Mediterranean meal plan for mediterranean diet

The Mediterranean meal plan is inspired by the dietary patterns of countries bordering the Mediterranean Sea. It emphasizes heart-healthy foods like fruits, vegetables, whole grains, fish, and olive oil.

This diet is known for being rich in monounsaturated fats and high in fiber, offering benefits like improved heart health and a lower risk of certain chronic diseases.

Generate grocery list FREE

complete meal plan

Full

free shopping list

Full

Meal plan shopping list

Greek yogurt
Honey
Walnuts
Fresh berries
Quinoa
Cherry tomatoes
Cucumber
Feta cheese
Olives
Olive oil
Lemon
Hummus
Carrots
Whole grain bread
Avocado
Eggs
Lentils

Almonds
Chicken
Couscous
Shrimp
Spinach
Banana
Smoothie ingredients (such as almond butter, spinach)
Tuna
Whole grain pita bread
Eggplant
Parmesan cheese
Granola
Vegetable omelette ingredients (such as tomatoes)
Sliced apple
Cod

Tomato
Asparagus
Feta cheese
Hummus
Chia seeds
Tomatoes
Seasonal vegetables (for paella and salads)
Sunflower seeds
Goat cheese
Roasted mixed dried fruits and nuts

Article Reviewed

Our editorial team has checked this article to make sure it was accurate at the time of publishing it.

Meal plan overview

The Mexican meal plan for the Mediterranean diet incorporates the vibrant flavors of Mexican cuisine into the heart-healthy Mediterranean diet. It focuses on a variety of vegetables, beans, whole grains, and healthy fats like avocado and olive oil. Fish and poultry are included as lean protein sources, seasoned with traditional Mexican herbs and spices, creating a unique fusion that's both delicious and nutritious.

Download the FREEgrocery list for this meal plan

Get grocery list

Foods to eat

Whole Grains: Quinoa, brown rice, and whole grain pasta for complex carbohydrates.
Healthy Fats: Olive oil, avocados, and nuts like almonds and walnuts.
Fruits and Vegetables: A wide variety, especially leafy greens, tomatoes, and citrus fruits.
Legumes: Lentils, chickpeas, and beans for plant-based protein and fiber.
Fish and Seafood: Salmon, mackerel, and sardines for omega-3 fatty acids.
Lean Meats: Chicken and turkey in moderation.
Dairy: Greek yogurt, feta, and other cheeses in moderation for calcium and protein.
Herbs and Spices: Garlic, oregano, and basil for flavoring dishes naturally.

Foods not to eat

Processed Meats: Such as sausages and deli meats high in preservatives.
Refined Grains: White bread, pasta, and pastries.
High-Sugar Foods: Sweets, candies, and sugary beverages.
Trans Fats: Found in margarine and some processed snacks.
High-Fat Dairy: Cream and butter in excess.
Processed Snacks: Chips, cookies, and pre-packaged foods.
Excess Alcohol: Especially sweet or creamy liquors.
Artificial Additives: Food colorings, preservatives, and sweeteners.

Main benefits

The Mediterranean meal plan for the Mediterranean diet embodies the quintessence of Mediterranean cuisine, focusing on a rich diversity of foods that are both delicious and heart-healthy. This plan emphasizes the consumption of fresh fruits and vegetables, whole grains, legumes, nuts, and seeds, along with healthy fats primarily from olive oil. It includes moderate amounts of fish and poultry, and occasional red meat and dairy products. Rich in fiber, antioxidants, and omega-3 fatty acids, this diet is not only beneficial for cardiovascular health but also for overall well-being, offering a balanced approach to eating that is sustainable and enjoyable.

⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Meal plan suggestions