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7-Day Mediterranean Diet Meal Plan
Learn more about the world's healthiest diet and try this meal plan
BY Amber M., March 21, 2023
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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
How to eat the Mediterranean diet.
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.
Want easy Mediterranean recipes and meals
that's planned for you?
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