7 Days Mediterranean Diet Meal Plan

7 Days Mediterranean Diet Meal Plan

The Mediterranean diet is a way of eating inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, particularly Greece, Southern Italy, and Spain. It emphasizes whole, minimally processed foods, healthy fats, and a balanced approach to meals. Key components of the Mediterranean diet include:

Healthy Fats: Primarily from olive oil, nuts, and seeds, which are rich in monounsaturated fats.

Fruits and Vegetables: A wide variety of fresh, seasonal produce is consumed in abundance.

Whole Grains: Includes whole grain bread, brown rice, quinoa, and barley.

Lean Proteins: Fish and seafood are preferred, with moderate amounts of poultry, eggs, and dairy. Red meat is consumed sparingly.

Legumes and Nuts: Regular consumption of beans, lentils, chickpeas, and nuts.

Herbs and Spices: Used liberally to flavor foods, reducing the need for salt.

Wine: Consumed in moderation, typically with meals.

Health Benefits of the Mediterranean Diet

1. Heart Health: Rich in healthy fats (like olive oil) and omega-3 fatty acids, the diet reduces the risk of heart disease.

2. Weight Management: Emphasizes whole foods and balanced meals, helping with weight control.

3. Diabetes Prevention: Helps manage blood sugar levels due to low glycemic index foods.

4. Cancer Prevention: High in antioxidants from fruits, vegetables, and nuts which help protect cells.

5. Cognitive Function: Linked to a reduced risk of Alzheimer’s disease and cognitive decline.

6. Longevity: Associated with longer life expectancy due to its overall healthy pattern.

 7-Day Mediterranean Meal Plan with Recipes

Day 1

Breakfast: Greek yogurt with honey, walnuts, and fresh berries

Lunch: Quinoa salad with cucumbers, tomatoes, feta, and olives

Dinner: Baked salmon with a side of roasted vegetables

Recipe for Baked Salmon with Roasted Vegetables


  • 2 salmon fillets
  • 1 zucchini, sliced
  • 1 bell pepper, sliced
  • 1 red onion, sliced
  • Olive oil
  • Salt and pepper
  • Lemon juice
  • Fresh dill

1. Preheat the oven to 400°F (200°C).

2. Place the salmon and vegetables on a baking sheet.

3. Drizzle with olive oil, salt, and pepper.

4. Bake for 20 minutes or until the salmon is cooked through.

5. Squeeze lemon juice over the salmon and garnish with dill before serving.

Day 2

Breakfast: Oatmeal topped with sliced bananas, chia seeds, and a drizzle of honey

Lunch: Whole grain pita with hummus, cucumber, and shredded carrots

Dinner: Chicken souvlaki with a side of Greek salad

Recipe for Chicken Souvlaki


2 chicken breasts, cubed

2 tbsp olive oil

Juice of 1 lemon

2 garlic cloves, minced

1 tsp dried oregano

Salt and pepper


1. Combine olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl.

2. Add chicken and marinate for at least 30 minutes.

3. Thread chicken onto skewers and grill until fully cooked.

Day 3

Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds

Lunch: Lentil soup with whole grain bread

Dinner: Stuffed bell peppers with quinoa, black beans, and tomatoes

Recipe for Mediterranean Red Lentil Soup

  • 1 cup lentils, rinsed
  • 1 onion, diced
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 garlic cloves, minced
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • Olive oil
  • Salt and pepper

1. Heat olive oil in a pot and sauté onions, carrots, celery, and garlic until soft.

2. Add lentils, tomatoes, and broth.

3. Bring to a boil, then simmer for 30 minutes or until lentils are tender.

4. Season with salt and pepper before serving.

Day 4

Breakfast: Whole grain toast with avocado and a poached egg  

Lunch: Spinach salad with strawberries, walnuts, and goat cheese

Dinner: Grilled shrimp with a side of brown rice and steamed broccoli

Recipe for Grilled Shrimp With Avocado Corn Salad


1 lb shrimp, peeled and deveined

2 tbsp olive oil

Juice of 1 lemon

2 garlic cloves, minced

Salt and pepper


1. Marinate shrimp in olive oil, lemon juice, garlic, salt, and pepper for 15 minutes.

2. Grill shrimp for 2-3 minutes on each side until pink and opaque.

 Day 5

Breakfast: Greek yogurt with sliced figs and honey

Lunch: Chickpea salad with tomatoes, cucumbers, and parsley

Dinner: Eggplant stuffed with feta and olives

Recipe for Chickpea Salad

  • 1 can chickpeas, rinsed and drained
  • 1 cucumber, diced
  • 1 tomato, diced
  • 1/4 cup parsley, chopped
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper

1. Combine chickpeas, cucumber, tomato, and parsley in a bowl.

2. Drizzle with olive oil and lemon juice.

3. Season with salt and pepper and toss to combine.

 Day 6

Breakfast: Smoothie bowl with mixed berries, granola, and almond butter

Lunch: Chili Lime Shrimp Wraps for Light and Fresh Clean Eating

Dinner: Mediterranean stuffed chicken with olives and capers served over quinoa

Recipe for Mediterranean Stuffed Chicken 

  • 2 chicken breasts
  • 1/4 cup olives, sliced
  • 2 tbsp capers
  • 1 can diced tomatoes
  • 1 onion, chopped
  •  2 garlic cloves, minced
  •  Olive oil
  • Salt and pepper

1. Heat olive oil in a pan and sauté onion and garlic until soft.

2. Add chicken and cook until browned.

3. Add olives, capers, and tomatoes.

4. Simmer for 20 minutes until chicken is cooked through.

 Day 7

Breakfast: Oatmeal with dried fruits, nuts, and a drizzle of honey

Lunch: Barley salad with roasted vegetables and feta cheese

Dinner: https://techiecycle.com/grilled-fish-with-roasted-sweet-potatoes/

Recipe for Mediterranean Barley Salad

Mediterranean Barley Salad

  •  1 cup barley, cooked
  • 1 bell pepper, roasted and diced
  • 1 zucchini, roasted and diced
  •  1/4 cup feta cheese, crumbled
  • 2 tbsp olive oil
  •  Juice of 1 lemon 
  • Salt and pepper

1. Combine cooked barley, roasted vegetables, and feta in a bowl.

2. Drizzle with olive oil and lemon juice.

3. Season with salt and pepper and toss to combine.

Enjoy the varied and flavorful meals while reaping the numerous health benefits of the Mediterranean diet!


















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