Mediterranean Diet Meal Plan
Science shows the Mediterranean diet supports heart health, lowers inflammation, and improves longevity. It emphasizes vegetables, fruits, legumes, whole grains, nuts, seeds, olive oil, fish, and lean proteins.
1240 calories • 73g proteins • 137g carbs • 47g fat
1350 calories • 61g proteins • 167g carbs • 51g fat
1390 calories • 68g proteins • 150g carbs • 59g fat
1400 calories • 72g proteins • 131g carbs • 68g fat
1320 calories • 68g proteins • 139g carbs • 54g fat
1390 calories • 89g proteins • 112g carbs • 65g fat
1560 calories • 91g proteins • 157g carbs • 66g fat
For
4
M
I
Fruit and Vegetables
2 cup Fresh berries
9 Onion
4 Carrots
4 Celery stalks
4.5 Lemon
4 cups Arugula
10 Cucumber
4 Eggplant
5 Lemon juice
8 Dried figs
6 Red bell pepper
4 Apple
4 cups Fresh spinach
2 Avocado
4 large Onion (large)
1.3 large Cucumber (large)
1.3 Tomato
8 Medjool dates
2 Cauliflower
2 tbsp Lemon juice (tbsp)
4 cups Mixed greens
2 Tomato
8 Fresh figs
4 Potato
10 cup Spinach
4 Carrot
Celery sticks
4 Tomatoes
2 cup Mixed berries
2 cup Fava beans
2 Celery stalk
1 Zucchini
1 cup Cabbage
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