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30-Day Mediterranean Meal Plan
Plus, it recognizes the frequently depreciate health profit of eating more mindfully. Although our schedules can much be busy, taking clock to cook a meal at home and sit down to enjoy it preferably 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 take in fewer calories than when we eat while distracted. See More: 30 Days of Mediterranean Diet Dinners In this 30-day meal design, we incorporate the principles of the Mediterranean diet with enough 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 design should help you lose a healthy 1 to 2 pounds per week .
Week 1
Week 1
How to Meal Prep for Your Week of Meals:
- Mix up the Basil Vinaigrette and transfer to a meal-prep container (like a mason jar) and refrigerate to have throughout the week. (To buy: amazon.com, $13 for 4—you can use these in different ways throughout the month)
- 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 in an air-tight bag to have for breakfast in later weeks. (To buy: amazon.com, $20 for 1 large). Take the individual servings to go in a smaller bag. (To buy: amazon.com, $12 for 1 medium)
- 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, $12 for 1). Once it’s cooked, freeze 4 separate servings of the prepared chili in leak-proof containers to have for lunch in later weeks. (To buy: amazon.com, $9 for 1)
Day 1
Dijon Salmon with Green Bean Pilaf
Breakfast: 1 serving Pineapple Green Smoothie ( 297 calories ) A.M. Snack: 3/4 cup raspberries ( 48 calories ) Lunch: 1 serving Mediterranean Tuna-Spinach Salad ( 375 calories ) P.M. Snack: 3/4 cup blackberries ( 46 calories ) Dinner: 1 serving Dijon Salmon with Green Bean Pilaf ( 442 calories ) casual Totals : 1,209 calories, 73 gigabyte protein, 123 g carbohydrates, 31 g fiber, 53 gram fat, 1,412 magnesium sodium .
Day 2
Chicken & Vegetable Penne with Parsley-Walnut Pesto
A.M. Snack: 3/4 cup raspberries ( 48 calories ) Lunch: 1 serving Instant Pot White Chicken Chili Freezer Pack with a side of 2 celery stalks and 3 Tbsp. hummus ( 346 calories ) P.M. Snack: 2 plums ( 61 calories ) casual Totals : 1,206 calories, 75 deoxyguanosine monophosphate protein, 126 g carbohydrates, 32 gigabyte fiber, 50 gigabyte adipose tissue, 1,996 milligram sodium.
Day 3
Greek Turkey Burgers with Spinach, Feta & Tzatziki
A.M. Snack: 1 yellowish pink ( 68 calories ) Lunch: 1 serving Instant Pot White Chicken Chili Freezer Pack with a side of 2 celery stalks and 3 Tbsp. hummus ( 346 calories ) P.M. Snack: 3/4 cup blackberries and 6 walnut halves ( 125 calories ) Dinner: 1 serving greek Turkey Burgers with Spinach, Feta & Tzatziki with a slope of 2 cups mix greens topped with 1 Tbsp. Basil Vinaigrette ( 442 calories ) daily Totals : 1,219 calories, 78 g protein, 118 gigabyte carbohydrates, 32 gram roughage, 54 gram fatty, 2,205 magnesium sodium .
Day 4
Mediterranean Lunches
A.M. Snack: 2 plums ( 61 calories ) Lunch: 1 serving Instant Pot White Chicken Chili Freezer Pack with a side of 2 celery stalks and 3 Tbsp. hummus ( 346 calories ) P.M. Snack: 1 large peach ( 68 calories ) Dinner: 1 serving Meal-Prep Falafel Bowls with Tahini Sauce ( 500 calories ) casual Totals : 1,213 calories, 59 gigabyte protein, 143 deoxyguanosine monophosphate carbohydrates, 31 g character, 51 deoxyguanosine monophosphate fatten, 2,134 magnesium sodium.
Day 5
Vegetarian Spaghetti Squash Lasagna
Breakfast: 1 serving Pineapple Green Smoothie ( 297 calories ) A.M. Snack: 2 plums ( 61 calories ) Lunch: 1 serving Instant Pot White Chicken Chili Freezer Pack with a side of 2 celery stalks and 3 Tbsp. hummus ( 346 calories ) P.M. Snack: 3/4 cup blueberries ( 63 calories ) Dinner: 1 serving vegetarian Spaghetti Squash Lasagna with a side of 2 cups mix greens topped with 1 Tbsp. Basil Vinaigrette ( 416 calories ) Meal-Prep Tip: Prepare 1 serve of Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast tomorrow casual Totals : 1,183 calories, 62 deoxyguanosine monophosphate protein, 170 g carbohydrates, 38 gram roughage, 37 thousand fatty, 1,901 milligram sodium .
Day 6
Hasselback Caprese Chicken
Breakfast: 1 serving Creamy Blueberry-Pecan Overnight Oatmeal ( 291 calories ) A.M. Snack: 3/4 cup raspberries ( 48 calories ) Lunch: 1 serving Mediterranean Tuna-Spinach Salad ( 375 calories ) P.M. Snack: 3/4 cup blackberries ( 46 calories ) daily Totals : 1,203 calories, 77 deoxyguanosine monophosphate protein, 116 guanine carbohydrates, 34 guanine fiber, 55 gigabyte fat, 1,458 milligram sodium .
Day 7
Berry-Kefir Smoothie
Breakfast: 1 serving Pineapple Green Smoothie ( 297 calories ) A.M. Snack: 2 plums ( 61 calories ) Lunch: 1 serving Mediterranean Tuna-Spinach Salad ( 375 calories ) P.M. Snack: 1 cup sliced cucumbers with compress of gamboge juice and salt & pepper to taste ( 16 calories ) Dinner: 1 serving Stuffed Sweet Potato with Hummus Dressing ( 472 calories ) daily Totals : 1,221 calories, 61 deoxyguanosine monophosphate protein, 184 g carbohydrates, 40 gravitational constant fiber, 34 deoxyguanosine monophosphate fat, 1,587 magnesium sodium. 
Week 2
Week 2
How to Meal Prep for Your Week of Meals:
Day 8
Roasted Root Veggies and Greens over Spiced Lentils
A.M. Snack: 1 cup sliced cucumber with a compress of lemon juice and salt & pepper to sample ( 16 calories ) Lunch: 1 serving Stuffed Sweet Potato with Hummus Dressing ( 472 calories ) P.M. Snack: 1 plum ( 30 calories ) Dinner: 1 serving Roasted Root Veggies & Greens over Spiced Lentils ( 453 calories ) Meal-Prep Tip: Prepare 1 serve of Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast tomorrow daily Totals : 1,209 calories, 54 gigabyte protein, 157 deoxyguanosine monophosphate carbohydrates, 39 guanine fiber, 45 g fat, 1,622 magnesium sodium .
Day 9
One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous
Breakfast: 1 serving Creamy Blueberry-Pecan Overnight Oatmeal ( 291 calories ) A.M. Snack: 1/2 cup raspberries ( 32 calories ) Lunch: 1 serving Roasted Veggie & Quinoa Salad ( 351 calories ) P.M. Snack: 1/2 cup sliced cucumber with a top of salt & pepper ( 8 calories ) daily Totals : 1,225 calories, 59 gigabyte protein, 143 gram carbohydrates, 27 thousand fiber, 51 thousand fat, 1,130 milligram sodium.
Day 10
Mediterranean Chickpea Quinoa Bowl
Breakfast: 1 serving Everything Bagel Avocado Toast with a slope of 1 hard-boiled egg ( 250 calories ) A.M. Snack: 1 cup raspberries ( 64 calories ) Lunch: 1 serving Roasted Veggie & Quinoa Salad ( 351 calories ) P.M. Snack: 5 oz. nonfat homely greek yogurt ( 84 calories ) Dinner: 1 serving Mediterranean Chickpea Quinoa Bowl ( 479 calories ) Meal-Prep Tip: Thaw the Slow-Cooker Pasta e Fagioli Soup Freezer Pack in the electric refrigerator overnight. place in the boring cooker tomorrow dawn so it ‘s ready in time for dinner. daily Totals : 1,227 calories, 50 gigabyte protein, 127 gram carbohydrates, 30 gigabyte fiber, 59 g fat, 1,390 magnesium sodium .
Day 11
Slow-Cooker Pasta e Fagioli Soup
Breakfast: 1 serving Muesli with Raspberries ( 287 calories ) A.M. Snack: 1 large spill the beans ( 68 calories ) Lunch: 1 serving Roasted Veggie & Quinoa Salad ( 351 calories ) P.M. Snack: 1 plum ( 30 calories ) Dinner: 1 serving Slow-Cooker Pasta vitamin e Fagioli Soup Freezer Pack ( 457 calories ) daily Totals : 1,193 calories, 59 gigabyte protein, 158 g carbohydrates, 33 gigabyte fiber, 44 thousand fat, 1,116 milligram sodium .
Day 12
No-Noodle Eggplant Lasagna
Breakfast: 1 serving Everything Bagel Avocado Toast with a side of 1 case-hardened egg ( 250 calories ) A.M. Snack: 1 cup blackberries ( 62 calories ) Lu nch: 1 serving Roasted Veggie & Quinoa Salad ( 351 calories ) P.M. Snack: 1 cup nonfat complain greek yogurt with 1 Tbsp. chopped walnuts ( 181 calories ) Dinner: 1 serving No-Noodle Eggplant Lasagna with 2 cups blend greens topped with 1 Tbsp. Herb Vinaigrette ( 364 calories ) Meal-Prep Tip: Reserve 1 serve of the No-Noodle Eggplant Lasagna to have for lunch tomorrow. day by day Totals : 1,206 calories, 74 gravitational constant protein, 103 gram carbohydrates, 31 gravitational constant fiber, 58 g fatten, 1,272 magnesium sodium .
Day 13
Slow-Cooker Mediterranean Chicken & Chickpea Soup
Meal-Prep Tip: Start cooking the Slow-Cooker Mediterranean Chicken & Chickpea Soup in the dawn so it ‘s ready in time for dinner. Breakfast: 1 serving Muesli with Raspberries ( 287 calories ) A.M. Snack: 1 big smasher ( 68 calories ) Lunch: 1 serving No-Noodle Eggplant Lasagna ( 301 calories ) P.M. Snack: 1 cup sliced loss bell pepper with 3 Tbsp. hummus ( 106 calories ) Meal-Prep Tip: Reserve 2 servings of the Slow-Cooker Mediterranean Chicken & Chickpea Soup to have for lunch on Days 14 and 15. day by day Totals : 1,209 calories, 77 deoxyguanosine monophosphate protein, 143 deoxyguanosine monophosphate carbohydrates, 38 thousand fiber, 40 gigabyte fat, 1,431 milligram sodium .
Day 14
One-Pot Greek Pasta
Breakfast: 1 serving Everything Bagel Avocado Toast with a side of 1 hard-bitten egg ( 250 calories ) A.M. Snack: 1/2 cup raspberries ( 31 calories ) P.M. Snack: 1/2 cup sliced cucumber with a nip of salt & pepper ( 8 calories ) Dinner: 1 serving One-Pot Greek Pasta ( 487 calories ) Meal-Prep Tip: Prepare 1 serve of Creamy Blueberry-Pecan Overnight Oatmeal so it ‘s fix for breakfast tomorrow. casual Totals : 1,224 calories, 69 g protein, 130 gigabyte carbohydrates, 30 guanine roughage, 51 gigabyte fat, 1,846 milligram sodium. 
week 3
Week 3
How to Meal Prep for Your Week of Meals:
- Meal prep the Vegan Superfood Buddha Bowls to have for lunch on days 16, 17, 18 and 19. Store in an air-tight meal-prep container to keep fresh for the week. (To buy: amazon.com, $26 for a 5 pack)
- Make the Parsley-Lemon Vinaigrette to have throughout the week. (Use the mason jar from week 1 to store the vinaigrette: To buy: amazon.com, $13 for 4.)
- 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 plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Day 15
Summer Shrimp Salad
Breakfast: 1 serving Creamy Blueberry-Pecan Overnight Oatmeal ( 291 calories ) A.M. Snack: 1 cup blackberries ( 62 calories ) P.M. Snack: 1 clean ( 30 calories ) Dinner: 1 serving Summer Shrimp Salad with 2 cups assorted greens topped with 1 Tbsp. Parsley-Lemon Vinaigrette ( 394 calories ) daily Totals : 1,224 calories, 77 gram protein, 127 guanine carbohydrates, 31 gravitational constant fiber, 49 gigabyte fat, 1,420 milligram sodium.
Day 16
Lemon-Tahini Coucous with Chicken & Vegetables
Breakfast: 1 serving Muesli with Raspberries ( 287 calories ) A.M. Snack: 1/2 cup sliced cucumbers with a touch of salt & pepper ( 8 calories ) Lunch: 1 serving Vegan Superfood Buddha Bowls ( 381 calories ) P.M. Snack: 1/2 cup sliced red bell pepper ( 14 calories ) Dinner: 1 serving Lemon Tahini Couscous with Chicken & Vegetables ( 528 calories ) daily Totals : 1,219 calories, 70 thousand protein, 141 gigabyte carbohydrates, 36 gigabyte fiber, 49 guanine fat, 983 magnesium sodium.
Day 17
Walnut Rosemary Crusted Salmon
A.M. Snack: 1/2 cup raspberries ( 32 calories ) Lunch: 1 serving Vegan Superfood Buddha Bowl ( 381 calories ) P.M. Snack: 1/2 cup blackberries ( 31 calories ) day by day Totals : 1,219 calories, 65 thousand protein, 120 gram carbohydrates, 30 guanine fiber, 56 gigabyte fat, 1,273 milligram sodium .
Day 18
Farfalle with Tuna, Lemon & Fennel
Breakfast: 2 servings Berry-Mint Kefir Smoothies ( 274 calories ) A.M. Snack: 1 plumb ( 30 calories ) Lunch: 1 serving Vegan Superfood Buddha Bowl ( 381 calories ) P.M. Snack: 1/2 cup nonfat obviously greek yogurt ( 66 calories ) daily Totals : 1,211 calories, 59 gram protein, 155 deoxyguanosine monophosphate carbohydrates, 34 gram fiber, 45 thousand fat, 910 milligram sodium.
Day 19
Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
A.M. Snack: 1 plum ( 30 calories ) Lunch: 1 serving Vegan Superfood Buddha Bowls ( 381 calories ) P.M. Snack: 5 oz. nonfat plain greek yogurt with 1/4 cup blueberries ( 105 calories ) daily Totals : 1,226 calories, 63 g protein, 130 gigabyte carbohydrates, 34 deoxyguanosine monophosphate roughage, 56 g fatty, 1,619 milligram sodium.
Day 20
Roasted Chicken & Winter Squash over Mixed Greens
Breakfast: 2 servings Berry-Mint Kefir Smoothies ( 274 calories ) A.M. Snack: 2/3 cup raspberries ( 42 calories ) Lunch: 1 serving Mason Jar Power Salad with Chickpeas & Tuna ( 430 calories ) P.M. Snack: 2/3 cup blackberries ( 41 calories ) Dinner: 1 serving Roasted Chicken & Winter Squash over Mixed Greens ( 415 calories ) daily Totals : 1,202 calories, 72 gigabyte protein, 142 guanine carbohydrates, 34 gram fiber, 42 gigabyte fatten, 1,192 magnesium sodium .
Day 21
Sweet & Spicy Roasted Salmon with Wild Rice Pilaf
Breakfast: 2 servings Berry-Mint Kefir Smoothies ( 274 calories ) A.M. Snack: 1/2 cup raspberries ( 32 calories ) Lunch: 1 serving Mason Jar Power Salad with Chickpeas & Tuna ( 430 calories ) P.M. Snack: 1/2 cup blackberries ( 31 calories ) Meal-Prep Tip: Reserve 1 service 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 gigabyte character, 40 deoxyguanosine monophosphate fat, 1,241 milligram sodium .
week 4
Week 4
How to Meal Prep for Your Week of Meals:
Day 22
edamame and beet salad with fresh herbs and spring mix on a plate
Breakfast: 1 serving Pineapple Green Smoothie ( 297 calories ) A.M. Snack: 1 cup blackberries ( 62 calories ) P.M. Snack: 1 large peach ( 68 calories ) Dinner: 1 serving Green Salad with Edamame & Beets topped with 1/4 of an avocado ( 405 calories ) Meal-Prep Tip: Thaw the Slow-Cooker Pasta east Fagioli Soup Freezer Pack in the electric refrigerator overnight. topographic point in the dull cooker tomorrow dawn so it ‘s fix in clock time for dinner. casual Totals : 1,187 calories, 63 gigabyte protein, 151 thousand carbohydrates, 44 gravitational constant fiber, 42 deoxyguanosine monophosphate fatness, 1,354 magnesium sodium .
Day 23
muesli w/ raspberries
Meal-Prep Tip: Start cooking the Slow-Cooker Pasta east Fagioli Soup Freezer Pack in the morning so it ‘s ready in fourth dimension for dinner. Breakfast: 1 serve ( 287 calories ) A.M. Snack: 1 plum ( 30 calories ) Lunch: 1 serving Piled-High Greek Vegetable Pitas ( 399 calories ) P.M. Snack: 1 cup sliced red bell pepper ( 29 calories ) Dinner: 1 serving Slow-Cooker Pasta e Fagioli Soup Freezer Pack ( 457 calories ) casual Totals : 1,202 calories, 63 deoxyguanosine monophosphate protein, 160 g carbohydrates, 36 g fiber, 40 gigabyte fat, 1,461 magnesium sodium.
Day 24
Everything Bagel Avocado Toast
Breakfast: 1 serving Everything Bagel Avocado Toast with a side of 1 hard-bitten egg ( 250 calories ) A.M. Snack: 2/3 cup raspberries ( 42 calories ) Lunch: 1 serving Piled-High Greek Vegetable Pitas ( 399 calories ) P.M. Snack: 1 plum ( 30 calories ) Meal-Prep Tip: Prepare the Blueberry Almond Chia Pudding to have for breakfast tomorrow. casual Totals : 1,202 calories, 50 thousand protein, 131 gigabyte carbohydrates, 33 gram fiber, 57 gram fatten, 1,403 magnesium sodium.
Day 25
Piled-High Greek Vegetable Pitas
Breakfast: 1 serving Blueberry Almond Chia Pudding ( 229 calories ) A.M. Snack: 5 oz. nonfat plain greek yogurt with 1/4 cup blueberries and 1 Tbsp. chopped walnuts ( 153 calories ) Lunch: 1 serving Piled-High Greek Vegetable Pitas ( 399 calories ) P.M. Snack: 1 big peach ( 68 calories ) daily Totals : 1,213 calories, 65 thousand protein, 140 thousand carbohydrates, 35 g fiber, 49 gigabyte fat, 1,450 milligram sodium.
Day 26
Caprese Stuffed Portobello Mushrooms
Breakfast: 1 serving Everything Bagel Avocado Toast with a side of 1 hard-bitten testis ( 250 calories ) A.M. Snack: 1 cup raspberries ( 64 calories ) Lunch: 1 serving Piled-High Greek Vegetable Pitas ( 399 calories ) P.M. Snack: 5 oz. nonfat obviously greek yogurt with 1/3 cup blackberries ( 104 calories ) Meal-Prep Tip : Transfer 4 servings of the Instant Pot White Chicken Chili Freezer Pack to the electric refrigerator to defrost for lunch on Days 27, 28, 29 and 30. casual Totals : 1,210 calories, 54 guanine protein, 124 gram carbohydrates, 37 deoxyguanosine monophosphate fiber, 60 gravitational constant fat, 1,559 magnesium sodium .
Day 27
Traditional Greek Salad
Breakfast: 1 serving Muesli with Raspberries ( 287 calories ) A.M. Snack: 1 large yellowish pink ( 68 calories ) Lunch: 1 serving Instant Pot White Chicken Chili Freezer Pack with 1/2 cup blueberries ( 298 calories ) P.M. Snack: 3/4 cup sliced crimson bell pepper with 1 Tbsp. hummus ( 47 calories ) Dinner: 1 serving Stuffed Eggplant with 1 serving Traditional Greek Salad ( 513 calories ) casual Totals : 1,214 calories, 54 gigabyte protein, 157 gigabyte carbohydrates, 39 gram character, 49 thousand fatty, 1,739 milligram sodium.
Day 28
Chickpea Pasta with Lemony-Parsley Pesto
Breakfast: 2 servings Berry-Mint Kefir Smoothies ( 274 calories ) A.M. Snack: 1/2 cup sliced red bell pepper ( 14 calories ) Lunch: 1 serving Instant Pot White Chicken Chili Freezer Pack with 1/2 cup blueberries ( 298 calories ) P.M. Snack: 1/2 cup sliced cucumbers with a pinch of salt & pepper ( 8 calories ) Dinner: 1 serving Chickpea Pasta with Lemony-Parsley Pesto ( 630 calories ) daily Totals : 1,224 calories, 53 gigabyte protein, 154 g carbohydrates, 33 deoxyguanosine monophosphate fiber, 50 gram fat, 1,491 magnesium sodium. 
week 5 weight loss
Week 5
How to Meal Prep for Your Week of Meals:
- Prepare 1 serving Blueberry Almond Chia Pudding and store in a leak-proof container to have for breakfast on Day 30. (To buy: amazon.com, $9 for 1)
- 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
Greek Roasted Fish with Vegetables
Breakfast: 1 serving Everything Bagel Avocado Toast with a side of 1 case-hardened testis ( 250 calories ) A.M. Snack: 2/3 cup fresh raspberries with 5 walnut halves ( 108 calories ) Lunch: 1 serving Instant Pot White Chicken Chili Freezer Pack with 1/2 cup blueberries ( 298 calories ) P.M. Snack: 2/3 cup blackberries with 7 walnut halves ( 132 calories ) Dinner: 1 serving Greek Roasted Fish with Vegetables ( 422 calories ) daily Totals : 1,210 calories, 74 gram protein, 119 g carbohydrates, 35 deoxyguanosine monophosphate fiber, 53 g fatness, 1,613 milligram sodium.
Day 30
Slow-Cooker Mediterranean Chicken & Orzo
Meal-Prep Tip: Start cooking the Slow-Cooker Mediterranean Chicken & Orzo in the dawn so it ‘s cook in clock for dinner. Breakfast: 1 serving Blueberry Almond Chia Pudding ( 229 calories ) A.M. Snack: 1 bombastic peach ( 68 calories )
Lunch: 1 serving Instant Pot White Chicken Chili Freezer Pack with 1/2 cup blueberries ( 298 calories ) P.M. Snack: 12 walnut halves ( 157 calories ) daily Totals : 1,201 calories, 66 gigabyte protein, 138 g carbohydrates, 38 gravitational constant fiber, 49 guanine fat, 1,537 magnesium sodium .