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If you want to follow the Mediterranean diet but are unsure how to get started, we've got you covered.
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.
Updated on June 13, 2024 Reviewed by DietitianMaria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.
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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.
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.
To tailor this meal plan to beginners, 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). Each day 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. This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being. 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.
Absolutely, we have tons of Mediterranean recipes you can substitute for any recipe you do not like. Most dinners are between 400 and 500 calories, with a few outliers. For daily totals, we aimed for 1,500 calories, at least 60 grams of protein, 28 grams of fiber and no more than 2,300 milligrams of sodium. If you’re closely monitoring calories, protein, fiber or any other nutrients, you may want to choose a substitute with similar nutrition numbers.
Can I eat the same breakfast or lunch every day?If eating the same breakfast or lunch every day fits your routine better, that works! Each breakfast is approximately 300 to 400 calories, while each lunch spans about 350 to 450 calories. We provided several breakfast and lunch ideas throughout the month to show different options, but you can opt to repeat your favorites if that’s preferred.
Is the Mediterranean diet healthy?Yes, the Mediterranean diet is a nutrient-rich way of eating. It emphasizes whole grains, fruits, vegetables, healthy fats and legumes, as well as cooking more meals at home. Research links the Mediterranean diet to a reduced risk of type 2 diabetes, improved heart health, reduced risk of metabolic syndrome and even improved cognitive function.
Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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.
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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.
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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.
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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.
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