31-Day Mediterranean Diet Meal Plan (+ Grocery List)

The Mediterranean diet is more than just a diet; it’s a lifestyle inspired by the traditional eating habits of people in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This way of eating is renowned for its health benefits, including a reduced risk of heart disease, support for a healthy weight, and improved brain function [1]. Unlike restrictive diets, the Mediterranean diet emphasizes a balanced and enjoyable approach to food, focusing on whole, plant-based foods, healthy fats, and lean proteins.

This article provides a comprehensive 31-day meal plan to help you embark on your Mediterranean diet journey. You’ll also find a detailed grocery list to make your shopping trips easier and more efficient. Whether you’re new to the Mediterranean diet or looking for fresh ideas, this guide will provide you with the tools you need to succeed.

The Mediterranean Diet: A Way of Life

The Mediterranean diet is not about strict rules or calorie counting. Instead, it’s a flexible and sustainable way of eating that prioritizes fresh, seasonal, and minimally processed foods. The core principles of the Mediterranean diet are simple and easy to follow.

What to Eat

The Mediterranean diet encourages a high intake of plant-based foods, with a focus on variety and flavor. Here’s a breakdown of the main food groups:

Food Group	Recommendations
Vegetables	Eat a wide variety of vegetables, both raw and cooked. Aim for at least 5 servings a day.
Fruits	Enjoy a variety of fresh fruits as a daily dessert or snack. Aim for 2-3 servings a day.
Whole Grains	Choose whole grains like oats, brown rice, quinoa, and whole-wheat bread and pasta.
Legumes	Incorporate beans, lentils, and chickpeas into your meals regularly.
Nuts and Seeds	Enjoy a handful of nuts and seeds as a snack or add them to your meals.
Healthy Fats	Use extra virgin olive oil as your primary source of fat. Avocados and olives are also great choices.
Fish and Seafood	Eat fish and seafood at least twice a week, especially fatty fish like salmon and sardines.
Poultry and Eggs	Enjoy poultry and eggs in moderation.
Dairy	Consume dairy products like yogurt and cheese in moderation.

What to Limit

The Mediterranean diet also suggests limiting certain foods that are high in saturated fats, sugar, and sodium. These include:

• Red Meat: Limit your intake of red meat, such as beef and lamb.
• Processed Meats: Avoid processed meats like sausages, hot dogs, and deli meats.
• Added Sugars: Limit foods and drinks with added sugars, such as sodas, candies, and pastries.
• Refined Grains: Choose whole grains over refined grains like white bread, white rice, and white pasta.
• Processed Foods: Avoid highly processed foods, which are often high in unhealthy fats, sugar, and sodium.

Health Benefits of the Mediterranean Diet

Numerous studies have highlighted the health benefits of the Mediterranean diet. According to the Cleveland Clinic, this way of eating can help lower your risk of cardiovascular disease, support a healthy weight, and maintain healthy blood sugar and blood pressure levels [1]. The diet’s emphasis on whole foods provides a rich source of vitamins, minerals, antioxidants, and fiber, all of which contribute to overall health and well-being. The high intake of healthy fats, particularly from olive oil and fish, helps reduce inflammation and supports brain health [2].

The Mediterranean Diet has many benefits, including lowering your risk of cardiovascular disease, including a heart attack or stroke, supporting a body weight that’s healthy for you, and supporting healthy blood sugar levels, blood pressure and cholesterol. [1]

31-Day Mediterranean Diet Meal Plan

This 31-day meal plan is designed to provide you with a variety of delicious and nutritious meals that are easy to prepare. Feel free to mix and match meals based on your preferences and what you have on hand. Remember to drink plenty of water throughout the day.

Week 1

Day	Breakfast	Lunch	Dinner	Snack
1	Greek yogurt with fresh strawberries, blueberries, and chia seeds	Whole grain pita with hummus, cucumber, tomatoes, and mixed greens	Grilled salmon with lemon and herbs, roasted vegetables, quinoa	Handful of almonds and an apple
2	Steel-cut oatmeal with sliced bananas, walnuts, and honey drizzle	Mediterranean chickpea salad with feta, olives, tomatoes, cucumber, olive oil	Baked cod with garlic and tomatoes, steamed green beans, brown rice	Carrot sticks with hummus
3	Whole grain toast with avocado, poached eggs, cherry tomatoes	Lentil soup with whole grain bread, side salad with olive oil dressing	Grilled chicken breast with roasted red peppers, zucchini, and bulgur	Greek yogurt with honey and crushed pistachios
4	Smoothie with spinach, banana, berries, Greek yogurt, flaxseed	Whole wheat pasta salad with cherry tomatoes, olives, feta, basil	Baked white fish with lemon, sautéed spinach with garlic, roasted potatoes	Fresh orange and handful of walnuts
5	Egg white omelet with mushrooms, spinach, tomatoes, whole grain toast	Tabbouleh salad with grilled chicken, whole wheat pita	Turkey meatballs in tomato sauce, whole grain spaghetti, arugula salad	Sliced bell peppers with tzatziki
6	Greek yogurt parfait with granola, mixed berries, honey	Caprese salad with fresh mozzarella, tomatoes, basil, balsamic, whole grain roll	Grilled shrimp with garlic and lemon, roasted Brussels sprouts, quinoa	Apple slices with almond butter
7	Whole grain pancakes with fresh berries and Greek yogurt	White bean and vegetable soup, mixed green salad, whole grain bread	Baked chicken with herbs, roasted eggplant and zucchini, couscous	Handful of mixed nuts and dried figs

Week 2

Day	Breakfast	Lunch	Dinner	Snack
8	Oatmeal with sliced pears, cinnamon, and chopped almonds	Falafel bowl with hummus, tabbouleh, cucumber, tomato, tahini sauce	Grilled salmon with dill, roasted asparagus, brown rice pilaf	Greek yogurt with berries
9	Scrambled eggs with feta, spinach, whole grain toast	Quinoa salad with chickpeas, cucumber, red onion, lemon vinaigrette	Baked cod with tomatoes and olives, sautéed kale, polenta	Celery sticks with almond butter
10	Whole grain toast with ricotta, sliced strawberries, honey	Mediterranean wrap with grilled vegetables, hummus, whole wheat tortilla	Grilled chicken kebabs with peppers and onions, Greek salad, pita bread	Fresh grapes and walnuts
11	Smoothie bowl with banana, berries, granola, chia seeds	Lentil and vegetable stew, whole grain bread, mixed greens	Baked trout with herbs, roasted carrots and parsnips, bulgur	Hummus with cucumber slices
12	Greek yogurt with granola, sliced banana, drizzle of honey	Whole wheat pasta with pesto, cherry tomatoes, pine nuts, arugula	Grilled lamb chops with rosemary, roasted potatoes, green beans	Orange segments and almonds
13	Veggie omelet with tomatoes, peppers, onions, whole grain toast	Mediterranean tuna salad with white beans, olives, greens, lemon dressing	Baked chicken with lemon and garlic, roasted cauliflower, quinoa	Greek yogurt with honey
14	Whole grain waffles with fresh berries and Greek yogurt	Minestrone soup with white beans, whole grain roll, side salad	Grilled shrimp skewers, tabbouleh, roasted vegetables	Apple with cashew butter

Week 3

Day	Breakfast	Lunch	Dinner	Snack
15	Steel-cut oats with blueberries, walnuts, cinnamon	Chickpea and vegetable curry over brown rice	Baked salmon with mustard-herb crust, roasted Brussels sprouts, sweet potato	Handful of pistachios and dried apricots
16	Scrambled eggs with spinach and feta, whole grain toast	Greek salad with grilled chicken, whole wheat pita	White fish with tomato-caper sauce, sautéed zucchini, couscous	Carrot sticks with tzatziki
17	Greek yogurt with sliced peaches, granola, honey	Lentil salad with roasted vegetables, feta, balsamic dressing	Grilled chicken with herbs, roasted red peppers, bulgur pilaf	Fresh pear and almonds
18	Whole grain toast with avocado and tomato, poached egg	Whole wheat pasta with marinara sauce, white beans, spinach	Baked cod with lemon and olives, roasted eggplant, brown rice	Greek yogurt with berries
19	Smoothie with kale, banana, mango, Greek yogurt, flaxseed	Mediterranean quinoa bowl with chickpeas, cucumber, tomato, tahini	Turkey meatballs with tomato sauce, whole grain pasta, arugula salad	Bell pepper strips with hummus
20	Oatmeal with sliced apple, cinnamon, chopped walnuts	White bean soup with vegetables, whole grain bread, mixed greens	Grilled salmon with dill sauce, roasted asparagus, quinoa	Orange and handful of almonds
21	Veggie frittata with tomatoes, spinach, feta, whole grain toast	Falafel wrap with hummus, tabbouleh, cucumber, tomato	Baked chicken with rosemary, roasted root vegetables, polenta	Greek yogurt with honey and pistachios

Week 4

Day	Breakfast	Lunch	Dinner	Snack
22	Greek yogurt parfait with granola, mixed berries, chia seeds	Caprese sandwich on whole grain bread, side salad	Grilled shrimp with garlic, roasted broccoli, brown rice	Apple slices with almond butter
23	Whole grain toast with ricotta and sliced figs, honey drizzle	Lentil and vegetable soup, whole wheat pita, hummus	Baked trout with herbs, sautéed green beans with almonds, bulgur	Fresh berries and walnuts
24	Scrambled eggs with mushrooms and herbs, whole grain toast	Mediterranean chickpea salad with feta, olives, cucumber, tomatoes	Grilled chicken kebabs, Greek salad, whole wheat pita	Carrot and celery sticks with hummus
25	Smoothie bowl with acai, banana, berries, granola, coconut	Whole wheat pasta with pesto, cherry tomatoes, white beans	Baked cod with tomatoes and capers, roasted cauliflower, quinoa	Greek yogurt with honey
26	Steel-cut oatmeal with pear slices, cinnamon, pecans	Tabbouleh with grilled vegetables, whole wheat pita	Grilled lamb with mint, roasted potatoes, green beans	Orange segments and almonds
27	Egg white omelet with peppers, onions, tomatoes, whole grain toast	White bean and kale soup, whole grain roll, side salad	Baked salmon with lemon-dill sauce, roasted Brussels sprouts, brown rice	Bell peppers with tzatziki
28	Greek yogurt with sliced banana, granola, honey	Mediterranean wrap with grilled chicken, hummus, vegetables	Grilled shrimp skewers, quinoa tabbouleh, roasted vegetables	Apple and cashews

Week 5

Day	Breakfast	Lunch	Dinner	Snack
29	Whole grain pancakes with fresh berries, Greek yogurt	Lentil salad with roasted vegetables, feta, lemon dressing	Baked white fish with herbs, sautéed spinach, couscous	Handful of mixed nuts and dates
30	Smoothie with spinach, pineapple, banana, Greek yogurt	Chickpea and vegetable stew, whole grain bread	Grilled chicken with herbs, roasted eggplant and zucchini, bulgur	Greek yogurt with berries and honey
31	Veggie scramble with tomatoes, peppers, feta, whole grain toast	Mediterranean quinoa bowl with chickpeas, cucumber, olives, tahini	Baked salmon with mustard glaze, roasted asparagus, brown rice pilaf	Fresh fruit salad with mint

Complete Grocery List for 31-Day Mediterranean Diet Meal Plan

This grocery list is designed to cover the 31-day meal plan. You can adjust the quantities based on your needs and how many people you are cooking for. It’s recommended to shop weekly for fresh produce to ensure freshness.

Fresh Produce

Vegetables

• Asparagus (3 bunches)
• Arugula (2 containers)
• Bell peppers – red, yellow, orange (10-12 peppers)
• Broccoli (3 heads)
• Brussels sprouts (2 lbs)
• Carrots (3 lbs)
• Cauliflower (2 heads)
• Celery (2 bunches)
• Cherry tomatoes (4 pints)
• Cucumbers (8-10)
• Eggplant (3-4 medium)
• Fresh herbs: basil, parsley, cilantro, mint, dill, rosemary (multiple bunches)
• Garlic (4 heads)
• Green beans (2 lbs)
• Kale (2 bunches)
• Leafy greens/mixed salad greens (multiple containers)
• Mushrooms (2 lbs)
• Onions – yellow and red (10-12)
• Parsnips (1 lb)
• Potatoes (3 lbs)
• Spinach – fresh (multiple bunches)
• Sweet potatoes (4-5)
• Tomatoes – large (12-15)
• Zucchini (6-8)

Fruits

• Apples (8-10)
• Apricots – dried (1 bag)
• Avocados (6-8)
• Bananas (12-15)
• Blueberries (3 pints)
• Dates – dried (1 package)
• Figs – fresh or dried (1 package)
• Grapes (2 lbs)
• Lemons (12-15)
• Mangoes (2)
• Oranges (8-10)
• Peaches (4-5)
• Pears (6-8)
• Pineapple (1-2)
• Strawberries (3 pints)
• Mixed berries (2-3 bags frozen)

Proteins

Seafood & Fish

• Salmon fillets (8-10 portions, 6 oz each)
• Cod or white fish fillets (8-10 portions)
• Trout fillets (2-3 portions)
• Shrimp (3 lbs)
• Canned tuna in water (4-6 cans)

Poultry

• Chicken breasts (12-15 pieces)
• Turkey – ground lean (2 lbs)

Meat (Limited)

• Lamb chops or leg (2 portions)

Eggs

• Eggs – preferably organic, free-range (3-4 dozen)

Dairy

Yogurt & Cheese

• Greek yogurt – plain, nonfat or low-fat (8-10 large containers)
• Feta cheese (2 lbs)
• Fresh mozzarella (1 lb)
• Parmesan cheese (1 block)
• Ricotta cheese (1 container)

Milk

• Low-fat milk or plant-based alternative (1-2 half gallons)

Grains & Breads

Whole Grains

• Brown rice (2 lbs)
• Quinoa (2 lbs)
• Bulgur wheat (1 lb)
• Couscous – whole wheat (1 lb)
• Steel-cut oats (1 large container)
• Rolled oats (1 container)
• Polenta (1 package)
• Barley (1 lb)

Breads & Pasta

• Whole grain bread (2-3 loaves)
• Whole wheat pita bread (2 packages)
• Whole wheat tortillas (1 package)
• Whole wheat pasta – various shapes (3-4 boxes)
• Whole wheat spaghetti (2 boxes)

Legumes & Beans

Dried or Canned

• Chickpeas/garbanzo beans (6-8 cans or 2 lbs dried)
• Lentils – brown or green (2 lbs dried)
• White beans/cannellini (4-6 cans or 1 lb dried)
• Black beans (2-3 cans)
• Kidney beans (2 cans)

Prepared

• Hummus (3-4 containers, or make fresh)
• Falafel mix or prepared falafel (2 packages)

Nuts & Seeds

Raw or Roasted (Unsalted or Low Salt)

• Almonds (2 lbs)
• Walnuts (1 lb)
• Pistachios (1 lb)
• Cashews (1 lb)
• Pine nuts (8 oz)
• Pecans (8 oz)
• Chia seeds (1 bag)
• Flaxseed – ground (1 bag)
• Sunflower seeds (1 bag)

Nut Butters

• Almond butter (1 jar)
• Cashew butter (1 jar)
• Tahini (1 jar)

Oils & Fats

Cooking Oils

• Extra virgin olive oil – high quality (2-3 large bottles)
• Avocado oil (1 bottle)
• Olive oil spray (1 can)

Condiments & Sauces

Vinegars & Dressings

• Balsamic vinegar (1 bottle)
• Red wine vinegar (1 bottle)
• Apple cider vinegar (1 bottle)

Sauces & Spreads

• Marinara sauce – low sodium (3-4 jars)
• Tomato sauce – low sodium (4-6 cans)
• Tomato paste (3-4 small cans)
• Pesto sauce (2 jars or make fresh)
• Dijon mustard (1 jar)
• Capers (1 jar)
• Olives – Kalamata and green (4-6 jars)

Sweeteners

• Honey – raw or organic (1 jar)
• Pure maple syrup (optional, 1 bottle)

Herbs & Spices

Fresh Herbs (see produce section)

• Basil
• Parsley
• Cilantro
• Mint
• Dill
• Rosemary

Dried Herbs & Spices

• Oregano
• Thyme
• Bay leaves
• Cinnamon
• Cumin
• Coriander
• Paprika
• Turmeric
• Red pepper flakes
• Black pepper – whole peppercorns
• Sea salt or kosher salt
• Garlic powder
• Onion powder
• Za’atar (optional)
• Sumac (optional)

Pantry Staples

Baking & Cooking

• Whole wheat flour (1 bag)
• All-purpose flour (1 small bag)
• Baking powder
• Baking soda
• Vanilla extract

Beverages

• Green tea (1 box)
• Herbal tea (1 box)
• Coffee (if desired)
• Red wine (optional, for cooking and moderate consumption)

Other

• Vegetable broth – low sodium (6-8 cartons)
• Chicken broth – low sodium (4-6 cartons)
• Granola – low sugar (2-3 bags)
• Dark chocolate – 70% cacao or higher (2-3 bars)

Frozen Items

Vegetables

• Mixed vegetables (2-3 bags)
• Spinach (2 bags)
• Peas (1 bag)

Fruits

• Mixed berries (2-3 bags)
• Acai puree (optional, for smoothie bowls)

Other

• Whole grain waffles or pancakes (1-2 boxes, optional)

Conclusion

Adopting the Mediterranean diet is a journey towards a healthier and more enjoyable way of eating. This 31-day meal plan and grocery list provide a roadmap to help you get started. Remember to listen to your body, experiment with different recipes, and savor the delicious flavors of the Mediterranean. By embracing this lifestyle, you’ll not only be nourishing your body but also cultivating a positive and sustainable relationship with food.

References

[1] Cleveland Clinic. (n.d.). Mediterranean Diet. Retrieved from https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet

[2] Healthline. (n.d.). Mediterranean Diet 101: A Meal Plan and Beginner’s Guide. Retrieved from https://www.healthline.com/nutrition/mediterranean-diet-meal-plan