew, loaded with cauliflower and served over farro.
Snack on fruit with a small handful of nuts. Layer spices like cumin, coriander, and paprika thoughtfully.
Adjust heat with chili flakes to taste.
17. Day 17: Fresh Crunch Day
Begin with cottage cheese topped with berries and walnuts. Lunch offers chicken salad tucked into crisp lettuce cups with olive oil, lemon, and herbs.
Dinner serves a stuffed sweet potato with black beans, salsa-style tomatoes, and avocado, plus a simple salad.
Enjoy a small dark chocolate square for dessert. Add lime and cilantro to brighten flavors.
Use leftover chicken for tomorrow’s bowls if you plan ahead.
18. Day 18: Quick Seafood Night
Oatmeal with chia and berries keeps mornings steady. Lunch finishes the stuffed sweet potato, still hearty and satisfying.
Dinner is garlic herb shrimp with roasted Brussels sprouts and fluffy quinoa for a quick, balanced plate.
Snack on yogurt dusted with cinnamon to wind down. Roast sprouts until caramelized for sweetness.
Keep shrimp just-cooked for tenderness and bright flavor.
19. Day 19: Shawarma Vibes
Start with eggs and sauteed mushrooms plus whole grain toast. Lunch is a nourishing white bean and kale soup that hits the spot.
Dinner leans shawarma-style with spiced chicken over grains, cucumber, tomato, and a drizzle of tahini sauce.
Snack on an apple with a few nuts for crunch. Add sumac and paprika for depth without heaviness.
Prep extra chicken for tomorrow’s salad.
20. Day 20: Veggie Pizza Night
Layer a yogurt parfait with fruit and granola for an easy morning win. Lunch is leftover bean soup, cozy and quick.
Dinner celebrates whole wheat flatbread pizza piled with veggies, olives, and just enough mozzarella.
Snack on a handful of grapes for sweetness. Add arugula after baking for peppery freshness.
Keep portions mindful and pair pizza with a side salad.
21. Day 21: Market-Fresh Plates
Overnight oats with banana and cocoa taste like dessert for breakfast. Lunch turns leftovers into a Greek salad topped with salmon or chicken.
Dinner serves ratatouille-style veggies with your choice of grilled fish or chickpeas.
Snack on carrots and hummus for fiber and satisfaction. Add fresh basil to the ratatouille for aroma.
Adjust portions based on your hunger and activity.
22. Day 22: Olive Grove Roast
Blend a smoothie with greens, berries, and yogurt for an easy start. Lunch is tuna and white bean salad brightened with lemon and herbs.
Dinner features baked chicken with tomatoes and olives, served with roasted cauliflower and farro.
Snack on a juicy orange for a refreshing finish. Add rosemary and thyme to the roast for fragrance.
Make extra farro for tomorrow’s bowls.
23. Day 23: Comfort Pasta Twist
Scramble eggs with peppers and onions and add fruit on the side. Lunch layers leftover baked chicken over greens for an effortless bowl.
Dinner turns lentils into a hearty bolognese over whole wheat pasta with a crisp side salad.
Snack on a ripe pear to balance the savory meal. Finish pasta with olive oil and parsley.
Make extra sauce to freeze for busy nights.
24. Day 24: Pesto By The Sea
Enjoy Greek yogurt topped with figs or raisins and pistachios for contrast and crunch. Lunch wraps creamy hummus and veggies into a portable meal with a side salad.
Dinner serves salmon with a pesto-style herb sauce, roasted broccoli, and quinoa.
Snack on a few olives and nuts for savory satisfaction. Use basil, parsley, and lemon in the pesto.
Roast broccoli until edges char for flavor.
25. Day 25: Cozy Chili Night
Oatmeal with berries and flax seeds powers your morning. Lunch places leftover salmon over greens with a squeeze of lemon.
Dinner is turkey chili with beans, finished Mediterranean-style with olive oil and herbs, plus a side salad.
Snack on a small bowl of yogurt for protein. Add smoked paprika and cumin to the chili.
Make a double batch for easy lunches tomorrow.
26. Day 26: Skillet Speed
Keep breakfast simple with avocado toast and a boiled egg. Lunch stuffs chickpea salad into a whole grain pita with crisp cucumber slices.
Dinner is a shrimp and veggie skillet tossed with olive oil and served over brown rice.
Snack on a crunchy apple to finish the day. Add lemon and parsley to the skillet just before serving.
Buy prepped veggies to save time on weeknights.
27. Day 27: Grill And Greens
Start with cottage cheese topped with pineapple and walnuts. Lunch heats up leftover turkey chili for a hearty midday bowl.
Dinner brings grilled chicken with a big chopped salad and a slice of whole grain bread.
Enjoy a small dark chocolate square to close the day. Add oregano and lemon to the salad dressing.
Grill extra chicken for tomorrow’s Greek salad.
28. Day 28: Back-To-Basics Comfort
Build a yogurt parfait with fruit and granola for steady energy. Lunch is classic lentil soup paired with a crisp salad.
Dinner features Mediterranean baked cod with olive oil, herbs, roasted zucchini, and barley.
Snack on a bright orange for a refreshing finish. Keep seasoning focused on lemon, garlic, and parsley.
Save leftover barley for tomorrow’s bowl.
29. Day 29: Pantry Pasta Joy
Grab veggie egg muffins with fruit for a quick start. Lunch is quinoa tabbouleh with chickpeas, lemony and bright.
Dinner keeps it simple with pasta tossed in garlic and olive oil, wilted spinach, and juicy tomatoes, plus a side salad.
Snack on a small handful of nuts for staying power. Add chili flakes and lemon zest to the pasta.
Save leftover pasta for tomorrow’s bowl.
30. Day 30: Clean-Out Celebration
Finish strong with oatmeal topped with banana, cinnamon, and chia. Lunch is a Greek salad with your favorite protein for satisfying balance.
Dinner turns leftovers into a clean-out-the-fridge Mediterranean bowl with greens, roasted vegetables, beans, a whole grain, olive oil, and lemon.
Snack on fresh fruit and celebrate your consistency. Keep flavors bold with herbs and citrus.
Reflect on wins and note favorites to repeat next month.
