7-Day Mediterranean Diet Meal Plan

The main idea of the Mediterranean diet is to eat whole foods like fruits, vegetables, whole grains, beans, nuts, and legumes, and to largely avoid processed foods and oils.

7-Day Mediterranean Diet Meal Plan

Remember, the Mediterranean diet is not a diet of exclusion, it's a general eating pattern focusing on nutrient-rich whole foods.

Here are some meal ideas to get you started, but feel free to mix and match with the foods above:

Day 1

Breakfast: plain yogurt with blueberries, walnuts, and a drizzle of honey

Snack: pita, carrot slices, and hummus

Lunch: Greek salad (greens, olives, tomatoes, feta, oil, and vinegar) with chicken

Dinner: grilled artichoke hearts with olive oil, lemon, tomatoes, and olives

Day 2

Breakfast: omelet with mushrooms, peppers, and onions

Snack: two figs stuffed with almond butter

Lunch: lentil soup and a piece of fruit

Dinner: grilled salmon with tzatziki, bulgur, and broccoli rabe

Day 3

Breakfast: whole wheat toast with soft cheese and fresh squeezed juice

Snack: crunchy roasted chickpeas and a piece of fruit

Lunch: mixed greens salad with sardines, tomatoes, cucumber, chickpeas, and vinaigrette

Dinner: flatbread pizza with grilled vegetables and mozzarella

Day 4

Breakfast: granola with slivered almonds, strawberries, and milk of your choice

Snack: babaganoush with veggie slices

Lunch: quinoa salad with olives, tomatoes, feta, and herbs

Dinner: zucchini noodles with pesto, sun dried tomatoes, and grilled chicken

Day 5

Breakfast: smoked salmon, greens, and poached eggs on whole grain toast

Snack: small handful of pistachios

Lunch: tuna salad (made with olive oil) on a bed of arugula

Dinner: couscous and lentil salad with roasted cauliflower, pistachios, and mint

Day 6

Breakfast: mushroom and broccoli egg muffins

Snack: melon slices wrapped in prosciutto

Lunch: butternut squash salad with arugula, pumpkin seeds, pomegranate seeds, goat cheese

Dinner: whole wheat pasta with grilled vegetables and salmon

Day 7

Breakfast: cottage cheese with peach slices

Snack: small bowl of olives

Lunch: whole grain bread sandwich with hummus, mozzarella, tomato slices, and basil

Dinner: shrimp and broccoli stir fry

If you've tried every diet out there from low-carb, atkins, keto etc...

They restrict you from eating carbs.

It's important to eat a well-balance healthy meal.

Check out easy recipes and meal plans to help you out.

>>> Here is fast and simple way to eat the Mediterranean

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