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Mediterranean Diet Plan
A heart-healthy eating plan based on the traditional foods of countries bordering the Mediterranean Sea. Rich in fruits, vegetables, whole grains, and healthy fats.
Duration
4 Weeks
Calories
2000–2200 kcal/day
Macros Distribution
Protein — 20%
Carbs — 50%
Fat — 30%
Monday
4 MealsBreakfast
2 items
- Greek yogurt with honey and walnuts
- Fresh fruit
Lunch
3 items
- Greek salad
- Grilled chicken
- Whole grain pita
Snack
2 items
- Apple slices with almond butter
- Green tea
Dinner
3 items
- Baked salmon
- Quinoa
- Roasted vegetables
Tuesday
4 MealsBreakfast
3 items
- Whole grain toast with avocado
- Tomato
- Poached eggs
Lunch
3 items
- Lentil soup
- Greek salad
- Whole grain bread
Snack
2 items
- Handful of almonds
- Fresh figs
Dinner
4 items
- Chicken souvlaki
- Tzatziki
- Greek salad
- Pita bread
Wednesday
4 MealsBreakfast
3 items
- Oatmeal with berries
- Walnuts
- Honey
Lunch
4 items
- Tuna salad
- Mixed greens
- Olives
- Olive oil dressing
Snack
2 items
- Greek yogurt
- Pomegranate seeds
Dinner
2 items
- Vegetable moussaka
- Greek salad
Thursday
4 MealsBreakfast
3 items
- Whole grain pancakes
- Fresh fruit
- Nuts
Lunch
4 items
- Chickpea salad
- Feta cheese
- Olives
- Whole grain bread
Snack
2 items
- Hummus with vegetable sticks
- Green tea
Dinner
4 items
- Grilled fish
- Roasted vegetables
- Lemon
- Herbs
Friday
4 MealsBreakfast
3 items
- Feta cheese omelette
- Tomatoes
- Whole grain toast
Lunch
3 items
- Greek salad
- Grilled shrimp
- Pita bread
Snack
2 items
- Walnuts
- Dried apricots
Dinner
3 items
- Lamb with herbs
- Roasted potatoes
- Green beans
Saturday
4 MealsBreakfast
4 items
- Greek yogurt parfait
- Honey
- Granola
- Berries
Lunch
3 items
- Stuffed grape leaves
- Tzatziki
- Greek salad
Snack
2 items
- Fresh fruit
- Cheese
Dinner
3 items
- Vegetable paella
- Mixed green salad
- Red wine (optional)
Sunday
4 MealsBreakfast
4 items
- Whole grain toast
- Avocado
- Poached eggs
- Tomatoes
Lunch
2 items
- Leftover paella
- Greek salad
Snack
3 items
- Olives
- Feta cheese
- Whole grain crackers
Dinner
3 items
- Roast chicken
- Roasted vegetables
- Lemon potatoes
Notes
Emphasize extra virgin olive oil, fish, nuts, and plenty of vegetables. Limit red meat to a few times per month. Enjoy moderate amounts of red wine if appropriate. Be physically active and enjoy meals with family and friends.