You are actually asking for two things (in Sublime jargon):
FWIW, this is the color scheme I use:
It's designed for writing rather than coding, but I have been using it for both tasks for over a year now (with minor tweaks) and I can attest that your eyes will not fall out of their sockets. (Although I do use f.lux/redshift.) The syntax closely mirrors the Monokai (the default ST2 theme). If you're interested, I will be packaging it with some non-intrusive Markdown stuff over the weekend.
The theme in the screenshot is Soda Light. Probably not contrasting enough.
Hope this helps,