Mediterranean Meal Plan
If you want a healthy meal plan that focuses on fresh herbs, bold flavors, heart-healthy fats, fresh vegetables, whole grains, and tons of fish, the Mediterranean meal plan is for you! The meals in this diet plan are typically plant-based foods rich in vitamins, minerals, and healthy fats full of Mediterranean flavors.
Our meal planning app provides weekly recipe updates, recipe ideas, and resources for all things meal planning. Additionally, we show serving size, prep & cook times, and nutritional information in each recipe.
Start Meal Planning in 4 easy steps
If you are interested in starting the process of planning weekly meals but unsure of where to start, we can help! Using a meal planning service can save you an enormous amount of time and stress. Our professional meal planning service offers many helpful resources and tools to make planning weekly meals a breeze. Read below to learn how easy weekly meal prep can be.
Step 1
We Plan Your Meals
Our team of expert nutritionists and recipe developers create 15 easy meal plans updated weekly that can all be found on the eMeals meal planning app. Each diet meal plan is designed to meet your lifestyle.
Step 2
They Shop For You
Shop smarter with eMeals + grocery partners’ seamless grocery shopping list. You choose your meals for the week and send them directly for pickup or delivery. All in the best meal planning app!
Step 3
Get Your Groceries
We have teamed up with grocery partners, like Amazon Fresh, Instacart, Publix, & more, who shop your personalized grocery order and prepare it for delivery or curbside pickup.
Step 4
Cook Your Meals
Now that you have received your order, it is time to cook your delicious meal from the best meal planning app. And with new recipes each week, preparing dinner is now fun!
This diet plan is known worldwide to offer Mediterranean cuisine and promote a healthy lifestyle. It improves health on a physical and mental level and offers a wide range of delicious foods and recipes.
Daily Mail explains, “Studies have shown eating this way is linked with good heart health and may reduce the risk of developing conditions like type 2 diabetes, high blood pressure and high cholesterol.” That is quite impressive.
The meals in this diet plan are typically plant-based foods rich in vitamins, minerals, and healthy fats full of Mediterranean flavors. It began in the 1950s, picking up steam over the last decade.
In fact, “The Mediterranean diet is one of the three healthy eating patterns highlighted in the 2020-2025 Dietary Guidelines for Americans.”, says Alyssa from Food Insight.
This article gives a detailed overview of the Mediterranean meal plan, including the pros and cons and what foods to eat while following the diet.
The Mediterranean Diet
The Mediterranean Diet
This delicious and healthy diet plan is known worldwide. It provides Mediterranean cuisine and promotes a healthy lifestyle. It also improves health on a physical and mental level and offers a wide range of delicious foods and recipes.
Daily Mail explains, “Studies have shown eating this way is linked with good heart health and may reduce the risk of developing conditions like type 2 diabetes, high blood pressure and high cholesterol.” That is quite impressive.
The meals in this diet plan are typically plant-based foods rich in vitamins, minerals, and healthy fats full of Mediterranean flavors. It began in the 1950s, picking up steam over the last decade.
In fact, “The Mediterranean diet is one of the three healthy eating patterns highlighted in the 2020-2025 Dietary Guidelines for Americans.”, says Alyssa from Food Insight.
This article gives a detailed overview of the Mediterranean meal plan, including the pros and cons and what foods to eat while following the diet.
What are the basic rules of the Mediterranean diet?
Eating foods found and enjoyed in countries surrounding the Mediterranean Sea is a staple of these healthy meal plans. This particular food plan focuses on a healthy amount of fresh fish and shellfish, like shrimp, salmon, cod, clams, and more. It also encourages diet followers to eat legumes, nuts, tofu, chicken, eggs, unrefined oils, and all fruits and veggies.
The Mediterranean diet plan also fosters overall improved health. Followers of this diet plan enjoy things like daily relaxation, physical activity, red wine (in moderation), and quality time with loved ones.
Everyday Health explains, “Atop exercise stand the core foods: whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil. The groups recommend eating fish and seafood twice weekly and moderate amounts of dairy, eggs, and poultry. Red meat and sweets are consumed just sometimes.”
What are common side effects from the Med Diet?
- weight gain
- low levels of iron
- low levels of calcium
- time consuming
Follow These Rules on the Mediterranean meal plan:
- Daily meals with wholesome foods
- 2 servings of fish & seafood per week
- Moderate amount of eggs + dairy
- A minimal amount of red meat + sweets
- Plenty of fruits and vegetables
Is the Mediterranean Diet good for weight loss?
If you want a more wholesome approach to losing weight, this may be the meal plan for you as the Mediterranean diet focuses on living a healthy lifestyle.
Although it’s not a traditional weight loss diet plan, the Mediterranean diet meal plan is proven to help followers lose weight along the way. Live Science explains, “Unlike the Atikins diet, it’s also a fairly flexible and unrestrictive approach – more of a lifestyle choice. As a result, it’s relatively easy to introduce minor, sustainable tweaks that could help nudge the scales down.”
Despite your age and gender, losing weight with this diet meal plan is achievable with proper food and daily exercise.
Is the Mediterranean diet Considered safe?
Interested in starting the Mediterranean diet plan but worried about any health effects on your body? You’re in luck!
This food diet plan safe for most individuals. In fact, studies show that the Mediterranean diet improves many aspects of health.
This study found “A greater adherence to the Mediterranean diet, as reflected by a higher Alternate Mediterranean Diet Score, was associated with a lower risk of incident CHD and stroke in women.”
An American Journal of Clinical Nutrition study saw “Adherence to a Mediterranean-style dietary pattern was associated with lower all-cause mortality in individuals with CVD.”
Another study focusing on Type 2 Diabetes found, “In this nutrition intervention study we found that a non–calorie-restricted traditional MedDiet enriched with high-fat foods of vegetable origin decreased the incidence of diabetes in individuals at high cardiovascular risk after a median follow-up of 4.0 years.”
These impressive study results show that the Mediterranean diet meal plan is a wholesome approach to improved health and wellness. Always talk to your doctor before starting a new diet regimen, especially if you have known health conditions.
What are the pros and cons of the Mediterranean diet?
There are many great qualities of the Mediterranean diet. As mentioned above, it can positively impact physical and mental health and overall wellness when followed correctly.
This diet trend is becoming increasingly popular. It is known to be sustainable, healthy, and balanced. However, it is important to research the pros and cons to decide if it fits your lifestyle.
Pros of Mediterranean Diet
- helps weight management
- Improved memory
- decreases risk of chronic health issues
- good for the planet
Cons of Mediterranean Diet
- restrictions on red wine and red meat consumption
- not as affordable
- can be time consuming
Decreasing red wine and red meat in your diet can also be viewed as a positive since there are health risks to enjoying these two treats regularly.
If budget and time are a concern, seek help from a meal plan service. They can offer weekly recipes, helpful advice, and diet resources to help you succeed with a Mediterranean food plan.
Foods To Eat & Foods Not To Eat on a Mediterranean diet
Foods okay to eat on the mediterranean diet
Vegetables
Fruits
Seeds + Nuts
Eggs + Dairy
Poultry
Fish + Seafood
Healthy Oils + Fats
Legumes
Vegetables
Vegetables are highly encouraged while on this diet food plan and are some of the top ingredients used in cooking following the Mediterranean diet. These include the following:
- Bell Peppers
- Carrots
- Artichokes
- Radishes
- Dark Leafy Greens
- Avocado
- Eggplant
- Zucchini
- Cauliflower
- Broccoli
- Peas
- Green Beans
Fruits
You will often enjoy a lot of fruit on this diet meal plan. Some more traditional fruits include the following:
- Apricots
- Figs
- Grapes
- Dates
- Pomegranates
- Apples
- Berries
- Oranges
- Melons
- Peaches
Poultry + Meats
According to a recent article from Old Ways, “Think of red meat as a treat reserved for special occasions. In Greece, for example, many people stop eating meat for six weeks in the spring during Lent for religious reasons, and then celebrate Easter with roasted lamb.”
This diet relies on fresh, plant-based ingredients and limits meat consumption. While meat is allowed, it is encouraged to enjoy it in moderation. Fish and fresh seafood, however, are encouraged to enjoy twice per week. So, if you are a meat fan, substituting meat with fresh fish is a great way to appeal to your meat cravings.
Fresh Fish + Seafood
This diet meal plan strongly encourages the intake of healthy fish and fresh seafood as they are two key ingredients.
Another controlled study interestingly found, “A Mediterranean diet supplemented with two fatty fish meals per week might be a potential strategy for reducing airway inflammation in childhood asthma.”
Fish commonly enjoyed include salmon, cod, striped bass, branzino, tuna, and tilapia.
Healthy Oils + Fats
Unsaturated fats are popular in Mediterranean cuisine. The Mediterranean diet, which includes healthy fats and oils such as unsaturated fats, is recommended despite the misconception that consuming fat will cause weight gain.
Good quality fats and oils are a healthy way to add flavor and nutrition to meals. Examples include olive, fish, seed, and nut oils. Toss these heart-healthy oils into popular dishes like Greek salad, roasted red peppers, and mashed sweet potatoes.
Extra virgin olive oil, or EVOO, is one of the most popular oils used in this type of cooking. Today.com says, “Extra virgin olive oil, EVOO, is a pillar of the Mediterranean diet. EVOO is high in monounsaturated fats and polyphenols, antioxidants that guard against free radical damage.”
- Extra Vigin Olive Oil
- Flaxseed Oli
- Canola Oil
- Fish Oil
- Walnut Oil
- Avocado Oil
Nuts + Seeds
Nuts and seeds are a great option for a healthy way to get additional protein and healthy fat. They are also highly admired in Mediterranean meal planning recipes.
Havard says, “Just as there are “good carbs” and “bad carbs,” there are good fats and bad fats.” They go on to further explain, “Mediterranean-style diets emphasize healthy fats and healthy carbs. Saturated fat, trans fat, and cholesterol are the bad guys. Good fats are monounsaturated (found in olive oil, for example) and polyunsaturated (found in such foods as fish, canola oil, and walnuts).”
Popular nuts and seeds include the following:
- Walnuts
- Almonds
- Brazil Nuts
- Pine Nuts
- Pistachios
- Flaxseed
- Sunflower Seeds
- Poppy Seeds
- Sesame Seeds
Eggs + Dairy
Dairy is allowed in moderation on the Mediterranean diet, focusing more on hard cheeses, Greek yogurt, and feta cheese. Choose dairy foods from the local Mediterranean region to reap the benefits.
Insider explains the reasoning behind this: “Harder cheeses tend to have more protein and less fat, so the Parmesan may be a healthier option than the Brie. Parmesan cheese is also rich in vitamins and minerals, and it’s actually lactose-free.”
Legumes
According to a recent study, “In the Med Diet legumes are taken daily in moderate proportions in cooked, baked, and raw form, as sprouts or salads. Being more proteinaceous than cereals, these legumes can be used as a primary source of amino acids. Protein extracts from soybeans are used as an alternative to meat [53].”
Legumes (think chickepeas, lentils, beans, and peas) are a staple food commonly seen in Mediterranean dishes. They offer a high shelf-life, and are chock-full of protein and fiber. These vitamins and minearals will keep you satisfied for longer periods of time.
Foods not okay to eat on the mediterranean diet
Refined Grains
Refined Oils
Refined Sugar
Highly Salty Food
Trans Fat
Processed Meat
Processed Food
Candy & Soda
What a daily breakfast, lunch, snack, and dinner menu typically looks like on a Mediterranean meal plan
Mediterranean Diet Breakfast
Mediterranean Diet Lunch
Mediterranean Diet Dinner
Grilled Greek Pork Medallions with Roasted Veggies
7 tips to consider when starting the Mediterranean diet meal plan
1. Learn what you can and cannot eat
Since sweets are not on the list, try fruit for a sweet tooth craving
2. Learn to love fish and seafood
Think fatty fish like salmon
3. Discuss dietary and meal preferences with your loved ones
4. Learn possible side effects
5. Talk to your doctor
This is always important before starting a new diet meal plan
6. Use meal planning resources
Find a meal planning service for help – especially with a busy schedule
7. Set Your Goals
It’s time to start!
Easy Meal Plan Resources for The Mediterranean Diet
FREE Weekly Mediterranean Diet Meal Planner PDF
A complete 7-day Keto Meal Planner PDF Printable with breakfast, lunch, and dinner recipes, for FREE.
Frequently Asked Questions | eMeals
Who benefits from meal planning?
Everyone needs weekly menu planning, especially busy moms and families, to simplify life and save time. Meal planning also benefits busy families who want to save money and time. eMeals eliminates the stress of deciding what to make for dinner.
We offer access to thousands of recipes and custom grocery lists. These recipes are easy to follow. This will help you plan simple, healthy menus that can be made quickly with a few ingredients.
Our grocery shopping partners and delivery/pickup options make it easy to get all your ingredients. They can be delivered right to your door. It has never been simpler.
eMeals helps you plan easy and nutritious dishes. You don’t need to use many ingredients or spend long hours in the kitchen. Because meal planning doesn’t need to be stressful or time-consuming! Our meal planner app will take care of the meal planning so you can focus on the things that matter most.
What does your meal plan app offer?
Our meal prep app offers busy moms and families a complete end-to-end solution for stress-free weekly meals. It features 15 weekly meal plans that make grocery store shopping, cooking, and eating simple and enjoyable every day of the week.
This diet plan app is easy to use. It includes grocery pickup or delivery options. These options make weekly meal planner tasks quick and stress-free.
Plus, we offer free meal prep resources to help you save time in the kitchen. Our diet plans are specifically curated by our in-house expert chefs of registered dietitians. With eMeals, you can experience true meal planning success with minimal effort!
How can our meal planner help you and your family?
We want meals to be more fun for you and your loved ones. Which is why eMeals takes on the hard work that comes with weekly menu organization.
Common questions our meal planning service helps answer include:
What should I make for dinner?
What ingredients do I need to buy?
How do I plan meals and grocery shop efficiently?
Where can I find recipe ideas for my diet plan?
With eMeals, you can worry less about having healthy meals for your family. Our meal plans provide you with easy-to-follow recipes and shopping lists, making meal planning stress free.
We also offer free resources such as our weekly meal plan template and custom 7-day diet plan PDFs. These offer tips for streamlining and simplifying your meal prep process.
How do I choose meals my family will enjoy?
At eMeals, we understand how difficult it can be to please everyone in the family at breakfast, lunch, and dinner – that’s why we’ve created a selection of 15 meal plans for you to choose from. Each plan includes weekly meals, grocery lists, recipes, and more – all specifically designed with busy families in mind.
They are also updated weekly with new and exciting meal inspiration. Whether you’re looking for healthy options to lose weight or classic favorites to please picky eaters, eMeals makes meal planning easy and fun!
Can I plan meals to meet my diet goals?
Absolutely! Our meal plans are designed to help you reach your diet goals. Whether you want to eat healthier, save money, gluten-free, or even go fully plant-based, we have meal plans that fit your needs.
We also provide nutritional information on all our meals and recipes so you can keep track of your progress. Plus, our flexible search features allow you to customize each of our ingredients for an even more tailored result.
Is your meal planning service affordable?
It is! Our meal planning service is designed to be affordable for busy moms and families. With our 7-day free trial, you can try out our meal planning app before committing to a full subscription. Plus, you’ll never have to worry about hidden or extra fees with eMeals—our pricing breaks down everything you get in one simple, easy-to-understand payment plan.
Pay as low as $4.99 a month for a 12-month subscription. You can also select a 3-month subscription for $35.99. Our customers tell us that they save an average of $2,000 yearly on food costs! But if you’re unsure whether eMeals is a good fit, you can try it FREE for 14 days to see for yourself!
Where can I find and download your meal planning app?
Our meal planning app is available on any mobile device (iOS and Android) or desktop. Simply search for “eMeals” in your App Store or Google Play, download the free app, and start planning your meals today. Don’t forget to explore all of the amazing meal prep resources we offer too!
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Another thing I love about eMeals is you can choose from 15 different meal plans so if you are planning to start a new diet in January or even decide to eat more veggies, you can select that option on the eMeals app and see a bunch of recipes you can try. It helps me to have the meals planned in advance and takes the guesswork out of the age old question "what's for dinner.
I chose my meal plan, selected 7 recipes, and eMeals generated a shopping list for me and sent all of the ingredients to Walmart. I set my delivery time and VOILA, and all of my groceries for the recipes were delivered right to my doorstep. What a healthy, mindless #momhack!
I love that they have several meal categories, like easy and under 30 min, keto options, pasta dishes, Game Day, and Taco Tuesday ideas - all to keep things fresh and exciting. Using eMeals with Instacart makes things so easy and such a time-saver for someone like myself! What would take hours, now takes minutes to complete. Are you stuck in a “what to make for dinner?
FREE Printable Meal Planning Template
NEW Printable Weekly Meal Planner
Taking the time out of your weekly schedule to plan meals can be helpful yet time-consuming. With this custom meal plan template from eMeals meal plan service, you can set yourself up for success with this meal plan sheet! It comes in a convenient meal plan PDF for you to use as often as you need. This weekly meal plan printable will help you plan dinners without hours of research or second-guessing what you will eat. Our dinner planner offers an organized table, making meal prep and dinnertime easier. Planning delicious meals couldn’t get any simpler.
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