Imagine the aroma of olive oil and garlic as you prepare a meal inspired by the Mediterranean coast. This style of eating is simple and enjoyable, featuring plenty of protein, whole grains, fresh produce, and healthy fats. It also encourages home cooking and sharing meals with loved ones.
Many people see the Mediterranean diet as one of the healthiest ways to eat. Research shows it can lower your risk of type 2 diabetes, help you live longer, and support your heart and brain. For example, one study found that people who follow this diet have about a 30% lower risk of heart disease compared to those who eat a typical Western diet. Its flexible approach also makes it easier to stick with it in the long run.
This 28-day meal plan helps you organize your week and enjoy delicious Mediterranean flavors. Whether you want to improve your heart health, manage your weight, or eat better, this plan and its shopping lists are here to help.
About This 28-Day Mediterranean Meal Plan
This 28-day meal plan begins with 1,800 calories per day. You’ll also find tips for adjusting it to 1,500 or 2,000 calories, so you can match it to your needs and activity level.l Features:
- At least 71 grams of protein daily for muscle maintenance, satiety, and health
- At least 30 grams of fiber daily for digestive health, stable blood sugar, and fullness
- Heart-healthy fats from olive oil, nuts, seeds, and fatty fish
- Abundant vegetables and fruits supply antioxidants, vitamins, and minerals.
- Whole grains for sustained energy and additional fiber
Health Benefits: Following this Mediterranean-style plan may help support heart health, weight management, reduced inflammation, and cognitive function.
- Promote healthy weight management through satisfying, nutrient-dense meals.
- Reduce inflammation throughout the body.
- Support cognitive function and mental clarity.
How to Adjust Calories
To follow a 1,500-calorie plan, take out one snack and reduce your grain portions by about a third. If you need 2,000 calories, add an extra snack and include more healthy fats, such as nuts, olive oil, or avocado.
Throughout the meal plans, we’ve noted where adjustments can be made most easily.
Your Complete Mediterranean Food List: Take this list with you when you shop. In winter, enjoy the fresh scent of oranges, lemons, and grapefruits. In summer, let the bright colors of strawberries and blueberries inspire your meals.
Stocking up on pantry staples means you can always prepare Mediterranean dishes and enjoy seasonal flavors while saving money.
Proteins
- Fish, seafood: salmon, tuna, sardines, mackerel, shrimp, cod, sea bass, mussels, clams
- Poultry: Chicken breast, chicken thighs, turkey, ground turkey
- Meat (occasional): Lean beef, lamb
- Eggs: Whole eggs
- Legumes: chickpeas, lentils, white beans, black beans, kidney beans, fava beans
Vegetables (Choose variety and seasonal options)
- Leafy Greens: Spinach, kale, arugula, romaine, Swiss chard
- Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage
- Mediterranean staples: tomatoes, cucumbers, bell peppers, eggplant, zucchini, artichokes
- Root Vegetables: Carrots, beets, sweet potatoes, onions, garlic
- Others: Asparagus, green beans, mushrooms, fennel, leeks
Fruits
- Berries: Strawberries, blueberries, raspberries, blackberries
- Citrus: Oranges, lemons, limes, grapefruit
- Stone Fruits: Peaches, plums, cherries, apricots
- Mediterranean Favorites: Figs, dates, grapes, pomegranates
- Everyday Fruits: Apples, pears, bananas, melons
Whole Grains
- Quinoa, brown rice, farro, bulgur, whole wheat pasta, whole grain bread, oats, barley, whole wheat couscous
Healthy Fats
- Oils: Extra virgin olive oil (primary), avocado oil
- Nuts: Almonds, walnuts, pistachios, pine nuts, cashews
- Seeds: Chia seeds, flaxseeds, sesame seeds, sunflower seeds, pumpkin seeds
- Other: Olives, avocados
Dairy (Moderate amounts)
- Greek yogurt (plain), feta cheese, goat cheese, Parmesan, ricotta, mozzarella
Herbs & Spices
- Fresh: Basil, parsley, oregano, mint, dill, cilantro, rosemary, thyme
- Dried: Cumin, paprika, coriander, cinnamon, turmeric, red pepper flakes
- Staples: Sea salt, black pepper, bay leaves
Pantry Essentials
- Canned tomatoes (diced, crushed, paste)
- Canned chickpeas and beans
- Tahini
- Honey
- Balsamic vinegar, red wine vinegar, apple cider vinegar
- Dijon mustard
- Capers
- Sun-dried tomatoes
- Vegetable and chicken broth
Beverages
- Water (primary beverage)
- Herbal teas
- Coffee
- Red wine (optional, moderate)
Week 1: Getting Started
Week 1 Shopping List
Proteins:
- 2 lbs salmon fillets
- 1.5 lbs chicken breast
- 1 lb ground turkey
- 1 dozen eggs
- 2 cans of chickpeas
- 1 bag dried lentils (or 2 cans)
- 1 container plain Greek yogurt (32 oz)
Produce:
- 3 lbs mixed salad greens
- 2 pints cherry tomatoes
- 4 cucumbers
- 3 bell peppers (red, yellow, orange)
- 1 large eggplant
- 3 zucchini
- 2 bunches of asparagus
- 2 lbs spinach
- 1 lb broccoli
- 6 lemons
- 3 avocados
- 2 pints mixed berries
- 6 bananas
- 4 apples
- Fresh herbs: parsley, basil, mint, dill
Grains:
- Quinoa (16 oz)
- Brown rice (16 oz)
- Whole wheat pasta (16 oz)
- Whole grain bread (1 loaf)
- Old-fashioned oats (18 oz)
Dairy & Cheese:
- Feta cheese (8 oz)
- Parmesan cheese (4 oz)
Pantry/Other:
- Extra virgin olive oil
- Mixed nuts (almonds, walnuts)
- Hummus (16 oz)
- Chia seeds
- Honey
Week 1 Meal Plan
Day 1 (1,800 calories | 75g protein | 32g fiber)
- Breakfast: Greek yogurt (1 cup) with mixed berries (1 cup), honey (1 Tbsp), and walnuts (1/4 cup). Quick prep tip: Toast walnuts while you prepare quinoa to enhance their flavor and save time.
- Lunch: Mediterranean quinoa bowl with chickpeas (3/4 cup), cucumber, cherry tomatoes, feta (1 oz), arugula, and lemon-olive oil dressing
- Dinner: Baked salmon (5 oz) with roasted asparagus (1.5 cups) and quinoa (3/4 cup cooked)
- Snack: Apple with almond butter (2 Tbsp)
1,500 cal: Reduce quinoa at dinner to 1/2 cup; skip afternoon snack 2,000 cal: Add 1/4 avocado to lunch; increase walnuts to 1/3 cup at breakfast
Day 2 (1,800 calories | 73g protein | 34g fiber)
- Breakfast: Overnight oats (1/2 cup oats) with banana, chia seeds (1 Tbsp), cinnamon, and almond milk
- Lunch: Large Greek salad with grilled chicken (4 oz), olives (1/4 cup), cucumbers, tomatoes, feta, and whole grain pita (1 medium)
- Dinner: Turkey meatballs (4 oz) in tomato sauce with whole wheat pasta (1 cup cooked) and side salad with olive oil dressing
- Snack: Baby carrots (1 cup) with hummus (1/4 cup)
1,500 cal: Reduce pasta to 3/4 cup; use 1/2 pita at lunch 2,000 cal: Add extra 2 Tbsp hummus; include 10 olives with snack
Day 3 (1,800 calories | 76g protein | 31g fiber)
- Breakfast: Veggie omelet (3 eggs) with spinach (1 cup), tomatoes, feta (1 oz), and whole grain toast (1 slice)
- Lunch: Leftover salmon (4 oz) with mixed green salad (2 cups), chickpeas (1/2 cup), and balsamic vinaigrette
- Dinner: Chickpea and vegetable stir-fry with bell peppers, zucchini, onions over brown rice (3/4 cup cooked)
- Snack: Mixed nuts (1/4 cup) and orange
1,500 cal: Use 2 eggs instead of 3; reduce rice to 1/2 cup 2,000 cal: Add 1/2 avocado to lunch salad; increase nuts to 1/3 cup
Day 4 (1,800 calories | 72g protein | 33g fiber)
- Breakfast: Whole grain toast (2 slices) with mashed avocado (1/2 avocado), poached eggs (2), and cherry tomatoes
- Lunch: Lentil soup (2 cups) with whole grain bread (1 slice) and side salad with olive oil
- Dinner: Grilled chicken breast (5 oz) with roasted Mediterranean vegetables (eggplant, zucchini, peppers, 2 cups total) and quinoa (1/2 cup)
- Snack: Greek yogurt (1 cup) with cucumber slices
1,500 cal: Use 1 slice of toast at breakfast; skip quinoa at dinner. 2,000 cal: Add 1/4 cup of nuts to the afternoon snack; increase quinoa to 3/4 cupthethethethe
Day 5 (1,800 calories | 74g protein | 35g fiber)
- Breakfast: Smoothie bowl with spinach (1 cup), banana, berries (1 cup), Greek yogurt (1/2 cup), topped with granola (1/4 cup) and flaxseeds (1 Tbsp)
- Lunch: Leftover turkey meatballs (3) with a large mixed salad and a grain roll
- Dinner: Baked cod (5 oz) with lemon-herb sauce, roasted sweet potatoes (1 cup), and steamed broccoli (1.5 cups)
- Snack: Fresh fruit salad (1.5 cups)
1,500 cal: Reduce granola to 2 Tbsp; use two meatballs at lunch 2,000 cal: Add 2 Tbsp almond butter to smoothie bowl; increase sweet potatoes to 1.5 cups
Day 6 (1,800 calories | 71g protein | 30g fiber)
- Breakfast: Greek yogurt parfait (1 cup yogurt) with granola (1/3 cup) and mixed berries (1 cup)
- Lunch: Chickpea salad sandwich on whole grain bread (2 slices) with lettuce, tomato, cucumber, and side vegetables
- Dinner: Grilled vegetable skewers (peppers, zucchini, mushrooms, cherry tomatoes) with grilled chicken (4 oz) and quinoa tabbouleh (1 cup)
- Snack: Olives (15) and cherry tomatoes (1 cup)
1,500 cal: Reduce granola to 1/4 cup; use one slice of bread as an open-face sandwich. 2,000 cal: Add 1/4 avocado to the sandwich; include 1 oz of feta with dinner
Day 7 (1,800 calories | 78g protein | 32g fiber)
- Breakfast: Shakshuka (eggs poached in tomato sauce, three eggs) with whole grain toast (2 slices)
- Lunch: Mediterranean wrap with hummus (1/4 cup), grilled vegetables, mixed greens, and feta (1 oz) in a whole wheat tortilla
- Dinner: Pan-seared salmon (5 oz) with spinach and white bean sauté (1 cup beans, 2 cups spinach) with garlic and olive oil
- Snack: Dates (3) stuffed with almond butter (1 Tbsp total)
1,500 cal: Use two eggs in shakshuka; reduce white beans to 3/4 cup. 2,000 cal: Add a side salad to lunch; increase almond butter to 2 Tbsp
Week 2: Building Momentum
Week 2 Shopping List
Proteins:
- 1.5 lbs white fish (cod or halibut)
- 1 lb shrimp
- 1.5 lbs chicken thighs
- 2 cans of tuna (in water)
- 2 cans of white beans
- 2 cans of chickpeas
Produce:
- Mixed greens (3 lbs)
- 2 lbs of tomatoes
- 3 cucumbers
- 1.5 lbs green beans
- 1 cauliflower head
- 2 lbs Brussels sprouts
- 4 bell peppers
- 2 bunches of kale
- 5 lemons
- 2 avocados
- 3 pears
- 2 apples
- Berries (2 pints)
- Fresh herbs: cilantro, parsley, rosemary, thyme
Grains:
- Farro (16 oz)
- Whole wheat couscous (16 oz)
- Brown rice
Dairy:
- Greek yogurt (32 oz)
- Goat cheese (4 oz)
- Mozzarella (8 oz)
- Ricotta (8 oz)
Other:
- Kalamata olives
- Tahini
Week 2 Meal Plan
Day 8 (1,800 calories | 72g protein | 31g fiber)
- Breakfast: Greek yogurt (1 cup) with sliced pear, cinnamon, and crushed walnuts (1/4 cup)
- Lunch: Mediterranean tuna salad (1 can tuna) with white beans (3/4 cup), cherry tomatoes, olives, red onion over mixed greens with lemon dressing
- Dinner: Herb-roasted chicken thighs (5 oz) with roasted Brussels sprouts (2 cups) and farro (3/4 cup cooked)
- Snack: Bell pepper strips (1 cup) with hummus (1/4 cup)
1,500 cal: Reduce farro to 1/2 cup; use 3 Tbsp hummus 2,000 cal: Add 1/4 avocado to lunch; increase walnuts to 1/3 cup
Day 9 (1,800 calories | 75g protein | 33g fiber)
- Breakfast: Whole grain toast (2 slices) with ricotta (1/2 cup), sliced tomatoes, fresh basil, and a drizzle of olive oil
- Lunch: Leftover chicken (4 oz) with quinoa (1/2 cup) and steamed vegetables (2 cups)
- Dinner: Shrimp and vegetable stir-fry (5 oz shrimp) with bell peppers, snap peas, broccoli over whole wheat couscous (1 cup cooked)
- Snack: Mixed berries (1 cup) with almonds (1/4 cup)
1,500 cal: Use one slice of toast; reduce couscous to 3/4 cup. 2,000 cal: Add an extra 2 Tbsp of ricotta; include a side salad with dinner
Day 10 (1,800 calories | 73g protein | 32g fiber)
- Breakfast: Vegetable frittata (3 eggs with peppers, onions, spinach) with a side of whole-grain toast (1 slice)
- Lunch: Greek-style grain bowl with farro (1 cup), chickpeas (3/4 cup), cucumber, cherry tomatoes, red onion, and tzatziki (1/4 cup)
- Dinner: Baked white fish (5 oz) with lemon, roasted cauliflower (2 cups), and steamed green beans (1.5 cups)
- Snack: Apple with cashew butter (2 Tbsp)
1,500 cal: Use two eggs in frittata; reduce farro to 3/4 cup. 2,000 cal: Add 1 oz feta to the grain bowl; increase chickpeas to 1 cup
Day 11 (1,800 calories | 71g protein | 34g fiber)
- Breakfast: Overnight oats (1/2 cup oats) with grated apple, cinnamon, pecans (1/4 cup), and Greek yogurt (1/4 cup)
- Lunch: Leftover shrimp (4 oz) with large mixed salad (3 cups), avocado (1/2), and balsamic vinaigrette
- Dinner: Chickpea and vegetable curry with tomatoes, spinach, and cauliflower over brown rice (3/4 cup cooked)
- Snack: Cucumber rounds (1 cup) topped with goat cheese (2 oz) and sun-dried tomatoes
1,500 cal: Reduce rice to 1/2 cup; use 1.5 oz goat cheese 2,000 cal: Add 2 Tbsp raisins to oatmeal; include naan bread with dinner
Day 12 (1,800 calories | 76g protein | 30g fiber)
- Breakfast: Green smoothie with kale (1 cup), banana, berries (1 cup), Greek yogurt (1 cup), flaxseeds (1 Tbsp), and almond milk
- Lunch: White bean and tomato soup (2 cups) with whole grain bread (2 slices) and side salad
- Dinner: Grilled chicken kebabs (5 oz chicken) with peppers and onions, served with whole wheat couscous (3/4 cup) and cucumber-tomato salad.
- Snack: Trail mix with nuts, seeds, and dried fruit (1/3 cup)
1,500 cal: Reduce couscous to 1/2 cup; use one slice of bread 2,000 cal: Add extra vegetables to kebabs; increase trail mix to 1/2 cup
Day 13 (1,800 calories | 74g protein | 33g fiber)
- Breakfast: Avocado toast (2 slices whole grain bread, 1/2 avocado) with poached eggs (2) and cherry tomatoes (1 cup)
- Lunch: Mediterranean quinoa salad (1 cup quinoa) with leftover grilled vegetables, chickpeas (1/2 cup), feta (1 oz), and lemon dressing
- Dinner: Pan-seared fish (5 oz) with olive tapenade, roasted sweet potatoes (1 cup), and sautéed kale (2 cups)
- Snack: Fresh fruit (1 apple) with a small piece of dark chocolate (1 oz)
1,500 cal: Use 1 slice bread; reduce sweet potatoes to 3/4 cup 2,000 cal: Add 1/4 cup walnuts to salad; increase avocado to 3/4
Day 14 (1,800 calories | 72g protein | 31g fiber)
- Breakfast: Greek yogurt bowl (1 cup) with granola (1/3 cup), honey (1 Tbsp), and seasonal fruit (1 cup)
- Lunch: Falafel (4 pieces) in whole wheat pita with tahini sauce (2 Tbsp), lettuce, tomatoes, cucumbers, and pickles
- Dinner: Stuffed bell peppers (2 peppers) with ground turkey (4 oz), brown rice, tomatoes, and herbs, served with a side salad.
- Snack: Roasted chickpeas (1/2 cup) or edamame (1 cup)
1,500 cal: Use three falafel; reduce granola to 1/4 cup 2,000 cal: Add hummus to lunch; include extra 1 Tbsp tahini
Week 3: Expanding Variety
Week 3 Shopping List
Proteins:
- 2 lbs salmon
- 1 lb ground lamb or turkey
- 1.5 lbs chicken breast
- 2 cans of sardines
- 2 cans of chickpeas
- 1 bag red lentils (16 oz)
Produce:
- Spinach (2 lbs)
- Arugula (1 lb)
- 2 eggplants
- 3 zucchini
- 2 pints cherry tomatoes
- 3 cucumbers
- 1 lb broccolini
- 1 butternut squash (2 lbs)
- Sweet potatoes (2 kg)
- 6 lemons
- 1 pomegranate
- Fresh or dried figs (8 oz)
- 3 oranges
- 2 apples
- Fresh herbs: mint, dill, oregano, parsley
Grains:
- Bulgur wheat (16 oz)
- Wild rice (16 oz)
- Whole-grain pita bread
Dairy:
- Greek yogurt (32 oz)
- Feta cheese (8 oz)
- Halloumi cheese (8 oz)
Other:
- Pine nuts (4 oz)
- Tahini
Week 3 Meal Plan
Day 15 (1,800 calories | 75g protein | 32g fiber)
- Breakfast: Overnight oats (1/2 cup oats) with chopped fig (2 figs), walnuts (1/4 cup), honey, and cinnamon
- Lunch: Mediterranean chickpea salad (1 cup chickpeas) with cucumbers, tomatoes, red onion, parsley, mint, lemon-olive oil dressing, served with whole grain pita
- Dinner: Baked salmon (5 oz) with roasted sweet potatoes (1 cup) and broccolini (1.5 cups) with garlic and lemon
- Snack: Greek yogurt (1 cup) with pomegranate seeds (1/2 cup)
1,500 cal: Use 1 fig; reduce sweet potatoes to 3/4 cup 2,000 cal: Add 1/4 avocado to salad; increase walnuts to 1/3 cup
Day 16 (1,800 calories | 73g protein | 33g fiber)
- Breakfast: Scrambled eggs (3) with sautéed spinach (2 cups), feta (1 oz), and whole grain toast (2 slices)
- Lunch: Sardine and arugula salad (1 can sardines) with cherry tomatoes, cucumber, olives, red onion, and lemon vinaigrette, served with crackers (1 oz)
- Dinner: Chicken souvlaki (5 oz chicken) with tzatziki (1/4 cup), bulgur pilaf (3/4 cup cooked), and Greek salad
- Snack: Fresh figs (2) with goat cheese (1 oz)
1,500 cal: Use two eggs; reduce bulgur to 1/2 cup 2,000 cal: Add extra olive oil to salad; increase crackers to 1.5 oz
Day 17 (1,800 calories | 71g protein | 35g fiber)
- Breakfast: Greek yogurt (1 cup) with sliced banana, chia seeds (1 Tbsp), almonds (1/4 cup), and a drizzle of honey
- Lunch: Leftover salmon (4 oz) over mixed greens (3 cups) with avocado (1/2), chickpeas (1/2 cup), and balsamic dressing
- Dinner: Red lentil soup (2 cups) with vegetables, served with whole grain pita (1 large) and side salad with olive oil
- Snack: Veggie sticks (carrots, bell peppers, cucumber – 2 cups total) with baba ganoush (1/4 cup)
1,500 cal: Reduce chickpeas to 1/3 cup; use small pita 2,000 cal: Add 1/4 cup walnuts to yogurt; increase baba ganoush to 1/3 cup
Day 18 (1,800 calories | 74g protein | 31g fiber)
- Breakfast: Whole grain toast (2 slices) with almond butter (2 Tbsp), sliced pear, and cinnamon
- Lunch: Mediterranean wrap with grilled chicken (4 oz), hummus (1/4 cup), mixed vegetables, fetaDinner: Moussaka (eggplant and ground meat casserole, 6 oz meat, 2 cups vegetables) with side salad and olive oil dressing salad and olive oil dressing
- Snack: Trail mix with dried figs, almonds, and pumpkin seeds (1/3 cup)
1,500 cal: Use one slice of toast; reduce trail mix to 1/4 cup. 2,000 cal: Add a side of roasted potatoes; increase trail mix to 1/2 cup
Day 19 (1,800 calories | 72g protein | 34g fiber)
- Breakfast: Green smoothie with spinach (2 cups), mango (1 cup), Greek yogurt (1 cup), flaxseeds (1 Tbsp), and almond milk
- Lunch: Leftover lentil soup (2 cups) with whole grain bread (2 slices). Dinner: Grilled halloumi cheese (4 oz) with roasted vegetables (eggplant, zucchini, peppers, 2 cups) and wild rice (3/4 cup cooked)nd wild rice (3/4 cup cooked)
- Snack: Apple slices with tahini drizzle (2 Tbsp)
1,500 cal: Reduce rice to 1/2 cup; use one slice of bread 2,000 cal: Add chickpeas to vegetables; increase halloumi to 5 oz
Day 20 (1,800 calories | 76g protein | 32g fiber)
- Breakfast: Shakshuka (3 eggs poached in spiced tomato sauce with peppers) and whole grain toast (2 slices)
- Lunch: Chickpea and vegetable grain bowl (1 cup chickpeas, 1/2 cup quinoa) with roasted vegetables, tahini dressing (2 Tbsp), and mixed greens
- Dinner: Pan-seared fish (5 oz) with roasted butternut squash (1 cup) and sautéed greens (2 cups) with garlic
- Snack: Greek yogurt (1 cup) with honey (1 tsp) and pistachios (1/4 cup)
1,500 cal: Use 2 eggs; reduce quinoa to 1/3 cup. 2,000 cal: Add 1/2 avocado to the grain bowl; increase butternut squash to 1.5 cups
Day 21 (1,800 calories | 73g protein | 30g fiber)
- Breakfast: Greek yogurt parfait (1 cup yogurt) with granola (1/3 cup), mixed berries (1 cup), and a drizzle of honey
- Lunch: Mediterranean tuna salad (1 can tuna) with white beans (3/4 cup), cherry tomatoes, olives, arugula, and lemon dressing
- Dinner: Stuffed zucchini boats (3 medium zucchini) with ground turkey (4 oz), quinoa (1/2 cup), tomatoes, herbs, topped with mozzarella, served with a side salad.
- Snack: Fresh fruit salad (1.5 cups) with fresh mint
1,500 cal: Reduce granola to 1/4 cup; use 1/3 cup quinoa in zucchini 2,000 cal: Add 1/4 cup walnuts to parfait; increase white beans to 1 cup
Week 4: Mastering the Mediterranean Way
Week 4 Shopping List
Proteins:
- 1.5 lbs sea bass or cod
- 1 lb shrimp
- 1.5 lbs chicken breast
- 1 dozen eggs
- 2 cans of white beans
- 2 cans of chickpeas
Produce:
- Mixed greens (3 lbs)
- 2 lbs of tomatoes
- 3 cucumbers
- 1 cauliflower
- 2 lbs green beans
- 1 fennel bulb
- 4 bell peppers
- 2 bunches of asparagus
- 6 lemons
- Berries (3 pints)
- 4 oranges
- 3 apples
- Fresh herbs: basil, parsley, thyme, oregano
Grains:
- Quinoa
- Farro
- Whole-grain bread
- Whole wheat pasta
Dairy:
- Greek yogurt (32 oz)
- Feta cheese (8 oz)
- Parmesan cheese (4 oz)
Other:
- Mixed olives
- Capers
- Tahini
Week 4 Meal Plan
Day 22 (1,800 calories | 74g protein | 31g fiber)
- Breakfast: Oatmeal (1/2 cup oats) with mixed berries (1 cup), walnuts (1/4 cup), and honey drizzle
- Lunch: Greek salad (3 cups) with grilled chicken (4 oz), olives, feta (1 oz), and whole grain pita (1 medium)
- Dinner: Mediterranean baked fish (5 oz) with tomatoes, olives, capers, roasted potatoes (1 cup), and steamed green beans (1.5 cups)
- Snack: Cucumber slices (1 cup) with tzatziki (1/4 cup)
1,500 cal: Reduce potatoes to 3/4 cup; skip pita 2,000 cal: Add 1/4 avocado to salad; increase walnuts to 1/3 cup
Day 23 (1,800 calories | 76g protein | 33g fiber)
- Breakfast: Whole grain toast (2 slices) with mashed avocado (1/2), poached eggs (2), and cherry tomatoes (1 cup)
- Lunch: White bean and vegetable soup (2 cups) with whole grain bread (2 slices) and side salad
- Dinner: Shrimp scampi (5 oz shrimp) with whole wheat pasta (1 cup cooked), garlic, lemon, olive oil, and steamed asparagus (1.5 cups)
- Snack: Mixed nuts (1/4 cup) and orange
1,500 cal: Use one slice of toast; reduce pasta to 3/4 cup. 2,000 cal: Add extra vegetables to pasta; increase nuts to 1/3 cup
Day 24 (1,800 calories | 72g protein | 32g fiber)
Final On The 28-Day Mediterranean Meal Plan
The 28-Day Mediterranean Meal Plan offers a sustainable, delicious, and research-backed approach to healthier eating and improved health.
By focusing on whole grains, fresh produce, lean proteins, and heart-healthy fats—all supported by your included shopping lists and calorie guidance—you aren’t just following a temporary diet; you are adopting a vibrant lifestyle.
