Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
Generate grocery list FREE
complete meal plan
Full
free shopping list
Full
Total
Full
Article reviewed
people
Meal plan shopping list
- Greek Yogurt
- Honey
- Mixed Berries
- Mixed Greens
- Cherry Tomatoes
- Cucumber
- Feta Cheese
- Olives
- Chicken
- Salmon
- Zucchini
- Eggplant
- Bell Peppers
- Quinoa
- Spinach
- Whole Grain Toast
- Eggs
- Hummus
- Whole Grain Tortilla
- Sweet Potatoes
- Green Beans
- Granola
- Banana
- Tuna
- Balsamic Vinaigrette
- Shrimp
- Asparagus
- Brown Rice
- Avocado
- Cod
- Carrots
- Onions
- Almonds
- Falafel
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Meal plan overview
The Mediterranean diet emphasizes fruits, vegetables, whole grains, and lean proteins, with a focus on olive oil and seafood. Rich in olive oil and seafood, it's not just good for you, but also a delight for the taste buds.
What's great about this diet is its link to reduced risk of heart disease and other chronic conditions. It's a sustainable way of eating that's as good for the planet as it is for your body. Plus, it's super versatile – perfect for anyone who loves a bit of culinary exploration!
Download the FREEgrocery list for this meal plan
Get grocery list
Foods to eat
- Vegetables: Tomatoes, cucumbers, kale, spinach, bell peppers, and more.
- Fruits: Olives, grapes, figs, dates, and a variety of berries.
- Whole Grains: Quinoa, brown rice, barley, whole wheat, and bulgur.
- Legumes: Chickpeas, lentils, and various beans.
- Fish and Seafood: Salmon, mackerel, sardines, shrimp, and other seafood.
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pistachios.
- Healthy Fats: Olive oil, avocados, and olives.
- Dairy: Greek yogurt and feta cheese in moderation.
- Herbs and Spices: Basil, oregano, rosemary, garlic, and cumin.
Foods not to eat
- Processed Meats: Sausages, bacon, and other highly processed meats.
- Refined Grains: White bread, pasta, and other refined grains.
- Sweets and Pastries: Candy, cakes, cookies, and other sugary treats.
- Sweetened Beverages: Soda, energy drinks, and sugary fruit juices.
- Processed and Fried Foods: Fast food, fried snacks, and processed snacks.
- Excessive Red Meat: Limit consumption of red meat and opt for leaner cuts.
- Highly Processed Dairy: Sweetened yogurts and heavily processed cheeses.
- Trans Fats: Avoid foods containing hydrogenated oils and trans fats.
- Excessive Salt: Minimize salt intake by choosing fresh foods over processed options.
Main benefits
The 7-Day Meal Plan For Mediterranean Diet offers a balanced and heart-healthy approach to nutrition. Rich in fruits, vegetables, whole grains, and lean proteins, this meal plan provides a variety of nutrients essential for overall well-being. The emphasis on olive oil, nuts, and fatty fish supports cardiovascular health, while the abundance of antioxidants from colorful fruits and vegetables combats oxidative stress. With a balanced mix of carbohydrates, proteins, and healthy fats, the Mediterranean Diet supports sustained energy. Additionally, this meal plan encourages a mindful approach to eating, social connections, and regular physical activity, contributing to overall longevity and weight management.
⚠️ Keep in Mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Meal plan suggestions
7-Day Meal Plan for Mediterranean Diet
Day 1
- Breakfast: Greek yogurt with honey and mixed berries (calories: 200, protein: 18g, carbs: 30g, fat: 2g)
- Lunch: Mediterranean salad with mixed greens, cherry tomatoes, cucumber, feta cheese, olives, and grilled chicken (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Dinner: Grilled salmon with roasted vegetables (zucchini, eggplant, bell peppers) and quinoa (calories: 450, protein: 30g, carbs: 35g, fat: 20g)
Day 2
- Breakfast: Omelette with spinach, feta cheese, and whole grain toast (calories: 350, protein: 20g, carbs: 25g, fat: 18g)
- Lunch: Hummus and vegetable wrap with whole grain tortilla (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
- Dinner: Grilled chicken with roasted sweet potatoes and green beans (calories: 400, protein: 30g, carbs: 30g, fat: 15g)
Day 3
- Breakfast: Greek yogurt with granola and sliced banana (calories: 300, protein: 18g, carbs: 45g, fat: 5g)
- Lunch: Mediterranean tuna salad with mixed greens, cherry tomatoes, cucumber, olives, and balsamic vinaigrette (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
- Dinner: Grilled shrimp with roasted asparagus and brown rice (calories: 400, protein: 25g, carbs: 35g, fat: 15g)
Day 4
- Breakfast: Whole grain toast with avocado and scrambled eggs (calories: 350, protein: 15g, carbs: 25g, fat: 20g)
- Lunch: Greek salad with mixed greens, cherry tomatoes, cucumber, feta cheese, olives, and grilled chicken (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Dinner: Baked cod with roasted vegetables (carrots, onions, bell peppers) and quinoa (calories: 450, protein: 30g, carbs: 35g, fat: 20g)
Day 5
- Breakfast: Greek yogurt with honey and sliced almonds (calories: 250, protein: 18g, carbs: 20g, fat: 10g)
- Lunch: Falafel wrap with hummus, mixed greens, and whole grain tortilla (calories: 400, protein: 15g, carbs: 45g, fat: 20g)
- Dinner: Grilled chicken with roasted sweet potatoes and green beans (calories: 400, protein: 30g, carbs: 30g, fat: 15g)
Day 6
- Breakfast: Omelette with spinach, feta cheese, and whole grain toast (calories: 350, protein: 20g, carbs: 25g, fat: 18g)
- Lunch: Mediterranean tuna salad with mixed greens, cherry tomatoes, cucumber, olives, and balsamic vinaigrette (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
- Dinner: Grilled shrimp with roasted asparagus and brown rice (calories: 400, protein: 25g, carbs: 35g, fat: 15g)
Day 7
- Breakfast: Whole grain toast with avocado and scrambled eggs (calories: 350, protein: 15g, carbs: 25g, fat: 20g)
- Lunch: Greek salad with mixed greens, cherry tomatoes, cucumber, feta cheese, olives, and grilled chicken (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Dinner: Baked cod with roasted vegetables (carrots, onions, bell peppers) and quinoa (calories: 450, protein: 30g, carbs: 35g, fat: 20g)
Download the FREEgrocery list for this meal plan
Get grocery list
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Other meal plans
Vegan meal plan for mediterranean dietGOTOMEALPLAN
Vegan meal plan for seniorsGOTOMEALPLAN
Meal Plan For Lactose IntoleranceGOTOMEALPLAN
