14-Day Whole30 + Mediterranean Diet Meal Plan
Embark on a transformative 14-day journey that marries the disciplined approach of the Whole30 program with the vibrant, heart-healthy principles of the Mediterranean diet. This unique fusion offers a structured path to reset your health, habits, and relationship with food, all while savoring the rich flavors and wholesome ingredients that define Mediterranean cuisine. By eliminating inflammatory food groups and focusing on nutrient-dense, anti-inflammatory foods, this meal plan is designed to help you identify food sensitivities, reduce inflammation, and cultivate a new baseline for your well-being.
The Whole30 program is a 30-day elimination diet that removes sugar, alcohol, grains, legumes, and dairy to help you understand how these foods may be impacting your health [1]. The Mediterranean diet, on the other hand, is a long-term eating pattern celebrated for its emphasis on fruits, vegetables, olive oil, fish, and nuts, and has been linked to numerous health benefits, including a reduced risk of heart disease and a longer life expectancy [2].
This 14-day meal plan provides a roadmap to navigate the intersection of these two powerful dietary approaches. It adheres to the strict guidelines of the Whole30 while embracing the culinary traditions of the Mediterranean. Prepare to nourish your body with delicious, satisfying meals that will leave you feeling energized, revitalized, and empowered.
14-Day Whole30 + Mediterranean Diet Meal Plan
This 14-day meal plan is designed to combine the principles of the Whole30 program with the flavors and health benefits of the Mediterranean diet. It is a grain-free, dairy-free, legume-free, and sugar-free plan that is rich in vegetables, healthy fats, and high-quality proteins.
Week 1
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Shakshuka with a side of avocado and sliced cucumbers. | Leftover Shakshuka. | Grilled salmon with roasted asparagus and a lemon-dill vinaigrette. |
| 2 | Scrambled eggs with spinach, mushrooms, and a side of berries. | Leftover grilled salmon and asparagus. | Chicken and vegetable skewers (bell peppers, zucchini, onions) with a side of cauliflower rice. |
| 3 | Smoothie with spinach, banana, almond butter, and unsweetened almond milk. | Leftover chicken and vegetable skewers. | Greek-style meatballs (made with ground lamb or beef) with a tomato-cucumber salad. |
| 4 | Hard-boiled eggs with a side of sliced tomatoes and olives. | Leftover Greek meatballs and salad. | Baked cod with a lemon-herb sauce, served with roasted broccoli. |
| 5 | Chia seed pudding (made with unsweetened coconut milk) topped with fresh berries and nuts. | Leftover baked cod and broccoli. | Turkey lettuce wraps with a side of sweet potato fries. |
| 6 | Omelette with bell peppers, onions, and a side of avocado. | Leftover turkey lettuce wraps. | Grilled steak with a large Greek salad (tomatoes, cucumbers, onions, olives, and a lemon-olive oil dressing). |
| 7 | Smoked salmon and avocado on a bed of mixed greens. | Leftover grilled steak and Greek salad. | Roasted chicken with a medley of roasted root vegetables (carrots, parsnips, sweet potatoes). |
Week 2
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 8 | Scrambled eggs with a side of sautéed kale and a handful of walnuts. | Leftover roasted chicken and vegetables. | Shrimp scampi with zucchini noodles. |
| 9 | Smoothie with mixed berries, spinach, and unsweetened almond milk. | Leftover shrimp scampi. | Pork chops with a side of roasted Brussels sprouts and a balsamic glaze. |
| 10 | Hard-boiled eggs with a side of sliced avocado and cherry tomatoes. | Leftover pork chops and Brussels sprouts. | Beef and broccoli stir-fry (using coconut aminos instead of soy sauce). |
| 11 | Chia seed pudding with a sprinkle of cinnamon and slivered almonds. | Leftover beef and broccoli stir-fry. | Lemon-herb roasted chicken thighs with a side of sautéed green beans. |
| 12 | Omelette with asparagus, mushrooms, and a side of mixed greens. | Leftover roasted chicken and green beans. | Salmon cakes (made with canned salmon, almond flour, and herbs) with a side of mixed greens and a lemon vinaigrette. |
| 13 | Smoked salmon with sliced cucumbers, tomatoes, and a drizzle of olive oil. | Leftover salmon cakes and salad. | Lamb chops with a mint-parsley sauce and a side of roasted cauliflower. |
| 14 | Scrambled eggs with a side of sliced bell peppers and a handful of olives. | Leftover lamb chops and cauliflower. | Mediterranean-style stuffed bell peppers (stuffed with ground turkey, onions, and herbs, topped with a tomato sauce). |
Snack Ideas
- A handful of almonds or walnuts
- Apple slices with almond butter
- Baby carrots with guacamole
- A hard-boiled egg
- A small bowl of olives
- A small can of sardines in olive oil
Shopping List
This is a general shopping list and may need to be adjusted based on your specific needs and what you already have on hand.
Week 1
Produce:
- Avocados
- Cucumbers
- Asparagus
- Spinach
- Mushrooms
- Berries (fresh or frozen)
- Bell peppers (various colors)
- Zucchini
- Onions (red and yellow)
- Tomatoes (cherry and regular)
- Olives (Kalamata or other variety)
- Lemons
- Fresh dill, parsley, and mint
- Garlic
- Carrots
- Parsnips
- Sweet potatoes
- Mixed greens
Protein:
- Eggs
- Salmon fillets
- Chicken breasts and/or thighs
- Ground lamb or beef
- Cod fillets
- Ground turkey
- Steak (your preferred cut)
- Whole chicken or chicken pieces
- Smoked salmon
Pantry:
- Olive oil (extra virgin)
- Coconut oil or avocado oil
- Almond butter
- Unsweetened almond milk
- Unsweetened coconut milk
- Chia seeds
- Nuts (almonds, walnuts)
- Balsamic vinegar
- Coconut aminos
- Canned tomatoes (diced or crushed)
- Spices: salt, black pepper, oregano, cumin, coriander, red pepper flakes, cinnamon
Week 2
Produce:
- Kale
- Mixed berries (fresh or frozen)
- Cherry tomatoes
- Brussels sprouts
- Broccoli
- Green beans
- Cauliflower
- Bell peppers (for stuffing)
- Onions
- Garlic
- Lemons
- Fresh parsley and mint
Protein:
- Eggs
- Shrimp
- Pork chops
- Beef (for stir-fry)
- Chicken thighs
- Canned salmon
- Lamb chops
- Ground turkey
Pantry:
- Zucchini noodles (or fresh zucchini to make your own)
- Almond flour
- Balsamic glaze (check for no added sugar)
- Canned tomatoes (sauce or crushed)
- Spices: ginger, garlic powder, onion powder
References
[1] Whole30. (n.d.). The Whole30 Program. Retrieved from https://whole30.com/
[2] Mayo Clinic. (2023, July 15). Mediterranean diet for heart health. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
Conclusion
This 14-day meal plan provides a framework for a flavorful and nourishing journey that combines the best of the Whole30 and Mediterranean diets. By focusing on whole, unprocessed foods, you can reset your body and discover a new way of eating that is both satisfying and sustainable. Remember to listen to your body, stay hydrated, and enjoy the process of cooking and eating delicious, healthy food. After the 14 days, you can choose to continue with the Whole30 program or begin reintroducing foods to identify any sensitivities and create a long-term eating plan that works for you.
Featured Recipes
Here are a few recipes to get you started on your 14-day journey. These recipes are both Whole30 compliant and inspired by Mediterranean flavors.
Whole30 Shakshuka
Source: Simply Wholefull
Ingredients:
- 6 large eggs
- 1 red bell pepper, thinly sliced
- 1 medium onion, diced
- 1 28 oz can crushed tomatoes
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 2 tsp paprika
- 1 tsp ground cumin
- Salt and pepper to taste
- Chopped cilantro for serving
Instructions:
- Heat oil in a large skillet over medium-high heat. Add the onions and bell peppers. Cook for about 10 minutes or until onions become translucent.
- Add garlic, paprika, and cumin. Cook until tender, about 1 minute.
- Pour in the tomatoes and stir until well combined with all the spices. Add salt and pepper. Turn down the heat and let simmer until tomatoes thicken.
- Using a wooden spoon, open up small holes in the tomato mixture. Gently crack the eggs into each hole. Cover the skillet and cook until eggs are done to your liking (7-8 minutes).
- When the eggs are ready, garnish with chopped cilantro before serving.
Paleo Greek Meatballs with Dairy-Free Tzatziki
Source: Paleo Running Momma
Meatball Ingredients:
- 1 lb grass fed ground beef
- 1/2 lb ground lamb (or use all beef)
- 3 Tbsp blanched almond flour
- 1 large egg
- 1/4 cup red onion, grated
- 2 cloves garlic, minced
- Zest of 1 lemon
- Juice of 1 lemon (about 2 Tbsp)
- 2 Tbsp fresh parsley, minced
- 2 Tbsp fresh mint, minced
- 1 tsp coriander
- 1 tsp cumin
- 3/4 tsp dried oregano
- 3/4 tsp sea salt
- 1/4 tsp fresh ground pepper
- 1 Tbsp olive oil (for baking sheet)
Tzatziki Sauce Ingredients:
- 1 can full fat coconut milk, chilled
- 3 cloves garlic
- 1 medium cucumber, peeled, seeded, and grated
- 2 tbsp fresh squeezed lemon juice
- Zest of 1 lemon
- 3 tbsp fresh dill, chopped
- 3/4 tsp fine grain sea salt
- Black pepper to taste
- 1/2 tsp cumin
Instructions:
For the Tzatziki:
- Squeeze excess liquid out of the grated cucumber and add to the bowl of a food processor.
- Discard the liquid part of the coconut milk so you are left with the solid cream, and add that to the processor as well, along with the remaining ingredients.
- Pulse/process until fully combined. Transfer to a bowl and refrigerate.
For the Meatballs:
- Preheat oven to 450°F and drizzle olive oil on a large baking sheet.
- Combine all meatball ingredients (except olive oil) well with your hands until fully combined, careful not to overwork the meat.
- Form mixture into 24 balls and place an inch apart on the baking sheet.
- Bake for 15-17 minutes or until browned and cooked through.
- Remove from oven and serve with tzatziki sauce.
Grilled Salmon with Lemon-Herb Vinaigrette
Ingredients:
- 4 salmon fillets
- 3 tbsp olive oil
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 2 cloves garlic, minced
- 2 tbsp fresh parsley, chopped
- 1 tbsp fresh dill, chopped
- Salt and pepper to taste
Instructions:
- Preheat grill to medium-high heat.
- In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic, parsley, dill, salt, and pepper.
- Brush salmon fillets with half of the vinaigrette.
- Grill salmon for 4-5 minutes per side, or until cooked through.
- Drizzle remaining vinaigrette over cooked salmon before serving.
Lemon-Herb Roasted Chicken Thighs
Ingredients:
- 6-8 chicken thighs, bone-in, skin-on
- 3 tbsp olive oil
- 3 cloves garlic, minced
- Juice of 1 lemon
- Zest of 1 lemon
- 2 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp dried rosemary
- Salt and pepper to taste
Instructions:
- Preheat oven to 425°F.
- In a small bowl, mix together olive oil, garlic, lemon juice, lemon zest, oregano, thyme, rosemary, salt, and pepper.
- Pat chicken thighs dry and place in a baking dish.
- Brush or rub the herb mixture all over the chicken thighs.
- Roast for 35-40 minutes, or until skin is crispy and internal temperature reaches 165°F.
- Let rest for 5 minutes before serving.
