30-Day Mediterranean Meal Plan
Optimized for: Omega-3 metabolism, moderate carb processing, heart health focus
This Mediterranean diet emphasizes fish, olive oil, whole grains, and fresh vegetables while accommodating genetic predispositions to optimize nutrient absorption.
Week 1: Mediterranean Foundation
Monday
Breakfast: Greek yogurt alternative with honey and nuts
Lunch: Mediterranean quinoa salad
Dinner: Grilled salmon with lemon and herbs
Snack: Olives and walnuts
Tuesday
Breakfast: Whole grain toast with avocado and tomato
Lunch: Greek salad with chickpeas
Dinner: Cod with roasted vegetables and olive oil
Snack: Fresh figs with almonds
Wednesday
Breakfast: Smoothie with spinach, berries, and olive oil
Lunch: Lentil soup with whole grain bread
Dinner: Grilled sardines with Mediterranean herbs
Snack: Hummus with cucumber
Thursday
Breakfast: Oatmeal with nuts and honey
Lunch: Tuna salad with olive oil dressing
Dinner: Chicken with Mediterranean spices
Snack: Dates stuffed with nuts
Friday
Breakfast: Whole grain cereal with almond milk
Lunch: Mediterranean wrap with vegetables
Dinner: Sea bass with olive tapenade
Snack: Mixed nuts and dried fruit
Saturday
Breakfast: Mediterranean vegetable omelet
Lunch: Falafel salad with tahini
Dinner: Grilled mackerel with roasted peppers
Snack: Roasted chickpeas
Sunday
Breakfast: Whole grain pancakes with berry compote
Lunch: Mediterranean grain bowl
Dinner: Lamb with rosemary and olive oil
Snack: Fresh grapes and cheese alternative
Week 2: Omega-3 Focus
Monday
Breakfast: Chia seed pudding with almond milk
Lunch: Quinoa salmon bowl
Dinner: Anchovies with whole grain pasta
Snack: Walnuts and fresh fruit
Tuesday
Breakfast: Flaxseed toast with almond butter
Lunch: Herring with Mediterranean vegetables
Dinner: Tuna steaks with olive oil and herbs
Snack: Olive oil drizzled vegetables
Wednesday
Breakfast: Hemp seed smoothie bowl
Lunch: Sardine and white bean salad
Dinner: Grilled trout with lemon
Snack: Almonds and olives
Thursday
Breakfast: Walnut and fruit salad
Lunch: Mackerel pâté with vegetables
Dinner: Halibut with Mediterranean herbs
Snack: Flaxseed crackers with olive oil
Friday
Breakfast: Omega-3 enriched whole grain cereal
Lunch: Rainbow trout salad
Dinner: Sea bream with olive oil and garlic
Snack: Pumpkin seeds and fruit
Saturday
Breakfast: Mediterranean fish and egg scramble
Lunch: Smoked salmon with capers
Dinner: Branzino with Mediterranean vegetables
Snack: Tahini with vegetables
Sunday
Breakfast: Seed and nut granola
Lunch: Octopus salad with olive oil
Dinner: Whole roasted fish with herbs
Snack: Dried fruits and nuts
Week 3: Plant & Grain Integration
Monday
Breakfast: Barley porridge with nuts
Lunch: Farro salad with vegetables
Dinner: Eggplant moussaka (dairy-free)
Snack: Whole grain crackers with olive oil
Tuesday
Breakfast: Whole grain toast with tomato and herbs
Lunch: Bulgur wheat tabbouleh
Dinner: Stuffed zucchini with grains
Snack: Fresh vegetables with olive oil
Wednesday
Breakfast: Polenta with berries and nuts
Lunch: Mediterranean grain and bean soup
Dinner: Ratatouille with whole grains
Snack: Roasted vegetables with herbs
Thursday
Breakfast: Amaranth breakfast bowl
Lunch: Spelt pasta with vegetables
Dinner: Stuffed grape leaves with quinoa
Snack: Mediterranean herb tea with nuts
Friday
Breakfast: Millet porridge with fruit
Lunch: Freekeh salad with herbs
Dinner: Mediterranean vegetable paella
Snack: Olives and whole grain bread
Saturday
Breakfast: Ancient grain granola
Lunch: Chickpea and grain stew
Dinner: Grilled vegetables with couscous
Snack: Seed and nut mix
Sunday
Breakfast: Mediterranean breakfast bowl
Lunch: Mediterranean grain bowl
Dinner: Risotto with Mediterranean herbs
Snack: Fresh fruit and nuts
Week 4: Complete Mediterranean Lifestyle
Monday
Breakfast: Mediterranean fruit and nut bowl
Lunch: Fish soup with vegetables
Dinner: Lamb with Mediterranean herbs
Snack: Herb-infused olive oil with bread
Tuesday
Breakfast: Traditional Mediterranean breakfast
Lunch: Seafood salad with lemon
Dinner: Chicken with olives and tomatoes
Snack: Mediterranean antipasto
Wednesday
Breakfast: Whole grain toast with Mediterranean toppings
Lunch: Gazpacho with whole grain croutons
Dinner: Grilled fish with seasonal vegetables
Snack: Roasted nuts with herbs
Thursday
Breakfast: Mediterranean smoothie bowl
Lunch: Pasta with seafood and herbs
Dinner: Roasted vegetables with grains
Snack: Fresh fruit with nuts
Friday
Breakfast: Traditional porridge with honey
Lunch: Mediterranean grain bowl
Dinner: Whole fish with Mediterranean marinade
Snack: Olives and vegetables
Saturday
Breakfast: Weekend Mediterranean feast
Lunch: Celebration seafood platter
Dinner: Traditional Mediterranean dinner
Snack: Mediterranean dessert alternative
Sunday
Breakfast: Favorite Mediterranean breakfast
Lunch: Best meal from the month
Dinner: Plan next month's favorites
Snack: Celebration treat
Success Tips for Your Mediterranean Plan
- Olive Oil Quality: Use extra virgin olive oil for maximum omega-3 benefits
- Fish Frequency: Aim for fish 3-4 times per week to optimize omega-3 metabolism
- Whole Grains: Perfect for moderate to high AMY1 expression
- Dairy Alternatives: Use nut-based alternatives if lactose sensitive
- Seasonal Eating: Choose fresh, seasonal Mediterranean produce