The Ultimate Guide to the Mediterranean Diet for Improved Health and Longevity

Randa Foda
Aug 7
3 min read

Sample 30 day Mediterranean diet plan

Simple, affordable, low-calorie, low-glycemic index Mediterranean diet plan for a month, with 3 meals and 2 snacks per day.

This plan focuses on whole, minimally processed foods and emphasizes vegetables, healthy fats, lean proteins, and whole grains.

Week 1:

Day 1:

Breakfast: Greek yogurt with fresh berries and a sprinkle of chia seeds

Snack: Apple slices with a tablespoon of almond butter

Lunch: Quinoa salad with cucumber, tomatoes, red onion, feta cheese, and olive oil dressing

Snack: Carrot sticks with hummus

Dinner: Grilled chicken with a side of roasted vegetables (zucchini, bell peppers, eggplant) and a small serving of brown rice

Day 2:

Breakfast: Oatmeal with a few walnuts and a drizzle of honey

Snack: A small handful of almonds

Lunch: Mediterranean tuna salad (tuna, olive oil, lemon, parsley, cucumber, and olives)

Snack: Celery sticks with guacamole

Dinner: Baked salmon with a side of steamed broccoli and quinoa

Day 3:

Breakfast: Whole grain toast with avocado and a poached egg

Snack: Greek yogurt with a few sliced strawberries

Lunch: Grilled veggie wrap with hummus (whole grain wrap, roasted veggies, hummus, and spinach)

Snack: A small handful of sunflower seeds

Dinner: Chickpea and spinach stew with olive oil and garlic, served with a side of whole wheat pita bread

Day 4:

Breakfast: Smoothie with spinach, banana, almond milk, and protein powder

Snack: Cucumber slices with tzatziki sauce

Lunch: Lentil salad with tomatoes, cucumber, parsley, olive oil, and lemon

Snack: A small handful of walnuts

Dinner: Grilled turkey burger with a side of roasted Brussels sprouts and sweet potato wedges

Day 5:

Breakfast: Chia pudding made with almond milk, chia seeds, and a few blueberries

Snack: A boiled egg with a sprinkle of paprika

Lunch: Greek salad with lettuce, tomatoes, cucumbers, olives, and grilled chicken

Snack: Baby carrots with hummus

Dinner: Grilled shrimp with roasted asparagus and quinoa

Day 6:

Breakfast: Whole grain toast with a boiled egg and a side of cherry tomatoes

Snack: A handful of pistachios

Lunch: Falafel with a side of mixed greens and tahini dressing

Snack: Sliced pear with a small amount of goat cheese

Dinner: Baked cod with sautéed spinach and a small serving of whole wheat couscous

Day 7:

Breakfast: Scrambled eggs with spinach, tomatoes, and a sprinkle of feta

Snack: A small handful of mixed nuts

Lunch: Grilled chicken salad with mixed greens, avocado, olives, and olive oil dressing

Snack: Sliced cucumber with hummus

Dinner: Eggplant and tomato stew with garlic and olive oil, served with a side of quinoa

Week 2:

(Repeat days from Week 1, alternating with some variations)

Day 8:

Breakfast: Smoothie bowl with unsweetened almond milk, spinach, frozen berries, and a sprinkle of chia seeds

Snack: A boiled egg and a handful of cherry tomatoes

Lunch: Tuna and chickpea salad with lemon and olive oil dressing

Snack: A small handful of almonds

Dinner: Grilled chicken with roasted cauliflower and brown rice

Week 3:

(Repeat days from Week 2, alternating with some variations)

Day 9:

Breakfast: Oatmeal with a sprinkle of flaxseeds and raspberries

Snack: Sliced bell pepper with guacamole

Lunch: Grilled vegetable wrap with hummus

Snack: A small handful of pumpkin seeds

Dinner: Grilled shrimp with steamed green beans and quinoa

Week 4:

(Repeat days from Week 3 with small adjustments)

Day 10:

Breakfast: Greek yogurt with a few slices of banana and chia seeds