30 Day Mediterranean Diet Challenge

The 30 Day Mediterranean Diet Challenge is here! Join Elena Paravantes RD, The Mediterranean Diet Expert and Author for 30 Days of Challenges, tips and 30 Anti-inflammatory, Immune-Supporting, Mood Boosting Mediterranean Diet dinners!

I’m so excited to announce that once again I will be organizing a Mediterranean Diet Challenge!

Back by popular demand, this challenge will be longer: a full 30 days! You will receive challenges, tips and 30 Days of Anti-inflammatory, Immune-Supporting, Mood Boosting Mediterranean Diet dinners!

And it is all free of charge!

Although I initially mentioned 2 weeks, I gave it some thought and felt that 30 days is the perfect amount of time to try out and adopt new habits.

After 30 days you will:

  • be more energetic
  • balance your mood
  • approach a healthy weight (if you need to)
  • improve your health
  • save money

Why Should You Join The Mediterranean Diet Challenge?

As opposed to starting an unrealistic restrictive diet that is just not sustainable, pleasant, or effective, the Mediterranean Diet Challenge gets results!

With this challenge we are easing into the New Year with small but effective tips, gentle nudges, and delicious dinners!

The challenge works because it does not focus on strict rules, but rather treating your body to wonderful, delicious, science-supported meals that aim to making you feel good and improve your well-being.

The Mediterranean Challenge is a great way to help you eat well because it is specific, achievable and there are time limits. By trying out new habits for 30 days, you will build motivation to continue after the 30 days plus it’s a way to get rid of old habits.

The Details

Starting on Tuesday, January 4th, I will be posting on the site and directly to your mailbox for a full 30 days of challenges and tips and will also include 30 Days of Anti-inflammatory, Immune-Supporting, Mood Boosting Mediterranean Diet dinners! And it is all free of charge!

On Sunday, I’ll be sending out a shopping list for the week for the proposed dinners.

I’ll be sharing on social media as well! We are in this together, so if you like please share your accomplishments, photos, suggestions, tips, experiences on the site in the comments or on social media, I’ll be using the hashtag #meddiet30

Please note this challenge is not a strict diet plan but a series of mini-challenges to establish healthy Mediterranean diet habits plus a dinner suggestion. For a longer comprehensive 14-day plan along with 100 recipes, food lists, shopping guide, cooking guide and more you can consider my cookbook The Mediterranean Diet Cookbook for Beginners!


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  • Reply Gail Dunning January 3, 2022 at 6:57 pm

    You remarked that we could share photos in the comments. How do you do that?

    • Reply OliveTomato.com January 3, 2022 at 7:18 pm

      Hi Gail, Suggestions, tips, insights can be shared in comments. Photos can be shared on social media channels!

  • Reply Linda January 1, 2022 at 10:03 pm

    Would a vegan be able to do this diet?

    • Reply OliveTomato.com January 2, 2022 at 9:52 pm

      For the most part the dinners are vegetarian, there will be recommendations for substitutions.

  • Reply Kim January 1, 2022 at 6:59 pm

    For many, many years I did diets the old way…counting portions of the various food groups (I created my own plan based on the WW diet from about 20 years ago…you remember…2 Dairy, 2 Fruit, 3+ Veg, 3 Fat, etc. and you tracked it all in a spreadsheet, etc.
    Starting tomorrow, my hubby and I are going to try to do it the Mediterranean way! TOTALLY different approach! I hunted for things like…how big is a”serving” of whole grains, how many eggs in a “servings”, etc and – of course – really couldn’t find much info cuz THATs NOT HOW this works! I already built a menu for this coming week and did my shopping this morning so I am interested to see how close I will be to your plan!
    I am really excited to re-learn our way of eating and doing this challenge will help with the motivation ALOT! Thanks. Welcome to the New Year!

  • Reply Paula Bailey January 1, 2022 at 1:17 am

    thank you. Your cookbook is great. I made your lemon ricotta cookies over the holidays. Delicious

  • Reply Lise Paquette December 31, 2021 at 11:32 pm

    So glad for this gift you are giving us,can t wait to start.keep up the good work

  • Reply John Mikalonis December 31, 2021 at 9:55 pm

    Really looking forward to this challenge!! This challenge introduced me to the Mediterranean Diet last year and I really appreciate the additional info provided to help with a greater understanding of the diet, hows and why’s. Stoked you are doing this again!! Your recipes are great and have become a staple of my ongoing diet. Many thanks for sharing your wealth of knowledge!!

  • Reply Cheryl Kohan December 31, 2021 at 8:04 pm

    I’ve got a few ingredients for some of the recipes in the cookbook which I love but I’ll love getting shopping lists and menus! Thanks!

  • Reply Djms December 31, 2021 at 7:19 pm

    Perfect timing. For about a week, I’ve been thumbing through your Mediterranean Diet Cookbook for Beginners and stocking my fridge & pantry. Looking forward to it.

  • Reply Chris December 31, 2021 at 4:28 pm

    Is there anything I need to get immediately?

    • Reply OliveTomato.com December 31, 2021 at 7:22 pm

      Hi Chris,
      Not really, I will send out a shopping list for the first week of dinners on Sunday.

  • Reply elizabeth a ristau December 31, 2021 at 4:28 pm

    Can I start this in about two weeks? I am on a special low iodine diet for an upcoming test, but would like to join in this. Can I just save the emails and start later?

    • Reply OliveTomato.com December 31, 2021 at 7:22 pm


      • Reply Betsy Kelchner January 2, 2022 at 11:48 pm

        Can’t wait for this meal plan! I can’t seem to ever find pita bread. Just pita pockets. Can that be used? I assume the sardines are in oil?
        Thanks in advance for your work!

        • Reply OliveTomato.com January 4, 2022 at 6:49 pm

          Yes, pita pockets are fine. Sardines, ideally in olive oil, if not sunflower oil.

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