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
8 Dried figs
2 Avocado
6 Red bell pepper
9 Onion
14 Garlic cloves
2 cup Mixed berries
4 Carrots
4 Celery stalks
4.5 Lemon
4 cups Arugula
4 large Onion (large)
1.3 large Cucumber
1.3 Tomato
4 cups Mixed greens
10 Cucumber
2 Tomato
4 Carrot
2 cup Fava beans
4 Apple
8 Medjool dates
8 Fresh figs
Celery sticks
10 cup Spinach
4 Eggplant
5 Lemon juice
4 cups Fresh spinach
2 Cauliflower
2 tbsp Lemon juice (tbsp)
4 Potato
2 Celery stalk
1 Zucchini
1 cup Cabbage
4 Tomatoes
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