30-Day Mediterranean Diet Meal Plan for Healthy Aging, Created by a Dietitian

The Mediterranean diet has been consistently linked to positive health outcomes, such as improved heart health and better blood sugar levels. But did you know the Mediterranean diet can also support healthy aging? In this 30-day meal plan, we map out a month of delicious meals and snacks that follow the principles of the Mediterranean diet while also focusing on important nutrients for aging well, such as protein and fiber. Follow along so you can continue to feel your best. 

Why This Meal Plan Is Great for You

We follow the principles of the Mediterranean diet by incorporating fish and seafood, whole grains, fruits, vegetables, healthy fats and legumes. We limit refined grains and added sugars and instead prioritize nutrient-dense, delicious meals. To support healthy aging, we include plenty of protein spread throughout the day’s meals and snacks. Each day provides an average of 103 grams of protein. Adequate protein intake is particularly important for aging adults as muscle mass tends to decline as we age. In conjunction with regular physical activity, eating enough protein helps preserve muscle mass, which keeps us feeling strong and supports good balance. In fact, research links protein intake in mid-life, especially from plant-based proteins, with higher odds of healthy aging and improved health status.

You’ll find an average of 35 grams of heart-healthy fiber per day. Fiber has many health benefits, including supporting healthy digestion. Eating enough fiber and drinking plenty of fluids can help reduce the risk of constipation, which is more likely to affect older adults. We also include nutrients of concern for many older adults, such as calcium and vitamin B12. You’ll find a wide array of dairy and other calcium-rich foods to support healthy bones. Vitamin B12 absorption decreases with aging, so making sure you’re eating enough of this important nutrient is key. Vitamin B12 is primarily found in fortified grains, fish, meat, chicken, eggs and dairy.

We set this meal plan at 1,800-calories per day and provided modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Quinoa & Chia Oatmeal Mix to have as breakfast throughout the month. 
2. Prepare High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on days 2 through 4. 
3. Make Lemon-Blueberry Granola to have for breakfast and snacks throughout the week. 
4. Make Hearty Chickpea & Spinach Stew to have for lunch on days 2 through 5. 

Day 1

Breakfast (317 calories)

A.M. Snack (170 calories)

Lunch (555 calories)

• 1 serving Green Goddess Sandwich
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 1 medium peach

P.M. Snack (122 calories)

Dinner (409 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,780 calories, 96g fat, 111g protein, 138g carbohydrate, 35g fiber, 1,447mg sodium.

Make it 1,500 calories: Change P.M. snack to ½ cup blueberries and omit evening snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 cup sliced strawberries to evening snack.

Day 2

Breakfast (333 calories)

A.M. Snack (170 calories)

Lunch (401 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (459 calories)

Evening Snack (122 calories)

Daily Totals: 1,790 calories, 78g fat, 96g protein, 183g carbohydrate, 37g fiber, 1,946mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and change evening snack to 1 cup sliced strawberries. 

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 medium orange to lunch.

Day 3

Breakfast (333 calories)

A.M. Snack (170 calories)

Lunch (496 calories)

P.M. Snack (122 calories)

Dinner (686 calories)

Daily Totals: 1,807 calories, 71g fat, 110g protein, 186g carbohydrate, 35g fiber, 1,718mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange, omit apple at lunch and change P.M. snack to ⅓ cup blueberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 4

Breakfast (333 calories)

A.M. Snack (170 calories)

Lunch (401 calories)

P.M. Snack (268 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (509 calories)

Evening Snack (122 calories)

Daily Totals: 1,803 calories, 85g fat, 113g protein, 158g carbohydrate, 38g fiber, 1,651mg sodium.

Make it 1,500 calories: Omit almonds at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 medium peach to lunch.

Day 5

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (157 calories)

Lunch (401 calories)

P.M. Snack (392 calories)

Dinner (403 calories)

Daily Totals: 1,799 calories, 68g fat, 99g protein, 211g carbohydrate, 44g fiber, 1,842mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium banana. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 6

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (170 calories)

Lunch (555 calories)

• 1 serving Green Goddess Sandwich
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 1 medium peach

P.M. Snack (122 calories)

Dinner (352 calories)

Evening Snack (131 calories)

Daily Totals: 1,777 calories, 73g fat, 102g protein, 200g carbohydrate, 40g fiber, 1,339mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. chopped pecans at breakfast, omit yogurt at lunch and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 7

Breakfast (317 calories)

A.M. Snack (170 calories)

Lunch (555 calories)

• 1 serving Green Goddess Sandwich
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 1 medium peach

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (415 calories)

Evening Snack (42 calories)

Daily Totals: 1,803 calories, 83g fat, 106g protein, 173g carbohydrate, 34g fiber, 1,730mg sodium.

Make it 1,500 calories: Omit yogurt at lunch and peanut butter at P.M. snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and increase to 1 cup blueberries at evening snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Mini Crustless Quiches with Kale, Mushrooms & Feta to have for breakfast throughout the week. 
2. Prepare Roasted Broccoli & Kimchi Rice Bowl to have for lunch on days 9 through 12. 

Day 8

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

Lunch (387 calories)

P.M. Snack (392 calories)

Dinner (443 calories)

Daily Totals: 1,800 calories, 65g fat, 115g protein, 203g carbohydrate, 30g fiber, 1,582mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 9

Breakfast (516 calories)

A.M. Snack (42 calories)

Lunch (639 calories)

P.M. Snack (59 calories)

Dinner (530 calories)

Daily Totals: 1,786 calories, 78g fat, 96g protein, 191g carbohydrate, 32g fiber, 2,221mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and change P.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 10

Breakfast (516 calories)

A.M. Snack (42 calories)

Lunch (639 calories)

P.M. Snack (55 calories)

• ½ cup low-fat plain kefir

Dinner (555 calories)

Daily Totals: 1,808 calories, 89g fat, 80g protein, 193g carbohydrate, 36g fiber, 2,258mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast, reduce to ¼ cup blueberries at A.M. snack and change P.M. snack to 1 plum.

Make it 2,000 calories: At P.M. snack, increase to 1 cup low-fat plain kefir and add 1 large pear. 

Day 11

Breakfast (516 calories)

A.M. Snack (62 calories)

Lunch (639 calories)

P.M. Snack (42 calories)

Dinner (529 calories)

Daily Totals: 1,788 calories, 93g fat, 90g protein, 160g carbohydrate, 31g fiber, 2,269mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and change A.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 12

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (170 calories)

Lunch (639 calories)

P.M. Snack (42 calories)

Dinner (500 calories)

Daily Totals: 1,799 calories, 89g fat, 97g protein, 168g carbohydrate, 30g fiber, 1,820mg sodium.

Make it 1,500 calories: Omit kefir and reduce to 1 Tbsp. chopped pecans at breakfast and change A.M. snack to 1 medium apple. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 13

Breakfast (516 calories)

A.M. Snack (95 calories)

Lunch (390 calories)

P.M. Snack (413 calories)

Dinner (412 calories)

Wilt spinach into pasta 

Daily Totals: 1,826 calories, 75g fat, 104g protein, 195g carbohydrate, 28g fiber, 2,033mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium banana. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.

Day 14

Breakfast (516 calories)

A.M. Snack (131 calories)

Lunch (390 calories)

P.M. Snack (279 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 3 Tbsp. sliced almonds
• ¼ cup sliced strawberries

Dinner (463 calories)

Daily Totals: 1,780 calories, 78g fat, 113g protein, 163g carbohydrate, 30g fiber, 2,171mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and reduce to 2 Tbsp. sliced almonds at P.M. snack.

Make it 2,000 calories: Add ½ cup low-fat plain kefir to A.M. snack and 1 serving Traditional Greek Salad to dinner. 

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Chicken Fajita Soup to have for lunch on days 16 through 19. 

Day 15

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

Lunch (387 calories)

P.M. Snack (392 calories)

Dinner (427 calories)

Daily Totals: 1,783 calories, 64g fat, 111g protein, 204g carbohydrate, 29g fiber, 1,617mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the banana at lunch.

Day 16

Breakfast (434 calories)

A.M. Snack (177 calories)

Lunch (374 calories)

P.M. Snack (237 calories)

• ¼ cup dry-roasted unsalted almonds
• ½ cup blackberries

Dinner (576 calories)

Daily Totals: 1,798 calories, 80g fat, 99g protein, 188g carbohydrate, 43g fiber, 1,675mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit almonds at P.M. snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 cup sliced strawberries as an evening snack.

Day 17

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (177 calories)

Lunch (374 calories)

P.M. Snack (104 calories)

• ½ cup low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Dinner (690 calories)

Daily Totals: 1,791 calories, 91g fat, 86g protein, 174g carbohydrate, 33g fiber, 1,775mg sodium.

Make it 1,500 calories: Reduce to 2 Tbsp. chopped pecans at breakfast, change A.M. snack to 1 plum and omit yogurt at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 18

Breakfast (434 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (374 calories)

P.M. Snack (122 calories)

Dinner (408 calories)

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted pistachios

Daily Totals: 1,818 calories, 90g fat, 102g protein, 158g carbohydrate, 36g fiber, 1,510mg sodium.

Make it 1,500 calories: Reduce to 2 teaspoons peanut butter at A.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 cup sliced strawberries as an evening snack.

Day 19

Breakfast (434 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (374 calories)

P.M. Snack (170 calories)

Dinner (520 calories)

Daily Totals: 1,802 calories, 70g fat, 96g protein, 206g carbohydrate, 44g fiber, 1,322mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 medium banana. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted pistachios and ¾ cup sliced strawberries as an evening snack.

Day 20

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (177 calories)

Lunch (466 calories)

P.M. Snack (170 calories)

Dinner (489 calories)

Evening Snack (53 calories)

• 1 cup sliced strawberries

Daily Totals: 1,802 calories, 83g fat, 99g protein, 180g carbohydrate, 35g fiber, 1,768mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum, change P.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 21

Breakfast (434 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (466 calories)

P.M. Snack (170 calories)

Dinner (436 calories)

Daily Totals: 1,811 calories, 88g fat, 98g protein, 168g carbohydrate, 35g fiber, 1,331mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 medium orange. 

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on days 23 through 26.

Day 22

Breakfast (502 calories)

A.M. Snack (95 calories)

Lunch (555 calories)

• 1 serving Green Goddess Sandwich
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 1 medium peach

P.M. Snack (105 calories)

Dinner (555 calories)

Daily Totals: 1,812 calories, 80g fat, 99g protein, 198g carbohydrate, 40g fiber, 2,066mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and peach at lunch.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 23

Breakfast (434 calories)

A.M. Snack (122 calories)

Lunch (393 calories)

P.M. Snack (170 calories)

Dinner (517 calories)

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted pistachios

Daily Totals: 1,812 calories, 86g fat, 103g protein, 178g carbohydrate, 37g fiber, 1,490mg sodium.

Make it 1,500 calories: Change P.M. snack to ½ cup blackberries and omit evening snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 cup sliced strawberries as an evening snack.

Day 24

Breakfast (434 calories)

A.M. Snack (131 calories)

Lunch (393 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (558 calories)

Daily Totals: 1,820 calories, 73g fat, 104g protein, 192g carbohydrate, 30g fiber, 1,628mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 25

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (177 calories)

Lunch (393 calories)

P.M. Snack (131 calories)

Dinner (440 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,795 calories, 77g fat, 103g protein, 185g carbohydrate, 32g fiber, 1,929mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 plum and omit evening snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 cup sliced strawberries to evening snack.

Day 26

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (393 calories)

P.M. Snack (170 calories)

Dinner (571 calories)

Meal-Prep Tip: Reserve two servings of Lemony Chicken Soup to have for lunch on days 27 & 28.

Daily Totals: 1,788 calories, 86g fat, 109g protein, 158g carbohydrate, 30g fiber, 1,869mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum and change P.M. snack to ½ cup blueberries. 

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 cup sliced strawberries to evening snack.

Day 27

Breakfast (434 calories)

A.M. Snack (252 calories)

• 1 medium apple
• 1 ½ Tbsp. natural peanut butter

Lunch (383 calories)

P.M. Snack (170 calories)

Dinner (546 calories)

Evening Snack (31 calories)

Daily Totals: 1,816 calories, 80g fat, 120g protein, 163g carbohydrate, 29g fiber, 1,865mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 28

Breakfast (447 calories)

• 1 serving Quinoa & Chia Oatmeal Mix, prepared with water
• 3 Tbsp. chopped pecans or other chopped nut of choice
• 1 cup low-fat plain kefir

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (383 calories)

P.M. Snack (170 calories)

Dinner (404 calories)

Evening Snack (105 calories)

Meal-Prep Tip: Reserve two servings of Chicken Chili Verde to have for lunch on days 29 & 30

Daily Totals: 1,814 calories, 71g fat, 110g protein, 194g carbohydrate, 36g fiber, 1,750mg sodium.

Make it 1,500 calories: Omit peanut butter at A.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Week 5

Day 29

Breakfast (502 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (404 calories)

P.M. Snack (95 calories)

Dinner (600 calories)

Daily Totals: 1,807 calories, 94g fat, 101g protein, 150g carbohydrate, 33g fiber, 2,000mg sodium.

Make it 1,500 calories: Omit Strawberry-Peach Chia Seed Smoothie at breakfast and reduce to 20 dry-roasted unsalted almonds at A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 30

Breakfast (434 calories)

A.M. Snack (177 calories)

Lunch (404 calories)

P.M. Snack (131 calories)

Dinner (465 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds 

Daily Totals: 1,817 calories, 67g fat, 105g protein, 212g carbohydrate, 34g fiber, 2,003mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add 1 serving Pineapple Spinach Smoothie to breakfast and add 1 cup sliced strawberries to evening snack.

Mediterranean Diet Foods to Focus On:

• Fish and shellfish
• Healthy fats
• Nuts and seeds
• Legumes
• Dairy
• Legumes
• Eggs
• Poultry
• Meat
• Fruits
• Vegetables
• Herbs and spices

Mediterranean Diet & Healthy Aging 

It’s no secret that healthy aging is a priority for most people—and following the Mediterranean diet can help. Adherence to the Mediterranean diet is continuously linked with improved health outcomes. Research links the Mediterranean diet with reduced inflammation and improved metabolic and cognitive function. In addition to its impressive benefits for the brain, the Mediterranean diet is associated with reduced incidence of frailty in older adults, which helps support good physical function, balance and bone health. Check out our 7 Ways to Follow the Mediterranean Diet for Better Health to get started.