30-Day Mediterranean Diet Meal Plan for Beginners

If you’re interested in following the Mediterranean diet but are unsure where to start, you’ve come to the right place. In this 30-day Mediterranean meal plan, we include a whole month of delicious and nutritious recipes that are perfect for beginners. Whether you’re new in the kitchen or just looking to simplify your routine, this meal plan can work for everyone. We chose recipes with shorter instructions and simple ingredient lists and included plenty of meal-prep tips and callouts for leftovers to make for a more manageable routine. While choosing simpler recipes was a priority, we certainly didn’t skimp on nutrition (or flavor). This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie needs.

Week 1

Day 1

Breakfast (319 calories)

A.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Lunch (436 calories)

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (526 calories)

Daily Totals: 1,506 calories, 70g fat, 86g protein, 142g carbohydrate, 28g fiber, 1,512mg sodium

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 3 Anti-Inflammatory Energy Balls as an evening snack.

Day 2

Breakfast (390 calories)

A.M. Snack (134 calories)

Lunch (498 calories)

P.M. Snack (59 calories)

Dinner (426 calories)

Daily Totals: 1,506 calories, 68g fat, 68g protein, 152g carbohydrate, 31g fiber, 1,519mg sodium

Make it 2,000 calories: Add 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to A.M. snack, 1 medium banana to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 3

Breakfast (390 calories)

A.M. Snack (134 calories)

Lunch (498 calories)

P.M. Snack (21 calories)

Dinner (472 calories)

Daily Totals: 1,514 calories, 68g fat, 68g protein, 163g carbohydrate, 34g fiber, 1,507mg sodium

Make it 2,000 calories: Add 1 medium peach to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 4

Breakfast (390 calories)

A.M. Snack (59 calories)

Lunch (498 calories)

P.M. Snack (98 calories)

• 1/4 cup salted dry-roasted edamame

Dinner (470 calories)

Daily Totals: 1,515 calories, 63g fat, 72g protein, 168g carbohydrate, 33g fiber, 1,322mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to P.M. snack and 1 serving Simple Spinach Salad to dinner.

Day 5

Breakfast (390 calories)

A.M. Snack (187 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1/4 cup blueberries

Lunch (498 calories)

P.M. Snack (35 calories)

Dinner (414 calories)

Daily Totals: 1,523 calories, 73g fat, 60g protein, 166g carbohydrate, 36g fiber, 1,077mg sodium

Make it 2,000 calories: Add 3 Anti-Inflammatory Energy Balls to A.M. snack, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 6

Breakfast (319 calories)

A.M. Snack (177 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries
• 1 Tbsp. chia seeds

Lunch (436 calories)

P.M. Snack (134 calories)

Dinner (433 calories)

Daily Totals: 1,499 calories, 74g fat, 69g protein, 153g carbohydrate, 29g fiber, 1,787mg sodium

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to lunch.

Day 7

Breakfast (319 calories)

A.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Lunch (436 calories)

P.M. Snack (59 calories)

Dinner (536 calories)

Daily Totals: 1,475 calories, 67g fat, 66g protein, 161g carbohydrate, 28g fiber, 1,775mg sodium

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to P.M.

Week 2

Day 8

Breakfast (389 calories)

A.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (327 calories)

P.M. Snack (230 calories)

• ¼ cup salted dry-roasted edamame
• 1 large pear

Dinner (398 calories)

Daily Totals: 1,520 calories, 56g fat, 85g protein, 181g carbohydrate, 35g fiber, 1,369mg sodium

Make it 2,000 calories: Add 1 plum to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and 1 serving Simple Spinach Salad to dinner.

Day 9

Breakfast (404 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• 2 Tbsp. chopped pecans 
• ½ cup blueberries

A.M. Snack (131 calories)

Lunch (327 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (450 calories)

Daily Totals: 1,518 calories, 81g fat, 96g protein, 115g carbohydrate, 31g fiber, 1,112mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and 1 medium banana to P.M. snack.

Day 10

Breakfast (389 calories)

A.M. Snack (219 calories)

Lunch (401 calories)

P.M. Snack (62 calories)

Dinner (407 calories)

1 serving Italian Wedding Soup

Daily Totals: 1,478 calories, 54g fat, 80g protein, 173g carbohydrate, 32g fiber, 1,533mg sodium

Make it 2,000 calories: Add medium banana to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 serving Simple Spinach Salad to dinner.

Day 11

Breakfast (404 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• 2 Tbsp. chopped pecans 
• ½ cup blueberries

A.M. Snack (219 calories)

Lunch (407 calories)

P.M. Snack (95 calories)

Dinner (399 calories)

Daily Totals: 1,524 calories, 70g fat, 84g protein, 148g carbohydrate, 32g fiber, 1,461mg sodium

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 12

Breakfast (389 calories)

A.M. Snack (131 calories)

Lunch (407 calories)

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (410 calories)

Daily Totals: 1,513 calories, 64g fat, 76g protein, 170g carbohydrate, 31g fiber, 1,785mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 13

Breakfast (404 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• 2 Tbsp. chopped pecans 
• ½ cup blueberries

A.M. Snack (154 calories)

• ¾ cup unsalted low-fat cottage cheese
• ½ cup raspberries

Lunch (401 calories)

P.M. Snack (95 calories)

Dinner (442 calories)

Daily Totals: 1,495 calories, 70g fat, 91g protein, 131g carbohydrate, 29g fiber, 1,067mg sodium

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium orange to lunch and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 14

Breakfast (389 calories)

A.M. Snack (62 calories)

Lunch (401 calories)

P.M. Snack (59 calories)

Dinner (600 calories)

Daily Totals: 1,510 calories, 66g fat, 73g protein, 162g carbohydrate, 30g fiber, 1,305mg sodium

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 (5.3 oz.) container low-fat plain Greek-style yogurt with ¼ cup chopped pecans to P.M. snack.

Week 3

Day 15

Breakfast (318 calories)

A.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (434 calories)

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (297 calories)

Evening Snack (134 calories)

Daily Totals: 1,523 calories, 62g fat, 93g protein, 157g carbohydrate, 29g fiber, 1,890mg sodium

Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast, ¼ cup chopped pecans to A.M. snack and 1 medium banana to P.M. snack, and increase to 4 energy balls at evening snack.

Day 16

Breakfast (333 calories)

A.M. Snack (131 calories)

Lunch (441 calories)

P.M. Snack (129 calories)

• ¼ cup salted dry-roasted edamame
• 1 plum

Dinner (479 calories)

Daily Totals: 1,511 calories, 68g fat, 74g protein, 156g carbohydrate, 29g fiber, 1,742mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 17

Breakfast (333 calories)

A.M. Snack (95 calories)

Lunch (441 calories)

P.M. Snack (240 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 cup raspberries

Dinner (409 calories)

Daily Totals: 1,517 calories, 79g fat, 91g protein, 123g carbohydrate, 28g fiber, 1,344mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium peach as an evening snack.

Day 18

Breakfast (333 calories)

A.M. Snack (131 calories)

Lunch (441 calories)

P.M. Snack (193 calories)

• ¼ cup salted dry-roasted edamame
• 1 medium apple

Dinner (359 calories)

Evening Snack (59 calories)

Daily Totals: 1,515 calories, 65g fat, 72g protein, 172g carbohydrate, 32g fiber, 1,521mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Day 19

Breakfast (318 calories)

A.M. Snack (219 calories)

Lunch (441 calories)

P.M. Snack (196 calories)

Dinner (337 calories)

Daily Totals: 1,512 calories, 67g fat, 94g protein, 140g carbohydrate, 29g fiber, 2,162mg sodium

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 20

Breakfast (318 calories)

A.M. Snack (219 calories)

Lunch (434 calories)

P.M. Snack (124 calories)

• ¾ cup blackberries
• 1 large hard-boiled egg

Dinner (427 calories)

Meal-Prep Tip: Reserve leftover Chicken & Quinoa Casserole to have for dinner tomorrow night.

Daily Totals: 1,522 calories, 72g fat, 86g protein, 141g carbohydrate, 28g fiber, 2,164mg sodium

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 21

Breakfast (404 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• 2 Tbsp. chopped pecans 
• ½ cup blueberries

A.M. Snack (131 calories)

Lunch (436 calories)

P.M. Snack (95 calories)

Dinner (427 calories)

Daily Totals: 1,493 calories, 68g fat, 72g protein, 163g carbohydrate, 32g fiber, 1,530mg sodium

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, add ½ cup low-fat plain kefir to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Week 4

Day 22

Breakfast (389 calories)

A.M. Snack (134 calories)

Lunch (430 calories)

P.M. Snack (59 calories)

Dinner (497 calories)

Daily Totals: 1,508 calories, 60g fat, 90g protein, 159g carbohydrate, 33g fiber, 1,324mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Simple Spinach Salad to dinner and add 1 cup sliced strawberries as an evening snack.

Day 23

Breakfast (371 calories)

A.M. Snack (62 calories)

Lunch (374 calories)

P.M. Snack (203 calories)

Dinner (511 calories)

Daily Totals: 1,521 calories, 73g fat, 90g protein, 133g carbohydrate, 30g fiber, 1,698mg sodium

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 24

Breakfast (389 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (374 calories)

P.M. Snack (131 calories)

Dinner (404 calories)

Daily Totals: 1,501 calories, 71g fat, 69g protein, 160g carbohydrate, 35g fiber, 1,190mg sodium

Make it 2,000 calories: Add 1 medium apple to A.M. snack, 3 Anti-Inflammatory Energy Balls to P.M. snack and 1 serving Everything Bagel Avocado Toast to dinner.

Day 25

Breakfast (371 calories)

A.M. Snack (157 calories)

• 1 medium peach
• ¼ cup salted dry-roasted edamame

Lunch (374 calories)

P.M. Snack (134 calories)

Dinner (478 calories)

Daily Totals: 1,511 calories, 70g fat, 85g protein, 142g carbohydrate, 29g fiber, 1,792mg sodium

Make it 2,000 calories: Add 1 plum to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 26

Breakfast (389 calories)

A.M. Snack (173 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries
• 1 Tbsp. chopped pecans

Lunch (374 calories)

P.M. Snack (95 calories)

Dinner (489 calories)

Daily Totals: 1,520 calories, 62g fat, 83g protein, 169g carbohydrate, 36g fiber, 1,521mg sodium

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Day 27

Breakfast (371 calories)

A.M. Snack (123 calories)

• ⅔ cup unsalted low-fat cottage cheese
• ¼ cup raspberries

Lunch (344 calories)

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (489 calories)

Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,521mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Day 28

Breakfast (389 calories)

A.M. Snack (178 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries
• 1 Tbsp. chopped pecans

Lunch (344 calories)

P.M. Snack (131 calories)

Dinner (470 calories)

Daily Totals: 1,512 calories, 60g fat, 77g protein, 176g carbohydrate, 31g fiber, 1,368mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Week 5

Day 29

Breakfast (319 calories)

A.M. Snack (178 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries
• 1 Tbsp. chopped pecans

Lunch (374 calories)

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame 

Dinner (531 calories)

Daily Totals: 1,500 calories, 71g fat, 78g protein, 156g carbohydrate, 41g fiber, 1,881mg sodium

Make it 2,000 calories:  Add ¼ cup unsalted dry-roasted almonds to lunch and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Day 30

Breakfast (286 calories)

A.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Lunch (374 calories)

P.M. Snack (219 calories)

Dinner (496 calories)

Daily Totals: 1,500 calories, 65g fat, 74g protein, 164g carbohydrate, 32g fiber, 2,066mg sodium

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium peach to lunch and 1 serving Simple Spinach Salad to dinner. 

Benefits of the Mediterranean Diet

The Mediterranean diet is considered one of the healthiest ways of eating due to its emphasis on fruits, vegetables, legumes, whole grains and fish. While it doesn’t recommend eating high amounts of processed foods or refined grains, it also doesn’t set strict guidelines, which makes it more of a lifestyle than a rigid eating plan.

Each day of this meal plan provides at least 60 grams of protein and 28 grams of heart-healthy fiber, though most days come in quite a bit higher than that. As with all meal plans, this is meant to be an example of a healthy eating routine. Make adjustments as desired to fit your routine and taste preferences.