7 Day Mediterranean Diet Meal Plan Ideas: Recipes & Prep (2024)

Table of Contents

Why Nutrition Is Important for the Mediterranean Diet 7-Day Sample Menu Download the 7-Day Mediterranean Diet Meal Plan Day 1 Breakfast Snack Lunch Snack Dinner Snack Day 2 Breakfast Snack Lunch Snack Dinner Snack Day 3 Breakfast Snack Lunch Snack Dinner Snack Day 4 Breakfast Snack Lunch Snack Dinner Snack Day 5 Breakfast Snack Lunch Snack Dinner Snack Day 6 Breakfast Snack Lunch Snack Dinner Snack Day 7 Breakfast Snack Lunch Snack Dinner Snack How to Meal Plan for a Mediterranean Diet A Word From Verywell FAQs

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

The Mediterranean diet is a popular eating plan that may reduce the risk of heart disease. It incorporates a wide variety of nutritious foods, including vegetables, fruit, whole grains, legumes, nuts, fish, poultry, dairy, and olive oil.

Choosing recipes and making a shopping list with ingredients that are part of the Mediterranean diet can help you plan healthy meals and snacks. Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including making a shopping list, shopping strategically, and preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for the Mediterranean Diet

The Mediterranean diet is a well-studied dietary pattern that includes a variety of nutritious whole foods such as vegetables, fruit, fish, and nuts. The Mediterranean dietary pattern includes:

Foods to enjoy daily, such as vegetables, fruits, whole grains, legumes, beans, herbs, spices, nuts, and olive oil.
Foods to enjoy a few times a week, such as ﬁsh and seafood.
Foods to have in moderate portions (not defined), including dairy, eggs, and poultry.
Foods to have infrequently, such as red meats and sweets.

In addition to helping ward off heart disease, studies also show that the Mediterranean diet can help reduce the risk of stroke, certain cancers, type 2 diabetes, and Alzheimer's disease.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks. The diet is mostly plant-based because the foods to choose most often on the Mediterranean diet are vegetables, fruit, grains, beans, and nuts. There are some animal-based meals and snacks, which include ingredients such as eggs, dairy, and poultry. Red meat is not included in the meal plan, since it's meant to be eaten only occasionally.

It’s ok to swap out similar menu items, such as choosing a different vegetable or switching pasta for rice. For consistency, try to keep the same cooking methods in mind.

Download the 7-Day Mediterranean Diet Meal Plan

Download the Meal Plan

Day 1

Breakfast

Breakfast Smoothie:

One banana
1/2 cup skim/nonfat milk
1/2 cup plain low-fat Greek yogurt
1 tablespoon natural peanut butter

Micronutrients: 310 calories, 20 grams protein, 40 grams carbohydrates, and 9 grams fat

Snack

2 tablespoons almonds
2 tablespoons walnuts
2 tablespoons raisins

Micronutrients: 215 calories, 5 grams protein, 21 grams carbohydrates, and 15 grams fat

Lunch

1 cup pasta mixed with 1/2 cup tomato sauce
3/4 cup cooked brown lentils
1 cup broccoli
1 tablespoon Parmesan cheese

Macronutrients: approximately 509 calories, 29 grams protein, 91 grams carbohydrates, and 6 grams fat

Snack

2 tablespoons sunflower seeds
1 cup strawberries

Micronutrients: 152 calories, 4 grams protein, 16 grams carbohydrates, and 9 grams fat

Dinner

4 ouncesgrilled trout (or any fish) topped with 2 tablespoons guacamole
1 cup green beans
1 cup cooked brown rice
One small mixed green salad with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar

Macronutrients: 649 calories, 39 grams protein, 60 grams carbohydrates, 29 grams fat

Snack

1/4 cup roastedchickpeas
2 tablespoons raisins

Macronutrients: approximately 189 calories, 5 grams protein, 32 grams carbohydrates, and 6 grams fat

Daily Totals: 2,024 calories, 102 grams protein, 260 grams carbohydrates, and 74 grams fat

Day 2

Breakfast

3/4 cup plan nonfatGreek yogurt
1/4 cup granola
1 cup strawberries

Macronutrients: 298 calories, 21 grams protein, 31 grams carbohydrates, and 8 grams fat

Snack

Six whole grain crackers
2 tablespoons hummus
1 cup broccoli florets

Micronutrients: 201 calories, 8 grams protein, 29 grams carbohydrates, and 8 grams fat

Lunch

2 cups spinach salad and 1 cup sliced green beans with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar
3 ounces canned tuna in water
One small whole grain roll
One banana

Micronutrients: 460 calories, 31 grams protein, 54 grams carbohydrates, and 16 grams fat

Snack

1 medium apple
1 1/2 ounce cheddar cheese

Micronutrients: 227 calories, 13 grams protein, 26 grams carbohydrates, and 10 grams fat

Dinner

Two eggs, scrambled in 2 teaspoons butter
Two slices 100% whole wheat bread
Topped with: two tablespoons guacamole and 1 medium-sized roma tomato, sliced
1 cup green peas

Micronutrients: 586 calories, 31 grams protein, 65 grams carbohydrates, and 26 grams fat

Snack

One orange
2 tablespoons mixed unsalted nuts

Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat

Daily Totals: 1,945 calories, 111 grams protein, 234 grams carbohydrates, and 82 grams fat

Day 3

Breakfast

Overnight Oats

1/2cupwhole rolled oats
1tablespoonchia seeds
1teaspoonmaple syrup
1/2 cup unsweetened soy beverage (or more to moisten)
1/2 cup diced mango

Micronutrients: 323 calories, 15 grams protein, 46 grams carbohydrates, and 10 grams fat

Snack

2 tablespoon sunflower seeds
1 tablespoon walnuts
1 cup strawberries

Micronutrients: 191 calories, 5 grams protein, 17 grams carbohydrates, and 13 grams fat

Lunch

1 cup vegetarian bean chili
2 cups kale and 1 medium diced tomato salad with 1 tablespoon hemp seeds, 2 teaspoons olive oil, and 1 teaspoon balsamic vinegar

Macronutrients: 488 calories, 22 grams protein, 68 grams carbohydrates,15 grams fat

Snack

1 cup plain, low-fat cottage cheese
1 cup blueberries

Micronutrients: 188 calories, 16 grams protein, 31 grams carbohydrates, and 1 gram fat

Dinner

1 cup brown rice
One sunny-side up egg prepared with 1 teaspoon olive oil
1/2 cup kidney beans
1/2 cup shredded carrot
1 cup broccoli

Micronutrients: 564 calories, 28 grams protein, 79 grams carbohydrates, and 16 gram fat

Snack

2 tablespoons hummus
1 cup carrot sticks
Six whole grain crackers

Micronutrients: 220 calories, 6 grams protein, 35 grams carbohydrates, and 8 grams fat

Daily Totals: 1,974 calories, 92 grams protein, 276 grams carbohydrates, and 63 grams fat

Day 4

Breakfast

Two eggs, scrambled in 1 teaspoon butter
One slice 100% whole wheat bread
1 medium-sized roma tomato, sliced

Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat

Snack

1 medium banana
1 tablespoon natural peanut butter

Micronutrients: 200 calories, 5 grams protein, 30 grams carbohydrates, and 8 grams fat

Lunch

1 cup black beans
1 cup brown rice
1 cup diced red pepper
1 medium diced tomato
2 tablespoons guacamole

Micronutrients: 528 calories, 22 grams protein, 100 grams carbohydrates, and 7 grams fat

Snack

3 tablespoons unsalted mixed nuts
2 tablespoons raisins

Micronutrients: 187 calories, 8 grams protein, 27 grams carbohydrates, and 21 grams fat

Dinner

3 ounces broiled salmon
1 1/2 cups cooked quinoa
2 cups kale salad with 2 teaspoons of olive oil and 1 teaspoon of balsamic vinegar

Micronutrients: 605 calories, 38 grams protein, 73 grams carbohydrates, and 18 grams fat

Snack

1 medium apple
1 ounce reduced-fat cheddar cheese

Micronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Daily Totals: 1,999 calories, 100 grams protein, 280 grams carbohydrates, and 77 grams fat

Day 5

Breakfast

Overnight Oats

1/2cupwhole rolled oats
1tablespoonchia seeds
1teaspoonmaple syrup
1/2 cup milk
1/2 cup sliced strawberries

Micronutrients: 324 calories, 15 grams protein, 46 grams carbohydrates, and 10 grams fat

Snack

1 cup edamame

Micronutrients: 189 calories, 17 grams protein, 15 grams carbohydrates, and 8 grams fat

Lunch

Two slices 100% whole wheat bread
3 ounces low-sodium roast turkey breast
1 medium tomato
1 teaspoon mayonnaise
1 cup carrot sticks
One banana

Micronutrients: 479 calories, 25 grams protein, 84 grams carbohydrates, and 9 grams fat

Snack

Banana-Strawberry Smoothie

One frozen banana
1 cup skim/nonfat milk
1/2 cup frozen strawberries
Ice

Micronutrients: 216 calories, 10 grams protein, 45 grams carbohydrates, and 1 grams fat

Dinner

6 ounces tofu stir-fried in 1 teaspoon olive oil
1 cup cooked brown rice
1 cup broccoli and 1 cup cauliflower roasted with 1 tablespoon of olive oil

Micronutrients: 590 calories, 26 grams protein, 62 grams carbohydrates, and 29 grams fat

Snack

2 cups air-popped popcorn
1 tablespoon dark chocolate
1/2 cup grapes

Micronutrients: 200 calories, 4 grams protein, 36 grams carbohydrates, and 6 grams fat

Daily Totals: 1,998 calories, 97 grams protein, 288 grams carbohydrates, and 63 grams fat

Day 6

Breakfast

Berry parfait made with 3/4 cup plan nonfatGreek yogurt
1/4 cup granola
1 cup strawberries

Macronutrients: 298 calories, 21 grams protein, 31 grams carbohydrates, and 8 grams fat

Snack

1 apple
1 ounce low-fat cheddar cheese

Micronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Lunch

1 cup chickpeas
1 cup cooked pasta
1 cup diced red pepper
1 medium diced tomato
2 tablespoons guacamole

Micronutrients: 552 calories, 22 grams protein, 105 grams carbohydrates, and 8 grams fat

Snack

Six whole grain crackers
2 tablespoons hummus
1 cup broccoli florets

Micronutrients: 201 calories, 8 grams protein, 29 grams carbohydrates, and 8 grams fat

Dinner

1 cup quinoa
3/4 cup brown lentils
2 tablespoons walnuts
1 cup cauliflower and 1 cup spinach sauteed in 2 teaspoons olive oil

Micronutrients: 585 calories, 27 grams protein, 78 grams carbohydrates, and 21 grams fat

Snack

1 cup air-popped popcorn
2 tablespoons almonds
2 tablespoons raisins

Micronutrients: 168 calories, 4 grams protein, 25 grams carbohydrates, and 8 grams fat

Daily Totals: 1,987 calories, 91 grams protein, 294 grams carbohydrates, and 60 grams fat

Day 7

Breakfast

1 cup nonfat plain Greek yogurt
1 cup blueberries
2 tablespoons unsalted toasted slivered almonds

Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates,9 grams fat

Snack

2 tablespoons almonds
2 tablespoons walnuts
2 tablespoons raisins

Micronutrients: 215 calories, 5 grams protein, 21 grams carbohydrates, and 15 grams fat

Lunch

2 cups spinach, 1 cup diced carrots, 1 tablespoon olive oil vinaigrette
3 ounces grilled chicken
1 cup cooked quinoa

Micronutrients: 532 calories, 36 grams protein, 53 grams carbohydrates, and 20 grams fat

Snack

One hard-boiled egg mashed with 1 teaspoon mayonnaise
Four whole grain crackers

Micronutrients: 193 calories, 10 grams protein, 12 grams carbohydrates, and 11 grams fat

Dinner

1/2 cup tempeh
1 cup brown rice
1/2 cup shredded carrot
1 cup broccoli
1/2 cup green peas
Dressing 1 tablespoon tahini (sesame seed paste) mixed with lemon juice (to taste)

Micronutrients: 582 calories, 31 grams protein, 79 grams carbohydrates, and 18 grams fat

Snack

1 cup cantaloupe
1/4 cup roasted chickpeas

Micronutrients: 190 calories, 7 grams protein, 30 grams carbohydrates, and 6 grams fat

Daily Totals: 2,007 calories, 116 grams protein, 227 grams carbohydrates, and 79 grams fat

How to Meal Plan for a Mediterranean Diet

Add vegetables or fruit. To get enough vegetables and fruit every day, try to add at least one serving to every meal and most snacks. Try new vegetables and fruits to expand your palate.

Choose olive oil.When you are cooking or making sauces and dressings, make olive oil your preferred choice. It's the oil that is used in Mediterranean diet studies.

Love your food. The Mediterranean diet includes a wide variety of grains, vegetables, beans, nuts, and other protein-rich foods. Choose your favorites and embrace this healthy meal plan for life. Enjoy every bite!

Add flavor. Herbs and spices are a wonderful part of the Mediterranean diet. In addition to adding flavor, they add vitamins, minerals, and antioxidants to your meals. Experiment to find your favorites, from basil and oregano to turmeric and cinnamon.

A Word From Verywell

The Mediterranean diet plan is heart-healthy and may help ward off chronic conditions such as type 2 diabetes and Alzheimer's disease. It's filled with a variety of delicious foods, and you don't need to live in the Mediterranean region to follow the dietary pattern, You just need to base meals on your favorite vegetables, fruits, whole grains, beans, nuts, and lean proteins.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

7 Day Mediterranean Diet Meal Plan Ideas: Recipes & Prep (2024)

FAQs

What is a typical meal for a person on a Mediterranean diet? ›

Foods like fruits, vegetables, whole grains, and legumes are main ingredients in meals and snacks. Meals may include small portions of fish, meat, or eggs. People often cook with olive oil and add herbs and spices for flavor.

Tell Me More ›

How many pounds can you lose each week with Mediterranean diet? ›

At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week. If you're looking for a higher calorie level, see this same meal plan at 1,500 and 2,000 calories. Don't forget to also check out our Easy Mediterranean Diet Meal Plan for Beginners and the No-Sugar Mediterranean Diet Meal Plan.

Read The Full Story ›

How to lose belly fat on Mediterranean diet? ›

Choose Lean Proteins: Focus on fish and poultry over red meat. Include beans, nuts, and other plant-based proteins. Moderate Wine Intake: If you consume alcohol, switch to wine and drink in moderation. Stay Active: As the study suggests, coupling the diet with regular physical activity yields better results.

Know More ›

What is a typical breakfast on a Mediterranean diet? ›

“An ideal breakfast would be two slices of 100% whole-grain bread with two scrambled eggs sautéed with some spinach and tomatoes, and maybe a little avocado,” Gans explains. “You're getting healthy fats, protein from the eggs, and whole grains.”

Get More Info Here ›

What is not eaten in a Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Explore More ›

How many eggs a day on Mediterranean diet? ›

Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert. Red Meat: Lean red meats (beef, pork, lamb and veal) can be eaten 3-4 times per month.

Learn More Now ›

What happens to your body when you start the Mediterranean diet? ›

The Mediterranean Diet has many benefits, including: Lowering your risk of cardiovascular disease, including a heart attack or stroke. Supporting a body weight that's healthy for you. Supporting healthy blood sugar levels, blood pressure and cholesterol.

See Details ›

How many times a week can you eat chicken on the Mediterranean diet? ›

To adopt a Mediterranean eating pattern, you don't have to eliminate meat and poultry completely. Instead, focus on eating these foods less frequently and having smaller portions. General guidelines are poultry 2 – 3 times per week and red meat about 1 – 2 times monthly.

Find Out More ›

What is a typical Mediterranean lunch? ›

Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.

Get More Info Here ›

Is popcorn ok on a Mediterranean diet? ›

This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains.

Get More Info Here ›

How much water do you drink on the Mediterranean diet? ›

Staying hydrated is an important piece of The Mediterranean Diet. We all know that drinking water is essential. And, we should strive to drink half of our body weight in ounces of water each day. For example, a woman who weighs 140 pounds should be drinking about 70 ounces of water a day.

Get More Info Here ›

How long does it take to see results on a Mediterranean diet? ›

If you're just starting to follow the Mediterranean diet, limited evidence suggests that you may notice some cognitive improvements — including in attention, alertness and contentment, according to one review of studies published in 2021 — within the first 10 days or so.

Learn More Now ›

What is a traditional Mediterranean meal? ›

Fresh tomatoes, olives, fish, lemon, feta, mint, za'atar, and more make their way into delectable dishes like stuffed grape leaves, moussaka, shish kebabs, and fattoush salad. Discover traditional Mediterranean food and riffs on the region's classic flavors with this collection of Mediterranean recipes.

Tell Me More ›

What is the staple food of the Mediterranean diet? ›

This eating pattern, which emphasizes fresh vegetables, whole grains, olive oil, fish, beans, and eggs, taught me how to nourish myself without hating the food on my plate. I also learned balance, like how to pair less-healthy options, like cheese and smoked meats, with fresh produce and whole grains.

Get More Info ›

What does a Mediterranean lunch look like? ›

In Greece, lunch might include a ﬂavorful tomato, olive, cucumber, and feta salad, along with a small piece of grilled ﬁsh with lemon and olive oil. In Eastern Mediterranean countries, you might have falafel served alongside hummus and pita, salads, and sometimes a vegetable or meat kebab.

Keep Reading ›

What are 3 examples of a Mediterranean diet? ›

plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds; olive oil as a primary fat source; and. dairy products, eggs, fish and poultry in low to moderate amounts.