The Ultimate 30 Day Mediterranean Meal Plan
In 2018, I struggled with making healthy food choices, and by the age of 21, I had constant joint pain, brain fog, and had been diagnosed with depression and chronic fatigue syndrome.
Fast forward to the fall of 2020. I had been reading books on health and wellness and learned the incredible benefits of eating a whole-foods, Mediterranean-based “diet.” I started applying what I learned by keeping a food journal, developing a yoga routine for fun movement and stress relief, and eating a Mediterranean-based diet, and I immediately saw great improvements in my health.
My mood improved, I have no joint pain, my skin cleared up, and my energy levels skyrocketed. I now have a healthy, intuitive relationship with food and have never felt better.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. This meal plan is the exact plan I used to improve my health and eat intuitively.
Create sustainable healthy habits with this easy-to-follow meal plan.
Through this plan, you will learn….
How to figure out how many calories you should be eating each day to reach your goals.
Step-by-step directions guide you in figuring out how many calories your body needs every day. I show you exactly how to find the number of calories for your unique body, how to apply it to your unique goals and daily routine, and how to put it on auto-pilot so that you can focus on what’s most important in your day.
How to prepare Mediterranean diet-based recipes at home for optimal health.
Never wonder what is and isn’t “allowed” on a Mediterranean diet. I provide you with a complete shopping list, over 80 recipes for breakfast, lunch, dinner, and snacks, AND a complete 30-day meal plan to get you started and set you up for success.
How to meal prep so you are never without healthy meals and snacks.
It can be challenging to get the hang of meal prepping. I share my top tips and tricks to get into the habit of meal planning and meal prepping so that you always have healthy food on hand.
Table of Content
01. Getting Started
About the Meal Plan
Guidelines
How to Choose Healthy Fats, Protein, and Carbohydrates
Common Questions
Counting Calories & Keeping a Food Log
How to Calculate Your Daily Calorie Needs
How to Copy Macros to MyFitness Pal
Establish Healthy Routines
Mediterranean Shopping List
Recommended Products
02. Pantry Staples, Seasonings, Dips & Sauces
03. Breakfast
04. Main Meals
05. Veggies & Side Dishes
06. Dressings
07. Filling Salads
08. Soups, Stews & Chili
09. High Protein Snacks
10. Meal Planning Tips
Using Leftovers
Meal Planning vs. Intuitive Eating
Being Mindful of Snacks
Tracking Your Progress
11. 30 Day Meal Plan
A few of my personal favorite recipes from the meal plan:
Greek Chicken Gyros with Tzatziki Sauce
Spaghetti Squash Chicken Marinara
Roasted Beet and Butternut Squash Salad
Mediterranean Scrambled Eggs
Greek Shrimp and Feta
Caramelized Onion and Spinach Flatbread
Roasted Mediterranean Potatoes
Chicken and Peach Arugula Salad
Lentil Soup
Roasted Pears with Honey and Greek Yogurt
Testimonials & Reviews:
“I am absolutely thrilled with this Mediterranean meal plan! Not only have I lost 15 pounds, but the recipes are incredibly easy to prepare. Even my picky eaters in the family love them! This meal plan has truly transformed our eating habits and brought joy to our dinner table. I highly recommend it to anyone looking for a delicious and healthy way to lose weight and improve their overall well-being. Thank you for creating such an amazing product!” - M.P.
“I've been using the Mediterranean diet method for the past 3 weeks and have lost 7 pounds. It has been the simplest to implement and all of the recipes are so tasty and not complicated to use. Thank you for this resource! It is a life changer! I have about 25 more to go, but I feel so encouraged that this process is working for me.” - S.E.
“As someone with a jam-packed schedule who travels frequently for work, this meal plan has been a game-changer in helping me eat healthy without any hassle. I can't express enough how excited I am to find all the ingredients in grocery stores, no matter where I am. This meal plan has truly made it effortless for me to maintain a balanced diet and I highly recommend it to anyone looking for a convenient way to eat healthy.” - K.S.
Frequently Asked Questions:
What if I have no experience with meal planning?
This guide is made especially for those with no experience in meal planning and meal prepping. I provide you with all the recipes and resources you need to complete a full 30 days of meal prepping with an exact outline that you can follow along to.
I have some food allergies and sensitivities. Can I still do this plan?
Absolutely! I personally am gluten and lactose intolerant, so I understand! All of my recipes are either gluten and dairy free or can be modified to meet your food sensitivity. I do include feta and goat cheese in some of the recipes as they are generally better tolerated by those who are lactose intolerant.
I’ve seen other programs like yours. How do I know this is legit and will actually work?
This is the exact plan I personally used to regain my health. Not only has this plan worked for me, but it has now worked for hundreds of others who have also used this program.
I’m a terrible cook (or hate cooking) and am worried about having to use the recipes provided. How much cooking experience is required?
These recipes are designed to be easy to prepare and can be made by those with little to no experience in cooking. You may even discover that you enjoy cooking after trying these recipes!
I’m not a fan of exercising and don’t have much time for exercise. Can I still be successful in this program?
You sure can! In this guide, I write about the importance of finding movements that you enjoy doing each day to support your health and that doesn’t feel like something you dread having to do. I give examples of fun movements and “exercises” that you can try in this guide.
How do I get my copy?
Click the button below to get started!
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