30-Day Whole30 + Mediterranean Diet Meal Plan

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The Whole30 and Mediterranean diets are two of the most popular and effective eating plans for improving health, wellness, and body composition. While they have distinct approaches, they share a common foundation of whole, unprocessed foods. This article presents a unique 30-day meal plan that combines the strict, restorative principles of the Whole30 with the heart-healthy, plant-forward approach of the Mediterranean diet. The result is a powerful, nutrient-dense plan designed to reset your health, identify food sensitivities, and build sustainable, healthy eating habits for life.

The Whole30 program is a 30-day elimination diet designed to reset your health, habits, and relationship with food [1]. It involves removing food groups that are commonly problematic for many people, such as sugar, alcohol, grains, legumes, and dairy. The goal is to give your body a break from potentially inflammatory foods and discover how your body responds when you reintroduce them later.

The Mediterranean diet is a long-term, sustainable way of eating inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea [2]. It emphasizes plant-based foods like vegetables, fruits, whole grains, legumes, nuts, and seeds, with a focus on healthy fats like extra virgin olive oil. It includes moderate amounts of fish, poultry, and dairy, and limited red meat.

By combining these two approaches, this 30-day plan offers the best of both worlds: the strict, gut-healing reset of the Whole30, with the delicious, vibrant, and heart-healthy flavors of the Mediterranean. For 30 days, you will follow the Whole30 rules while embracing the Mediterranean emphasis on fresh produce, quality seafood, and healthy fats.

Core Principles: The Best of Both Worlds

This 30-day plan adheres to the strict rules of the Whole30 program while adopting the food choices and meal composition of the Mediterranean diet. This means that for 30 days, we will eliminate all grains, legumes, dairy, sugar, and alcohol, which is a key departure from the standard Mediterranean diet. After the 30-day period, you can choose to reintroduce some of these food groups, such as whole grains and legumes, in line with a more traditional Mediterranean approach.

Here is a summary of the foods to eat and avoid during this 30-day plan:

Foods to Eat (Whole30 + Mediterranean)	Foods to Avoid (Whole30 Rules)
Vegetables: All vegetables, including leafy greens, cruciferous veggies, and starchy vegetables like potatoes and sweet potatoes.	Sugar & Sweeteners: All forms of sugar (raw, honey, maple syrup, agave) and artificial sweeteners.
Fruits: All fresh fruits in moderation.	Alcohol: All beer, wine, spirits, and liqueurs.
Fish & Seafood: All types of fish and seafood, especially fatty fish like salmon, sardines, and mackerel.	Grains: All grains, including wheat, rice, oats, corn, and quinoa.
Poultry & Eggs: Chicken, turkey, and eggs from pasture-raised sources where possible.	Legumes: All beans, lentils, chickpeas, peanuts, and soy products (tofu, tempeh, edamame).
Healthy Fats: Extra virgin olive oil, avocado oil, coconut oil, ghee, olives, avocados, nuts, and seeds.	Dairy: All milk, cheese, yogurt, and butter from cow, goat, or sheep.
Herbs & Spices: All fresh and dried herbs and spices.	Processed Additives: Carrageenan, MSG, and sulfites.
Coffee & Tea: Black coffee and unsweetened tea are permitted.	Baked Goods & Treats: No recreating baked goods, junk food, or treats with compliant ingredients.

The 30-Day Meal Plan

This meal plan is designed to be simple, delicious, and compliant with both Whole30 and Mediterranean principles. It focuses on fresh, whole-food ingredients and simple preparations. Feel free to swap meals based on your preferences and what you have on hand.

Week 1: Getting Started

Day 1

Breakfast: Scrambled eggs with spinach, mushrooms, and a side of avocado.
Lunch: Large Greek salad with grilled chicken, cucumbers, tomatoes, bell peppers, and olives, dressed with olive oil and lemon juice.
Dinner: Baked salmon with roasted asparagus and a side of sweet potato wedges.

Day 2

Breakfast: Chia seed pudding (made with coconut milk) topped with fresh berries and almonds.
Lunch: Leftover baked salmon and roasted asparagus.
Dinner: Turkey meatballs (made with almond flour as a binder) in a tomato-basil sauce, served over zucchini noodles.

Day 3

Breakfast: Smoothie with spinach, banana, almond butter, and unsweetened almond milk.
Lunch: Leftover turkey meatballs and zucchini noodles.
Dinner: Grilled shrimp skewers with a side of roasted cauliflower and a mixed green salad.

Day 4

Breakfast: Hard-boiled eggs with a side of sliced avocado and tomato.
Lunch: Leftover grilled shrimp and roasted cauliflower.
Dinner: Chicken and vegetable stir-fry with broccoli, bell peppers, and snap peas in a coconut aminos-based sauce.

Day 5

Breakfast: Scrambled eggs with sautéed kale and a side of fresh fruit.
Lunch: Leftover chicken and vegetable stir-fry.
Dinner: Pan-seared sea bass with a lemon-dill sauce, served with a side of roasted Brussels sprouts.

Day 6

Breakfast: Smoothie with mixed berries, coconut yogurt, and a handful of walnuts.
Lunch: Leftover pan-seared sea bass and Brussels sprouts.
Dinner: Pork chops with a side of mashed sweet potatoes and a simple green salad.

Day 7

Breakfast: Omelette with diced ham, bell peppers, and onions.
Lunch: Leftover pork chops and mashed sweet potatoes.
Dinner: Large salad with grilled chicken, mixed greens, cherry tomatoes, cucumber, and a lemon-tahini dressing.

Week 2: Building Momentum

Day 8

Breakfast: Scrambled eggs with a side of prosciutto and sliced melon.
Lunch: Leftover large salad with grilled chicken.
Dinner: Baked cod with a tomato and olive tapenade, served with steamed green beans.

Day 9

Breakfast: Smoothie with spinach, pineapple, mango, and coconut water.
Lunch: Leftover baked cod and green beans.
Dinner: Ground turkey skillet with chopped sweet potatoes, onions, and bell peppers.

Day 10

Breakfast: Hard-boiled eggs with a side of mixed berries.
Lunch: Leftover ground turkey skillet.
Dinner: Grilled chicken thighs with a side of roasted broccoli and a cucumber-tomato salad.

Day 11

Breakfast: Chia seed pudding with sliced almonds and a drizzle of almond butter.
Lunch: Leftover grilled chicken thighs and broccoli.
Dinner: Salmon cakes (made with almond flour) with a side of mixed greens and a lemon-dill aioli.

Day 12

Breakfast: Omelette with sautéed mushrooms, onions, and a side of avocado.
Lunch: Leftover salmon cakes and mixed greens.
Dinner: Beef and vegetable skewers with bell peppers, onions, and zucchini, served with a side of cauliflower rice.

Day 13

Breakfast: Smoothie with kale, apple, ginger, and lemon.
Lunch: Leftover beef and vegetable skewers.
Dinner: Pan-seared scallops with a garlic-herb butter sauce, served with a side of sautéed spinach.

Day 14

Breakfast: Scrambled eggs with a side of smoked salmon and capers.
Lunch: Leftover pan-seared scallops and spinach.
Dinner: Large salad with grilled shrimp, mixed greens, avocado, and a citrus vinaigrette.

Week 3: Staying Strong

Day 15

Breakfast: Omelette with leftover grilled shrimp and avocado.
Lunch: Leftover large salad with grilled shrimp.
Dinner: Chicken piccata (using arrowroot starch for dredging) with capers and lemon, served over zucchini noodles.

Day 16

Breakfast: Smoothie with mixed berries, coconut yogurt, and a handful of pecans.
Lunch: Leftover chicken piccata and zucchini noodles.
Dinner: Baked halibut with a side of roasted asparagus and cherry tomatoes.

Day 17

Breakfast: Hard-boiled eggs with a side of fresh fruit.
Lunch: Leftover baked halibut and asparagus.
Dinner: Shepherd’s pie with a ground lamb filling and a cauliflower-parsnip mash topping.

Day 18

Breakfast: Chia seed pudding with toasted coconut flakes and macadamia nuts.
Lunch: Leftover shepherd’s pie.
Dinner: Grilled steak with a side of sautéed mushrooms and a large green salad.

Day 19

Breakfast: Scrambled eggs with spinach and a side of sliced avocado.
Lunch: Leftover grilled steak and salad.
Dinner: Shrimp and vegetable stir-fry with broccoli, carrots, and snow peas in a ginger-garlic sauce.

Day 20

Breakfast: Smoothie with kale, pineapple, and a scoop of collagen peptides (optional).
Lunch: Leftover shrimp and vegetable stir-fry.
Dinner: Roasted chicken with a medley of roasted root vegetables (carrots, parsnips, sweet potatoes).

Day 21

Breakfast: Omelette with leftover roasted chicken and vegetables.
Lunch: Leftover roasted chicken and vegetables.
Dinner: Large salad with seared tuna, mixed greens, green beans, potatoes, and a lemon-herb vinaigrette.

Week 4: Finishing Strong

Day 22

Breakfast: Scrambled eggs with a side of smoked salmon and sliced cucumber.
Lunch: Leftover seared tuna salad.
Dinner: Pork tenderloin with a roasted apple and onion compote, served with a side of steamed green beans.

Day 23

Breakfast: Smoothie with spinach, banana, almond butter, and a sprinkle of cinnamon.
Lunch: Leftover pork tenderloin and green beans.
Dinner: Chicken and vegetable soup with carrots, celery, and potatoes in a savory broth.

Day 24

Breakfast: Hard-boiled eggs with a side of mixed berries.
Lunch: Leftover chicken and vegetable soup.
Dinner: Baked salmon with a lemon-dill sauce, served with a side of roasted broccoli.

Day 25

Breakfast: Chia seed pudding with fresh mango and a sprinkle of pumpkin seeds.
Lunch: Leftover baked salmon and broccoli.
Dinner: Turkey burgers on lettuce buns with a side of sweet potato fries.

Day 26

Breakfast: Omelette with diced turkey, onions, and bell peppers.
Lunch: Leftover turkey burgers and sweet potato fries.
Dinner: Grilled shrimp with a garlic and herb marinade, served with a side of grilled asparagus.

Day 27

Breakfast: Smoothie with kale, pear, and ginger.
Lunch: Leftover grilled shrimp and asparagus.
Dinner: Beef stir-fry with broccoli, mushrooms, and water chestnuts in a coconut aminos sauce.

Day 28

Breakfast: Scrambled eggs with a side of avocado and a sprinkle of red pepper flakes.
Lunch: Leftover beef stir-fry.
Dinner: Large salad with grilled chicken, mixed greens, strawberries, pecans, and a balsamic vinaigrette.

Day 29

Breakfast: Omelette with leftover grilled chicken and strawberries.
Lunch: Leftover large salad with grilled chicken.
Dinner: Pan-seared cod with a tomato-caper sauce, served with a side of sautéed spinach.

Day 30

Breakfast: Smoothie with mixed berries, coconut milk, and a handful of almonds.
Lunch: Leftover pan-seared cod and spinach.
Dinner: Celebrate! Your choice of any favorite meal from the past 30 days.

Life After 30 Days: Reintroduction and Food Freedom

Congratulations on completing your 30-day journey! The next step is the reintroduction phase, a crucial part of the Whole30 process that helps you identify which foods work best for your body. This is where you will transition from the strict 30-day plan to a more sustainable, long-term Mediterranean-style way of eating.

The standard Whole30 reintroduction protocol involves reintroducing one food group at a time and monitoring your body’s response. Here is a suggested schedule that aligns with a transition to a Mediterranean diet:

Legumes: On Day 31, reintroduce legumes like beans, chickpeas, or lentils. For the next two days, return to the Whole30 + Mediterranean plan and pay attention to any symptoms.
Non-Gluten Grains: On Day 34, reintroduce non-gluten grains like rice or quinoa. Monitor your body’s reaction for a couple of days.
Dairy: On Day 37, reintroduce high-quality dairy, such as Greek yogurt or feta cheese. Observe how you feel.
Gluten-Containing Grains: On Day 40, reintroduce gluten-containing grains like whole-wheat bread or pasta, if you choose.

After the reintroduction phase, you will have a much better understanding of which foods make you feel your best. You can then build your own personalized, long-term eating plan that incorporates the healthy principles of the Mediterranean diet while avoiding the foods that you’ve identified as problematic for you. This is your “food freedom” – a sustainable, enjoyable way of eating that supports your long-term health and well-being.

This collection of recipes is designed to complement the 30-Day Whole30 + Mediterranean Diet Meal Plan. Each recipe is fully compliant with the strict rules of the Whole30 program while embracing the fresh, vibrant flavors of Mediterranean cooking. These recipes focus on whole, unprocessed ingredients, healthy fats, and an abundance of fresh vegetables, herbs, and spices.

Enjoy these simple, delicious, and satisfying meals as part of your 30-day journey to better health and food freedom. Feel free to mix and match these recipes with the meal plan provided in the main article.

1. One-Skillet Greek Chicken

This flavorful, one-skillet meal is a perfect weeknight dinner. The chicken thighs get beautifully crispy, and the vegetables cook in the delicious pan juices. This recipe is adapted from Paleo Running Momma [1].

Yields: 4-6 servings
Prep time: 15 minutes
Cook time: 30 minutes

Ingredients

2 lbs bone-in, skin-on chicken thighs
2 tbsp avocado oil or ghee
2 tsp dried oregano
1 tsp sea salt
1/2 tsp black pepper
4 cloves garlic, minced
14 oz cauliflower rice (fresh or frozen)
3 cups chopped kale
1/2 cup chicken broth
1/2 tsp dried dill
Zest and juice of 1 lemon
3/4 cup Kalamata olives, halved
1 medium red bell pepper, chopped
1/2 small red onion, diced

Instructions

Preheat your oven to 425°F (220°C).
Pat the chicken thighs dry and season generously on all sides with oregano, salt, and pepper.
Heat the avocado oil or ghee in a large, oven-proof skillet over medium-high heat. Place the chicken thighs skin-side down and sear for 5-6 minutes, until the skin is golden and crispy. Flip and sear for another 4-5 minutes on the other side.
Transfer the entire skillet to the preheated oven and roast for 10-15 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
While the chicken is roasting, prepare your vegetables.
Once cooked, remove the skillet from the oven and place it back on the stovetop. Transfer the chicken to a plate, leaving the drippings in the skillet.
Over medium heat, add the minced garlic to the skillet and sauté for 30 seconds until fragrant.
Add the cauliflower rice, kale, chicken broth, dill, lemon zest, and lemon juice. Stir to combine and cook for 2-3 minutes, until the kale has wilted and the cauliflower rice is tender.
Stir in the Kalamata olives, red bell pepper, and red onion. Cook for another minute until the vegetables are slightly softened.
Return the chicken and any accumulated juices to the skillet. Spoon some of the vegetable mixture over the chicken.
Serve immediately, garnished with extra lemon zest if desired.

2. Mediterranean Baked Salmon with Lemon and Herbs

This simple and elegant baked salmon is a classic Mediterranean dish. It’s quick enough for a weeknight meal but impressive enough for company. The combination of lemon, herbs, and garlic infuses the salmon with incredible flavor.

Yields: 4 servings
Prep time: 10 minutes
Cook time: 15-20 minutes

Ingredients

4 (6-ounce) salmon fillets, skin on or off
2 tbsp extra virgin olive oil
3 cloves garlic, minced
1 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp sea salt
1/4 tsp black pepper
1 lemon, thinly sliced
1/4 cup chopped fresh parsley
1/4 cup chopped fresh dill

Instructions

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Pat the salmon fillets dry and place them on the prepared baking sheet.
In a small bowl, whisk together the olive oil, minced garlic, oregano, thyme, salt, and pepper.
Brush the olive oil mixture evenly over the salmon fillets.
Top each fillet with a few slices of lemon.
Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork. The exact cooking time will depend on the thickness of your fillets.
Remove from the oven and garnish generously with fresh parsley and dill.
Serve immediately with your favorite roasted or steamed vegetables.

3. Mediterranean Cauliflower Rice Bowls

These vibrant and satisfying bowls are a perfect example of how to enjoy a hearty Mediterranean meal without the grains. They are packed with flavor, texture, and nutrients.

Yields: 4 servings
Prep time: 20 minutes
Cook time: 15 minutes

Ingredients

For the Chicken:

1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
1 tbsp avocado oil
1 tsp paprika
1 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp sea salt
1/4 tsp black pepper

For the Bowls:

1 large head of cauliflower, riced (about 4 cups)
1 tbsp avocado oil
1 English cucumber, diced
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, halved
1/2 red onion, thinly sliced
1/4 cup chopped fresh parsley

For the Lemon-Tahini Dressing:

1/2 cup tahini
1/2 cup water
1/4 cup fresh lemon juice
1 clove garlic, minced
1/2 tsp sea salt

Instructions

Prepare the Chicken: In a medium bowl, toss the chicken pieces with avocado oil, paprika, oregano, garlic powder, salt, and pepper.
Cook the Chicken: Heat 1 tbsp of avocado oil in a large skillet over medium-high heat. Add the chicken and cook for 7-10 minutes, stirring occasionally, until browned and cooked through. Set aside.
Cook the Cauliflower Rice: In the same skillet, add another tablespoon of avocado oil. Add the cauliflower rice and cook for 5-7 minutes, stirring frequently, until tender.
Make the Dressing: While the cauliflower rice is cooking, whisk together all the dressing ingredients in a small bowl until smooth and creamy. Add more water if needed to reach your desired consistency.
Assemble the Bowls: Divide the cauliflower rice among four bowls. Top with the cooked chicken, cucumber, cherry tomatoes, Kalamata olives, and red onion.
Drizzle generously with the lemon-tahini dressing and garnish with fresh parsley.
Serve immediately.