Mediterranean Diet

30-Day Meal Plan

A Delicious Way to Get Healthy

What are the benefits of the Mediterranean meal plan?

Promotes heart health

Research has shown that the Mediterranean diet promotes heart health by reducing the chances of stroke and heart disease.


Fights against type 2 diabetes

Consuming a combination of nutritious foods with this diet can help balance blood sugar.


Protects the brain

The Mediterranean diet is effective for brain health. It protects the brain from diseases and reduces the chance of mental decline as one gets older.


Enhances weight loss

Fitness experts recommended the Mediterranean diet because of its weight loss potential.


How can you follow a Mediterranean diet?

Followers need to consume foods that are part of the traditional diet identified by people from the Mediterranean. Some of these foods include:


Broccoli, cabbage, artichokes, celery, beets, carrots, Brussel sprouts, eggplants, cucumbers, and leafy greens.



There are specific fruits you can include when planning a Mediterranean diet. Some of them are apples, apricots, berries, cherries, citrus, and dates.


Whole grains

Whole grains contain a truckload of beneficial minerals such as copper, magnesium, and iron.


Healthy fats

Consuming extra virgin olive oil reduces the emergence of heart disease, cancer, high blood pressure, autoimmune diseases, and inflammatory conditions.


Seafood and fish

The fish included in a Mediterranean diet are sardines, salmon, and mackerel, due to the anti-inflammatory and omega-3 acids.


Nuts and seeds

A Mediterranean diet accommodates hazelnuts, pine nuts, walnuts, sesame seeds, tahini, olives, and pistachios.


Herbs and spices

Some of the herbs and spices you can use in your meals are anise, basil, bay leaf, chilies, cloves, cumin, garlic, lavender, marjoram, mint, oregano, and rosemary.


Healthy snacks

For snacks that are on the sweet side, go for small portions of dried fruits such as dried apricots, figs, and dates.


Food to avoid on a Mediterranean meal plan 

Added sugar

Refined grains

Trans fats

Refined oils

Processed meats

Processed foods

Is the Mediterranean diet effective? 

It is effective in the reduction of the risk of cardiovascular diseases. In addition, if followed religiously, it can prevent a weight increase.


Apart from the benefit of weight loss, you can reap other health advantages from adopting the Mediterranean diet.