30-Day Mediterranean Diet Meal Plan Created by a Dietitian: 1,200 Calories

A full 30 days of delicious Mediterranean diet-inspired meals and snacks make it easy to add nutrient-dense foods to your day.

By
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Updated on November 1, 2024
Reviewed by Dietitian
Christa Brown, M.S., RDN, LD
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Reviewed by Dietitian Christa Brown, M.S., RDN, LD
Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.
EatingWell's Editorial Guidelines
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The Mediterranean diet is more of a healthy-eating lifestyle than a restrictive diet. It emphasizes a wide variety of fruits and vegetables as well as regularly eating fish, nuts and other foods with healthy fats while limiting processed foods, red meats in excess and refined grains like white bread.

Recipes from 30-Day Mediterranean Diet Meal Plan

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Addelyn Evan

The Mediterranean diet also recognizes the often undervalued health benefit of eating more mindfully. Although our schedules can often be busy, taking time to cook a meal at home and sit down to enjoy it rather than eating on the move or in front of the television can have hidden benefits. When we eat without distractions and make the meal more of an event, we tend to be more in tune with our hunger cues and how the food tastes and take in fewer calories than when we eat while distracted, according to a 2020 study in the American Journal of Clinical Nutrition.

In this 30-day meal plan, we incorporate the principles of the Mediterranean diet with plenty of meal-prep recipes and no-cook breakfast options to make eating healthy and losing weight realistic for busy schedules. At 1,200 calories, this plan should help you lose a healthy 1 to 2 pounds per week.

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.

Download Printable Meal Plan

Week 1

How to Meal Prep for Your Week of Meals

  1. Mix up the Basil Vinaigrette and transfer it to a meal-prep container (like a Mason jar) and refrigerate to have throughout the week.
  2. Cook the Muffin-Tin Quiches with Smoked Cheddar & Potato to have for breakfast on Days 2, 3 and 4. Individually wrap 3 servings in plastic and freeze them in an airtight bag to have for breakfast in later weeks. (To buy: amazon.com, $22 for 1 large). Take the individual servings to go in a smaller bag. (To buy: amazon.com, $11 for 1 medium)
  3. Meal prep the Instant Pot White Chicken Chili Freezer Pack to have for lunch on Days 2, 3, 4 and 5. Freeze in this large container, which fits perfectly in a 6-quart Instant Pot. (To buy: amazon.com, $35 for 2). Once it's cooked, freeze 4 separate servings of the prepared chili in leakproof containers to have for lunch in later weeks. (To buy: amazon.com, $11 for 1)

Day 1

Recipes from 30-Day Mediterranean Diet Meal Plan

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Addelyn Evan

Breakfast (297 calories)

A.M. Snack (48 calories)

  • 3/4 cup raspberries

Lunch (375 calories)

P.M. Snack (46 calories)

  • 3/4 cup blackberries

Dinner (442 calories)

Daily Totals: 1,209 calories, 73 g protein, 123 g carbohydrates, 31 g fiber, 53 g fat, 1,412 mg sodium.

Day 2

Breakfast (238 calories)

A.M. Snack (48 calories)

  • 3/4 cup raspberries

Lunch (346 calories)

P.M. Snack (61 calories)

  • 2 plums

Dinner (514 calories)

Daily Totals: 1,206 calories, 75 g protein, 126 g carbohydrates, 32 g fiber, 50 g fat, 1,996 mg sodium.

Day 3

Breakfast (238 calories)

A.M. Snack (68 calories)

  • 1 peach

Lunch (346 calories)

P.M. Snack (125 calories)

  • 3/4 cup blackberries
  • 6 walnut halves

Dinner (442 calories)

Daily Totals: 1,219 calories, 78 g protein, 118 g carbohydrates, 32 g fiber, 54 g fat, 2,205 mg sodium.

Day 4

Breakfast (238 calories)

A.M. Snack (61 calories)

  • 2 plums

Lunch (346 calories)

P.M. Snack (68 calories)

  • 1 large peach

Dinner (500 calories)

Daily Totals: 1,213 calories, 59 g protein, 143 g carbohydrates, 31 g fiber, 51 g fat, 2,134 mg sodium.

Day 5

Breakfast (297 calories)

A.M. Snack (61 calories)

  • 2 plums

Lunch (346 calories)

P.M. Snack (63 calories)

  • 3/4 cup blueberries

Dinner (416 calories)

Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast tomorrow

Daily Totals: 1,183 calories, 62 g protein, 170 g carbohydrates, 38 g fiber, 37 g fat, 1,901 mg sodium.

Day 6

Breakfast (291 calories)

A.M. Snack (48 calories)

  • 3/4 cup raspberries

Lunch (375 calories)

P.M. Snack (46 calories)

  • 3/4 cup blackberries

Dinner (443 calories)

Daily Totals: 1,203 calories, 77 g protein, 116 g carbohydrates, 34 g fiber, 55 g fat, 1,458 mg sodium.

Day 7

Breakfast (297 calories)

A.M. Snack (61 calories)

  • 2 plums

Lunch (375 calories)

P.M. Snack (16 calories)

  • 1 cup sliced cucumbers with a squeeze of lemon juice and salt and pepper to taste

Dinner (472 calories)

Daily Totals: 1,221 calories, 61 g protein, 184 g carbohydrates, 40 g fiber, 34 g fat, 1,587 mg sodium.

Week 2

How to Meal Prep for Your Week of Meals:

  1. Prepare the Sheet-Pan Roasted Root Vegetables to use throughout the week. Store in an airtight container to keep fresh. (To buy: amazon.com, $20 for 1)
  2. Cook the Basic Quinoa to use throughout the week. Expand the recipe so it makes 6 cups by using 1 1/2 cups quinoa and 3 cups water or broth. Store in an airtight container to keep fresh.
  3. Make the Herb Vinaigrette.
  4. Meal prep the Slow-Cooker Pasta e Fagioli Soup Freezer Pack and store it in a large freezer bag to have for dinner on Day 11. Remember to transfer the freezer pack to the fridge on the night of Day 10 to defrost overnight.
  5. Pull out 1 serving of the Muffin-Tin Quiches with Smoked Cheddar & Potato from the freezer to have for breakfast on Day 8. To reheat, remove the plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Day 8

Recipes from 30-Day Mediterranean Diet Meal Plan

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Addelyn Evan

Breakfast (238 calories)

A.M. Snack (16 calories)

  • 1 cup sliced cucumber with a squeeze of lemon juice and salt and pepper to taste

Lunch (472 calories)

P.M. Snack (30 calories)

  • 1 plum

Dinner (453 calories)

Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast tomorrow

Daily Totals: 1,209 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 45 g fat, 1,622 mg sodium.

Day 9

Breakfast (291 calories)

A.M. Snack (32 calories)

  • 1/2 cup raspberries

Lunch (351 calories)

P.M. Snack (8 calories)

  • 1/2 cup sliced cucumber with a pinch of salt and pepper

Dinner (543 calories)

Daily Totals: 1,225 calories, 59 g protein, 143 g carbohydrates, 27 g fiber, 51 g fat, 1,130 mg sodium.

Day 10

Breakfast (250 calories)

A.M. Snack (64 calories)

  • 1 cup raspberries

Lunch (351 calories)

P.M. Snack (84 calories)

  • 5 oz. nonfat plain Greek yogurt

Dinner (479 calories)

Meal-Prep Tip: Thaw the Slow-Cooker Pasta e Fagioli Soup Freezer Pack in the fridge overnight. Place in the slow cooker tomorrow morning so it's ready in time for dinner.

Daily Totals: 1,227 calories, 50 g protein, 127 g carbohydrates, 30 g fiber, 59 g fat, 1,390 mg sodium.

Day 11

Breakfast (287 calories)

A.M. Snack (68 calories)

  • 1 large peach

Lunch (351 calories)

P.M. Snack (30 calories)

  • 1 plum

Dinner (457 calories)

Daily Totals: 1,193 calories, 59 g protein, 158 g carbohydrates, 33 g fiber, 44 g fat, 1,116 mg sodium.

Day 12

Breakfast (250 calories)

A.M. Snack (62 calories)

  • 1 cup blackberries

Lunch (351 calories)

P.M. Snack (181 calories)

  • 1 cup nonfat plain Greek yogurt
  • 1 Tbsp. chopped walnuts

Dinner (364 calories)

Meal-Prep Tip: Reserve 1 serving of the No-Noodle Eggplant Lasagna to have for lunch tomorrow.

Daily Totals: 1,206 calories, 74 g protein, 103 g carbohydrates, 31 g fiber, 58 g fat, 1,272 mg sodium.

Day 13

Meal-Prep Tip: Start cooking the Slow-Cooker Chicken & Chickpea Soup in the morning so it's ready in time for dinner.

Breakfast (287 calories)

A.M. Snack (68 calories)

  • 1 large peach

Lunch (301 calories)

P.M. Snack (106 calories)

  • 1 cup sliced red bell pepper
  • 3 Tbsp. hummus

Dinner (446 calories)

Meal-Prep Tip: Reserve 2 servings of the Slow-Cooker Chicken & Chickpea Soup to have for lunch on Days 14 and 15.

Daily Totals: 1,209 calories, 77 g protein, 143 g carbohydrates, 38 g fiber, 40 g fat, 1,431 mg sodium.

Day 14

Breakfast (250 calories)

A.M. Snack (31 calories)

  • 1/2 cup raspberries

Lunch (446 calories)

P.M. Snack (8 calories)

  • 1/2 cup sliced cucumber with a pinch of salt and pepper

Dinner (487 calories)

Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal so it's ready for breakfast tomorrow.

Daily Totals: 1,224 calories, 69 g protein, 130 g carbohydrates, 30 g fiber, 51 g fat, 1,846 mg sodium.

Week 3

How to Meal Prep for Your Week of Meals

  1. Meal prep the Vegan Superfood Grain Bowls to have for lunch on Days 16, 17, 18 and 19. Store in an airtight meal-prep container to keep fresh for the week.
  2. Make the Parsley-Lemon Vinaigrette to have throughout the week.
  3. Pull out 2 servings of the Muffin-Tin Quiches with Smoked Cheddar & Potato from the freezer to have for breakfast on Days 17 and 19. To reheat, remove the plastic, wrap it in a paper towel and microwave on High for 30 to 60 seconds.

Day 15

Recipes from 30-Day Mediterranean Diet Meal Plan

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Addelyn Evan

Breakfast (291 calories)

A.M. Snack (62 calories)

  • 1 cup blackberries

Lunch (446 calories)

P.M. Snack (30 calories)

  • 1 plum

Dinner (394 calories)

Daily Totals: 1,224 calories, 77 g protein, 127 g carbohydrates, 31 g fiber, 49 g fat, 1,420 mg sodium.

Day 16

Breakfast (287 calories)

A.M. Snack (8 calories)

  • 1/2 cup sliced cucumbers with a pinch of salt and pepper

Lunch (381 calories)

P.M. Snack (14 calories)

  • 1/2 cup sliced red bell pepper

Dinner (528 calories)

Daily Totals: 1,219 calories, 70 g protein, 141 g carbohydrates, 36 g fiber, 49 g fat, 983 mg sodium.

Day 17

Breakfast (238 calories)

A.M. Snack (32 calories)

  • 1/2 cup raspberries

Lunch (381 calories)

P.M. Snack (31 calories)

  • 1/2 cup blackberries

Dinner (538 calories)

Daily Totals: 1,219 calories, 65 g protein, 120 g carbohydrates, 30 g fiber, 56 g fat, 1,273 mg sodium.

Day 18

Breakfast (274 calories)

A.M. Snack (30 calories)

  • 1 plum

Lunch (381 calories)

P.M. Snack (66 calories)

  • 1/2 cup nonfat plain Greek yogurt

Dinner (460 calories)

Daily Totals: 1,211 calories, 59 g protein, 155 g carbohydrates, 34 g fiber, 45 g fat, 910 mg sodium.

Day 19

Breakfast (238 calories)

A.M. Snack (30 calories)

  • 1 plum

Lunch (381 calories)

P.M. Snack (105 calories)

  • 5 oz. nonfat plain Greek yogurt
  • 1/4 cup blueberries

Dinner (472 calories)

Daily Totals: 1,226 calories, 63 g protein, 130 g carbohydrates, 34 g fiber, 56 g fat, 1,619 mg sodium.

Day 20

Breakfast (274 calories)

A.M. Snack (42 calories)

  • 2/3 cup raspberries

Lunch (430 calories)

P.M. Snack (41 calories)

  • 2/3 cup blackberries

Dinner (415 calories)

Daily Totals: 1,202 calories, 72 g protein, 142 g carbohydrates, 34 g fiber, 42 g fat, 1,192 mg sodium.

Day 21

Breakfast (274 calories)

A.M. Snack (32 calories)

  • 1/2 cup raspberries

Lunch (430 calories)

P.M. Snack (31 calories)

  • 1/2 cup blackberries

Dinner (443 calories)

Meal-Prep Tip: Reserve 1 serving of the Sweet & Spicy Roasted Salmon with Wild Rice Pilaf to have for lunch tomorrow.

Daily Totals: 1,210 calories, 72 g protein, 145 g carbohydrates, 30 g fiber, 40 g fat, 1,241 mg sodium.

Week 4

How to Meal Prep for Your Week of Meals

  1. Make the Roasted Butternut Squash & Root Vegetables and refrigerate them in an airtight container to keep fresh.
  2. Cook the Lemon-Roasted Mixed Vegetables and refrigerate them in an airtight container to keep fresh.
  3. Make the Slow-Cooker Pasta e Fagioli Soup Freezer Pack to have for dinner on Day 23.

Day 22

Recipes from 30-Day Mediterranean Diet Meal Plan

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Addelyn Evan

Breakfast (297 calories)

A.M. Snack (62 calories)

  • 1 cup blackberries

Lunch (354 calories)

P.M. Snack (68 calories)

  • 1 large peach

Dinner (405 calories)

Meal-Prep Tip: Thaw the Slow-Cooker Pasta e Fagioli Soup Freezer Pack in the fridge overnight. Place in the slow cooker tomorrow morning so it's ready in time for dinner.

Daily Totals: 1,187 calories, 63 g protein, 151 g carbohydrates, 44 g fiber, 42 g fat, 1,354 mg sodium.

Day 23

Meal-Prep Tip: Start cooking the Slow-Cooker Pasta e Fagioli Soup Freezer Pack in the morning so it's ready in time for dinner.

Breakfast (287 calories)

A.M. Snack (30 calories)

  • 1 plum

Lunch (399 calories)

P.M. Snack (29 calories)

  • 1 cup sliced red bell pepper

Dinner (457 calories)

Daily Totals: 1,202 calories, 63 g protein, 160 g carbohydrates, 36 g fiber, 40 g fat, 1,461 mg sodium.

Day 24

Breakfast (250 calories)

A.M. Snack (42 calories)

  • 2/3 cup raspberries

Lunch (399 calories)

P.M. Snack (30 calories)

  • 1 plum

Dinner (481 calories)

Meal-Prep Tip: Prepare the Blueberry Almond Chia Pudding to have for breakfast tomorrow.

Daily Totals: 1,202 calories, 50 g protein, 131 g carbohydrates, 33 g fiber, 57 g fat, 1,403 mg sodium.

Day 25

Breakfast (229 calories)

A.M. Snack (153 calories)

  • 5 oz. nonfat plain Greek yogurt
  • 1/4 cup blueberries
  • 1 Tbsp. chopped walnuts

Lunch (399 calories)

P.M. Snack (68 calories)

  • 1 large peach

Dinner (364 calories)

Daily Totals: 1,213 calories, 65 g protein, 140 g carbohydrates, 35 g fiber, 49 g fat, 1,450 mg sodium.

Day 26

Breakfast (250 calories)

A.M. Snack (64 calories)

  • 1 cup raspberries

Lunch (399 calories)

P.M. Snack (104 calories)

  • 5 oz. nonfat plain Greek yogurt
  • 1/3 cup blackberries

Dinner: 1 serving Caprese Stuffed Portobello Mushrooms with 3/4 cup Quinoa Avocado Salad (393 calories)

Meal-Prep Tip: Transfer 4 servings of the Instant Pot White Chicken Chili Freezer Pack to the fridge to defrost for lunch on Days 27, 28, 29 and 30.

Daily Totals: 1,210 calories, 54 g protein, 124 g carbohydrates, 37 g fiber, 60 g fat, 1,559 mg sodium.

Day 27

Breakfast (287 calories)

A.M. Snack (68 calories)

  • 1 large peach

Lunch (298 calories)

P.M. Snack (47 calories)

  • 3/4 cup sliced red bell pepper
  • 1 Tbsp. hummus

Dinner (513 calories)

Daily Totals: 1,214 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 49 g fat, 1,739 mg sodium.

Day 28

Breakfast (274 calories)

A.M. Snack (14 calories)

  • 1/2 cup sliced red bell pepper

Lunch (298 calories)

P.M. Snack (8 calories)

  • 1/2 cup sliced cucumbers with a pinch of salt and pepper

Dinner (630 calories)

Daily Totals: 1,224 calories, 53 g protein, 154 g carbohydrates, 33 g fiber, 50 g fat, 1,491 mg sodium.

Week 5

How to Meal Prep for Your Week of Meals

  1. Prepare 1 serving Blueberry Almond Chia Pudding and store it in a leakproof container to have for breakfast on Day 30. (To buy: amazon.com, $11 for 1)
  2. If you haven't already, transfer 2 servings of the Instant Pot White Chicken Chili Freezer Pack to the fridge to defrost for lunch on Days 29 and 30.

Day 29

Breakfast (250 calories)

A.M. Snack (108 calories)

  • 2/3 cup fresh raspberries
  • 5 walnut halves

Lunch (298 calories)

P.M. Snack (132 calories)

  • 2/3 cup blackberries
  • 7 walnut halves

Dinner (422 calories)

Daily Totals: 1,210 calories, 74 g protein, 119 g carbohydrates, 35 g fiber, 53 g fat, 1,613 mg sodium.

Day 30

Meal-Prep Tip: Start cooking the Slow-Cooker Chicken & Orzo with Tomatoes & Olives in the morning so it's ready in time for dinner.

Breakfast (229 calories)

A.M. Snack (68 calories)

  • 1 large peach

Lunch (298 calories)

P.M. Snack (157 calories)

  • 12 walnut halves

Dinner (450 calories)

Daily Totals: 1,201 calories, 66 g protein, 138 g carbohydrates, 38 g fiber, 49 g fat, 1,537 mg sodium.

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