Mediterranean diet 30 day meal plan 1500 calories

Welcome to the source of the Mediterranean diet. Where you can meet all your delicious and healthy diet, the Mediterranean diet is not just a way of eating, it is a lifestyle that celebrates what has been praised for centuries. The diet plan includes vibrant colors of fresh fruits and vegetables with aromatic herbs and spices.

The Mediterranean diet 30 day meal plan of 1500 calories is a culinary journey that can delight your taste buds and nourish your body. 

The diet is a way of eating based on traditional cuisines, boarding the Mediterranean Sea. It emphasizes whole foods such as fruits, vegetables, legumes, nuts, olive oil, and whole grains and limits the consumption of processed foods and added sugar.

The diet plan is linked with numerous benefits with reduced risk of heart disease, type 2 diabetes, some types of cancer, and strokes. It also helps in weight loss.  

Also Read: What is Vegan Meal Plan?

The Mediterranean diet is also known for its favorable and delicious meals that family and friends in informal social meetings can enjoy. So if you are seeking a healthy diet plan, Mediterranean cuisine can be the best way to nourish your body. So join me to explore the culinary wonders of the Mediterranean diet and discover new ways of eating to help you live a longer, healthier, and more vibrant life.

So, let’s start our delicious journey.

What is the Mediterranean diet?

The Mediterranean diet is a way of eating based on the traditional patterns of countries such as Greece, Spain, and Italy. The diet emphasizes consuming fresh foods, seafood, and poultry in moderation. At the same time, red meat and processed meats are limited, while healthy fats, like olive oil, are encouraged.

Also Read: 860 Calorie Meal Plan for Weight Loss

The diet also includes regular physical activity and cultural and social practices, like sharing meals with family and friends and enjoying food and drinks in a social atmosphere.

Also Read: 7 Day Calorie Meal Plan for Muscle Building

The Mediterranean diet has numerous benefits as well as promotes weight loss. When you are on a Mediterranean diet, a 30-day meal plan with 1500 calories, you must limit your meals and work according to the meat plan. In simple terms, the Mediterranean diet is also known as MedDiet.

Also Read: 1800 Calorie Keto Meal Plan Guide

The diet plan includes the following:

  • Olive oil is the primary source 
  • Whole grains like brown rice, barley, buckwheat, etc. 
  • A moderate amount of seafood, eggs, poultry, etc.
  • Limit the consumption of alcohol
  • Consume healthy fats like fatty Fish, nuts, and avocados

Also Read: How to Eat 2100 Calorie Meal Plan Weight Loss

So if you’re planning for weight loss, the Mediterranean diet can be suitable for you, where you can enjoy delicious and satisfying foods and maintain your weight.

What are the benefits of the Mediterranean diet?

Various studies have proved that the Mediterranean diet can benefit many individuals. It is considered to be the best diet today. It is not only good for weight loss but also helps in maintaining overall health. Many people widely use the Mediterranean diet and have achieved numerous health benefits. Some of the key benefits of the diet plan include the following.

Mediterranean diet 30 day meal plan 1500 calories
  • Reduces risk of heart diseases: The Mediterranean diet is rich in healthy fats such as nuts and olive oil. It helps reduce the level of LDL cholesterol and the risk of heart disease.
  • Improved cognitive function: Mediterranean-style diet helps enhance cognitive function and reduces the risk of mental diseases like cognitive decline and dementia.
  • Lowered risk of cancer: The diet focuses on consuming more fresh fruits and vegetables, healthy fats, and whole grains. All these types of foods help reduce the risk of certain types of breast and colorectal cancer.
  • Weight loss: The diet emphasizes nutrient-dense foods and limits all processed and added sugar drinks. So it helps with weight management and weight loss.
  • Reduced inflammation: The diet focuses on consuming anti-inflammatory foods such as vegetables, fruits, and omega-3-rich seafood that help reduce chronic inflammation.

Overall, though, the Mediterranean diet is a sustainable and well-balanced diet that helps to promote good health and longevity. So if you plan to continue or start with the diet, you are on the right track to maintaining overall health.

Who should follow this diet?

A wide range of individuals can follow the Mediterranean diet. It is a well-balanced and flexible diet that benefits a lot of individuals. Here are some points on who can follow the Mediterranean diet:

(1) Looking for improvement in overall health

The diet can be followed by those looking to maintain overall health and welding. As the diet focuses on nutrient-dense foods such as vegetables, healthy fat, whole grains, and fruits, they are rich in vitamins, antioxidants, and minerals that support good health.

(2) Risk factors of heart disease

The Mediterranean diet is also known for its healthy-heart benefits as it focuses on healthy fats. So if you want to improve your heart health or suffer from any family history, you can start with this meal plan, which includes various antioxidants like berries and nuts.

(3) Looking for a sustainable weight loss technique

The diet does not restrict the variety of food as its emphasis is on processed foods and helps the individual maintain a healthy weight, and it is the best way to maintain a sustainable weight loss.

(4) Looking for improved cognitive function

The Mediterranean diet is linked with improved cognitive function, and it reduces the risk of cognitive decline and dementia. The reason is that the diet is rich in Omega-3 fatty acids, such as Fish, and antioxidants, like leafy greens and berries.

(5) Who wants to enjoy a wide range of food

The diet is based on different flavors and includes various eating methods. So if you want to enjoy the diverse variety of foods, you can follow the diet plan.

Overall, the Mediterranean diet is flexible, and it is also adaptable by everyone so that you can enjoy the benefits of the diet, regardless of any health status, gender, or age.

Who should not follow this diet?

While the Mediterranean diet is considered healthy and well-balanced for healthy eating habits, some individuals need to modify or avoid the diet plan. Here are some points on who should avoid the Mediterranean diet:

  • People with dietary restrictions: You must modify or avoid the dietary plan if you have celiac disease or severe nut allergies.
  • People following a plant-based diet: The Mediterranean diet is not for vegans or vegetarians because it includes animal products such as dairy, poultry, and Fish which conflict with the diet restrictions for some individuals.
  • People with dietary preferences: The diet may not align with the individual following some dietary preferences, cultural or regional dietary preferences. It makes the diet more challenging for them to follow the diet plan.
  • Individuals with an eating disorder: Individuals suffering from eating disorders have a restrictive diet. They can avoid following the Mediterranean diet as it may focus on food and body image.
  • Individuals who do not enjoy flavors: The diet emphasizes fresh fruits and vegetables, whole grains, and healthy fats. Some individuals won’t find it appealing as they do not enjoy flavors. 

The diet can benefit many individuals, but you must consider your dietary needs and preferences by following the diet plan. Having the best approach while choosing your dietary preferences is always recommended. 

What foods are in a Mediterranean diet?

The common question that might strike you is what all food sources you can include in your diet plan. The Mediterranean diet focuses on a varied and balanced intake of whole processed foods. It emphasizes different varieties of vegetables and fruits, lean proteins, and healthy fats. Here is some typical food that you can include in your Mediterranean diet:

Mediterranean diet 30 day meal plan 1500 calories
  • Fruits and vegetables: The diet emphasizes a variety of fresh fruits and vegetables as they are rich in minerals, vitamins, and antioxidants. You can include different fruits and vegetables, like leafy greens, peppers, tomatoes, zucchini, berries, eggplant, and citrus fruits.
  • Whole grains: You must consume a wide variety of whole grains while on the diet plan, such as quinoa, brown rice, whole grain bread, pasta, bulgur, and farro. These foods are rich in fiber, minerals, and vitamins.
  • Lean proteins: The diet includes a variety of lean protein lean sources like poultry, legumes, nuts, and Fish. Fish is emphasized in the diet, as it is rich in omega-3 fatty acids, which are beneficial for cognitive function and heart health.
  • Healthy fats: The diet emphasizes healthy fats like olive oil, seeds, and nuts. These are monounsaturated and polyunsaturated fats. They are linked with reducing the risk of heart disease and cognitive decline.
  • Herbs and spices: The diet uses a variety of herbs and spices to add flavors to the meals, using a variety of herbs and spices. You can make your diet more delicious using spices and herbs like basil, Oregano, parsley, garlic, and cinnamon.
  • Dairy products: Dairy products are not the major component of the Mediterranean diet, but you can include some dairy products, such as cheese and yogurt. But it would help if you consumed it at a moderate level. They are a good source of calcium and proteins.

Now you can include all these food sources in your diet plan. You must emphasize some fresh foods and healthy fats so that they can provide you with a wide range of health benefits.

What is not allowed on the Mediterranean diet?

Though the Mediterranean diet is flexible and allows you a different variety of foods, some foods are not typically included in this way of eating. Here are some examples of foods that you must avoid or limit during the Mediterranean diet plan.

  • Processed foods: During the Mediterranean diet, you must limit your processed foods and avoid fast food and packaged food because they are high in salt, healthy fats, and added sugars.
  • Sugary drinks: You must avoid or limit sugary drinks like sports drinks, fruit juices, and soda, as they can contribute to weight gain and other health issues.
  • Refined grains: The diet emphasizes whole grains, like whole wheat pasta and bread. So it would help if you avoid refined grains, such as white bread, white rice, and snack food.
  • Processed and red meats: You can consume a small amount of lean meat, such as Fish and poultry, during the diet. But it would help if you avoided red and processed meats, like sausages and bacon because they are high in saturated fat.
  • Added sugars: The diet emphasizes some natural sources of sweetness, such as fruits and honey. So you must avoid all the sugar-added food sources that can lead to weight gain and other health issues.

Overall the diet emphasizes nutrient-dense food. But you must avoid all these food sources because they are high in calories and can contribute to weight gain and poor health outcomes.

Mediterranean diet 30-day meal plan 1500 calories

When you are following the Mediterranean diet, there is always a challenging part. That is how to plan a meal. So here is a 30-day sample for the Mediterranean diet 30-day meal plan of 1500 calories that you can include in your diet plan. It is a sample meal plan, and you are flexible to make the changes, but you must include healthy food sources in the replacement.

Mediterranean diet 30 day meal plan 1500 calories

You must follow the diet plan according to the timing to help you lose weight. The schedule is as follows:

Morning Snacks: 10 am

Breakfast: Noon

Lunch: 2 pm

Evening snack: 4 pm 

Dinner: 7 pm 

Let’s have a look at the sample diet plan:

Days Morning SnackBreakfastLunchEvening SnackDinner
Day 1 1 small appleGreek yogurt + sliced strawberries + honeyMediterranean tuna salad 1 Small pearGrilled chicken breast + roasted sweet potato + green beans (sauteed in garlic) + olive oil
Day 21 small peachVegetable omelet + feta cheese + whole wheat toastVegetable wrap + hummus1 small orangeWhole-grain pasta + grilled shrimp
Day 3Banana smoothieSteel-cut oatmeal + mixed berries + honey + walnutsGrilled chicken + greek saladAlmondsBaked salmon + roasted brussels sprouts + quinoa
Day 4Almond + walnutsAvocado toast + boiled eggTuna + white bean salad1 small orangeGrilled chicken kabobs + quinoa + vegetable salad
Day 5 1 small bananaGreek yogurt + granola + berriesVegetable soup + chickpea1 small appleGrilled shrimp + asparagus + whole-grain couscous
Day 6 1 small peachScrambled eggs + whole grain toast + feta cheeseGreek style pita pocketNuts and dried fruitsGrilled salmon + green beans + roasted sweet potatoes
Day 7 Hummus + veggiesGreek yogurt + mixed berries + honeyVegetable stir-fry + quinoa1 small pearBaked chicken breast + roasted vegetables
Day 8 1 small bananaGreek yogurt + almonds + peachesGrilled chicken + greek-style saladHummus + veggiesWhole grain pasta + mixed vegetables + grilled shrimp
Day 9 Cucumber + tomatoesVegetable omelet + whole-wheat toast Vegetable wrap + hummusWhole-grain crackers + cheeseGrilled chicken breast + roasted sweet potatoes + green bean (sauteed in garlic)
Day 10 1 small pear Avocado toast + boiled eggsWhite bean salad + tuna1 small bananaGrilled shrimp + roasted asparagus + whole-grain couscous
Day 11 Nuts and dried fruitsSteel-cut oatmeal + walnutsBaked salmon + quinoaGreek yogurt + berriesRoasted brussels sprouts + tuna salad
Day 12 Banana smoothieGreek yogurt + berriesGrilled chicken breast + Vegetable soupCucumberChickpea + quinoa + vegetable salad
Day 13 Greek yogurt + berriesScrambled eggs + whole-grain toastGrilled salmon + vegetable saladWalnuts + pistachiosGreek-style pita pocket + vegetable soup
Day 14 1 small pearGreek yogurt + granolaQuinoa + stir-fried vegetable1 small apple Baked chicken breast + chickpea
Day 15 AlmondsScrambled eggs + smoothieGrilled vegetable + hummus wrap + tofu1 small orangeSpaghetti squash + turkey meatballs 
Day 16 1 small appleGreek yogurt + granolaWhole-grain pasta + roasted vegetable1 small bananaQuinoa salad + brown rice + mixed vegetable
Day 17 Walnuts Vegetable omelet + chopped walnutsGrilled shrimp skewers + vegetable saladCarrots + hummusRoast sweet potatoes + mixed vegetable + baked salmon
Day 18Banana smoothieAvocado toast + almond butterMediterranean tuna salad + vegetable soupCelery + hummusGrilled chicken breast + quinoa + green beans
Day 19 Almonds + pistachiosBanana smoothie + sliced peachesBaked salmon + steamed broccoli 1 small pear Spaghetti squash + meatballs 
Day 201 small appleGreek yogurt + chopped almonds + peachedBaked chicken breast + roasted vegetableCarrots Grilled shrimp + steamed broccoli + mixed vegetable
Day 21 Almonds + walnutsAvocado toast + omelet Green beans + grilled shrimp Celery + hummusMediterranean tuna salad + vegetable soup
Day 22 1 small bananaScrambled eggs + almonds Greek-style pita pocketBerries + nutsSpaghetti squash + steamed broccoli
Day 23Greek yogurt + mixed berriesMediterranean omelet + feta cheese Tuna salad + vegetable soupSliced pear + almond butterGrilled salmon + roasted vegetable + quinoa
Day 241 small pearGreek yogurt + honey + berriesGrilled vegetable + Hummus wrap 1 small orangeBaked salmon + brussels sprouts
Day 25Hummus + carrots Greek yogurt + almonds + honeyGreek salad + steamed broccoliRoasted chickpeaChicken kebabs + brown rice
Day 26Apple slices + almond butterMushroom frittata + whole-grain toast Grilled chicken salad + mixed greensGreek yogurt + berries Baked cod + roasted sweet potatoes + sauteed spinach
Day 27Sliced cucumberWhole-grain toast + hard-boiled eggsQuinoa salad + vegetable soupRaw almonds Baked chicken + brown rice + roasted brussels sprouts
Day 28 Orange slicesGreek yogurt + banana + granolaLentil soup + whole-grain breadHummus + pita breadGrilled shrimp + roasted asparagus + whole-grain couscous
Day 29Greek yogurt + berriesSpinach + cheese omelet Greek salad + brown rice + grilled chicken Sliced pear + almond butterBaked salmon + roasted zucchini + quinoa
Day 30AlmondsGreek yogurt + berriesTuna salad + mixed greens + quinoaRoasted chickpeaGrilled chicken + sauteed spinach + roasted sweet potato

Here is a complete sample plan for the Mediterranean Diet 30 days meal plan of 1500 calories.  

Recipes For Mediterranean Diet Meal Plan

Whether you are looking for a light lunch or a satisfying dinner, here are all the recipes for some dishes discussed above. You can follow these recipes. Before you get ready note the measurements so that you can take an exact proportion of the ingredients:

Mediterranean diet 30 day meal plan 1500 calories

1 cup: 250 grams

½ cup: 130 grams

¼ cup: 50 grams

Get ready to gather ingredients and make the delicious food:

Grilled chicken and Greek salad (2 servings)


  • 4 oz chicken breast (boneless and skinless)
  • 2 cups of green (mixed)
  • ½ cup of halved tomatoes
  • ¼ cup of cucumber (chopped)
  • ¼ cup of red onions
  • ¼ cup of feta cheese
  • ¼ cup of Kalamata olives
  • 1 tbsp of red wine vinegar 
  • Salt 
  • Pepper


  • Season the chicken with pepper and salt
  • Take a large bowl 
  • Add a mix of green, tomatoes, red onion, cucumber, feta cheese, and kalamata olives
  • Whisk them together with olive oil, vinegar, pepper, and salt
  • Top it with grilled chicken 
  • Drizzle it with some dressing
  • Serve the dish

Mediterranean Tuna Salad (2 servings)


  • One can of tuna
  • ¼ cup of red onion 
  • ¼ cup of tomatoes
  • ¼ cucumber
  • 2 tbsp of kalamata olives
  • 1 tbsp lemon juice
  • 1 tbsp of parsley 
  • 1 tbsp of olive oil 
  • Salt 
  • Pepper


  • Take medium bowl 
  • Combine red onion, tuna, tomatoes, olives, parsley, and cucumber
  • Take a small bowl and whisk them together with olive oil, salt, pepper, and lemon juice
  • Pour the dressing on the mixture
  • Serve it chilled

Grilled Shrimp and Roasted Asparagus (2 servings)


  • 12 shrimp (deveined and peeled)
  • ½ asparagus
  • 1 tbsp of olive oil
  • Two cloves of garlic
  • Pepper
  • Salt 


  • Preheat the grill to medium-high flame
  • Take large bowl
  • Toss the shrimp with pepper, salt, olive oil, and garlic
  • Thread them into the skewer 
  • Grill it for 2-3 minutes
  • Roast the asparagus at 400 degrees of F for 15 minutes
  • Serve them 

Spaghetti Squash and Steamed Broccoli (2 servings)


  • One medium spaghetti squash 
  • ½ broccoli
  • 1 tbsp of olive
  • Two cloves of garlic
  • Pepper
  • Salt 


  • Preheat the oven to 400 degrees of F
  • Brush the spaghetti squash with olive oil
  • Roast it for 35-40 minutes
  • Steam broccoli for 7-8 minutes 
  • Take a saucepan and heat garlic and olive on low heat
  • Scrape the flesh when it is cooked
  • Toss the spaghetti squash with salt, pepper, and garlic oil
  • Serve the Spaghetti squash and steamed broccoli 

You need to note all the measurements carefully to cook the dishes accordingly. Now you can cook some healthy food. 


The Mediterranean diet is a flavorful and healthy way to eat. And if you follow the Mediterranean diet’s 30-day meal plan of 1500 calories, you can get the benefits of the dietary pattern. You must emphasize different varieties of fresh foods like fruits, vegetables, olive oil, nuts, legumes, and whole grains as they provide nutrients to the body and support overall health. All these foods are associated with different health benefits:

  • Improves heart health
  • Risk of chronic diseases
  • Reduces the risk of cancer
  • Better weight management

You can follow a 30-day meal plan that helps you stay on track for your dietary goals and ensure you are balanced with all the foods throughout the day. The sample meal plan discussed above provides you with a variety of delicious and easy-to-make recipes that can be tailored according to your nutritional needs of the Mediterranean diet of 1500 calories.

It is essential to note your nutritional needs and your dietary preferences. They should be unique so that you can adjust your meal plan and it fits your individual needs. The Mediterranean diet is considered the most saved diet for most people as it is appropriate for them. But it may not suit some people suffering from any food allergies or medical conditions.

The Mediterranean diet is a great way to promote well-being and overall health by satisfying meals and delicious food sources. By incorporating some fresh foods, you can enjoy the best eating pattern for your diet. So what are you waiting for? Plan your diet and start your journey to get healthy. 

Frequently Asked Questions

Q1. Can you eat eggs on the Mediterranean diet?

Ans. Eggs are good sources of protein and are allowed on the Mediterranean diet.

Q2. Are bananas allowed in the Mediterranean diet?

Ans. Bananas are allowed in the Mediterranean diet. They are good sources of potassium and some other nutrients. You can have them during snack time. 

Q3. Are potatoes OK on the Mediterranean diet?

Ans. Potatoes are generally allowed on the diet if they are consumed in moderation. You can have them in the whole form rather than in fried or processed sources.

Q4. What is a typical Mediterranean breakfast?

Ans. During the military and breakfast, you can include whole grain bread with tomato, cheese, olive oil, and some fresh fruits. You can also have some drinks like tea and coffee without added sugars.

Q5. Is ghee allowed on the Mediterranean diet?

Ans. Ghee is a traditional ingredient and is not allowed on the Mediterranean diet. Instead, it focuses on olive oil as the primary source of fat, or you can use butter as a substitute but in a small amount.

Q6. Is milk allowed on the Mediterranean diet?

Ans. Milk and dairy products are allowed during the diet plan. It is best to choose the nonfat or low-fat options so you can consume them in moderation.

Q7. Can you lose weight on the Mediterranean diet?

Ans. Yes, it is possible to lose weight on a Mediterranean diet as it emphasizes nutrient-dense foods that are low in calories. It also limits the intake of processed and high-fat foods.

Q8. Can you do the Mediterranean diet without grains?

Ans. Yes, you can perform a Mediterranean diet without grains as it contains. Although grains are a vital part of the Mediterranean diet, it is essential to ensure you consume fiber and other nutrient sources if you choose to omit grains from the diet plan.

Hi, I’m Firdaus, a health enthusiast and Fitness Trainer who loves to explore different ways to stay healthy and lose weight in not-so-boring traditional ways while also meeting the nutritional needs of our bodies.

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