30 Days Diet Menu Planning Ideas

The Mediterranean Diet is not only one of the healthiest diets; it is one of the easiest diets to follow. Based on the cuisine from the Mediterranean region, this diet consists mainly of fish along with lots of fruits and vegetables and whole grains. Less high-fat meats and lower-fat plant proteins are widely consumed.

The people in the Mediterranean DO NOT eat many processed foods.

Bettering ones health is always a reason to start a new diet. However, it can be a challenge when planning meals for a new diet. With just a few guidelines and some great meal suggestions, this article will help you get started with the healthy lifestyle you desire.

Stick to the basic ingredients (all of which are very low in saturated fats):
* Cereals, oats, grains, rice, pasta, whole grain breads, potatoes
* Lentils, beans and peas
* Fruits
* Nuts
* Vegetables
* Olive oil
* Fish
* Milk and cheeses
* Wine

It is easy to plan meals for breakfast by sticking with the basic ingredients. A cup of yogurt with fruit and some granola on top is a great way to start your day with the Mediterranean Diet. Or even easier try a bowl of oatmeal. Quick, simple and healthy.

Lunch ideas for a 30 day menu can be very similar to dinner except in smaller portions. Including salads with lots of fresh vegetables and nuts and replacing that old fatty salad dressing with a light vinaigrette, makes for a great lunch menu. Another quick fix could be as simple as tuna sandwich with slices of tomato on whole-grain bread.

Dinner is actually very simple and easy. Pick a fish, a whole grain, some vegetables and a little olive oil and whip something up. That may seem a little to simple but, it is just that easy. As you are sauteing up your favorite vegetables in an extra virgin olive oil, throw in some cut up fish, maybe tilapia, sprinkle with some fresh herbs to add flavor. Then serve with some brown rice or maybe a nice whole-grain loaf of bread. A glass of Merlot will complete this simple dinner.

Another simple dinner menu idea is to mix up one can of white navy beans, 3 or four chopped Roma tomatoes and a handful of chopped fresh basil. Then take two slices of any white fish (halibut works great), top with the bean mixture, wrap it up in tinfoil and cook it at 350 degrees for about 30 minutes or until the fish is cooked through. Serve over brown rice. Such a simple and delicious dinner.

Lastly when planning meals for the Mediterranean Diet use lots of fresh herbs rather than salt. Also, choose flavorful vegetables like bell peppers to improve the flavor your food without the need of added salt.


  1. After gaining weight my doctor put me on this 1500 cal. diet. I wrote everything down for a week what I eat like he said before even starting the diet to see where we had to improve and what we found was I was only taking in 800 to 1000 cal a day. He told me that I was starving my body and this is why I was gaining the weight. I have since started a simi – mediterranean diet but still can not get up to that 1500 cal. like he wants. I am not gaining but am staying. at the weight I am at.What do you think I should do from here.? I have started SilverSneakers 3 days a week .

  2. Lila Mydlarski says:

    Thank you for your weekly e-mails. I find it somewhat difficult to follow the diet as my husband has so many restrictions. He is diabetic, Type 2, has rheumatoid arthritis, gall bladder problems,and has had triple bypass surgery. He is also allergic to dairy products and to soy.

    Any suggestions?

    Many thanks in advance.


  3. Thank you for this diet information! I am just starting eating the Mediterranean way, but I already think that this diet is easy to follow for single folks like me. No need to prepare complicated, multi-course lunches or dinners, just easy and fast healthy food from natural ingredients!

  4. Veronica Mitchell says:

    I am a newbie and so appreciate the information. I’m trying to learn as much as possible. My nutritionist wants me to cook with coconut oil instead of the olive oil and use the oo for salad dressing and stuff. Is this going to hinder my progress on this diet?

  5. Dawn, make sure that your doctor has run a thyroid screening and if it isn’t that then try an extra snack, which might get you to your goal of 1500 calories.

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