Mediterranean Diet Meal Plan: Easy 7-Day Guide

Discover a practical and delicious 7-day Mediterranean diet meal plan featuring easy recipes and key principles of this well-researched eating pattern.

a mixed salad with bread at a side
Green checkmark surrounded by green circle.

Updated by

Green checkmark surrounded by green circle.

Science-based and reviewed

May 20, 2024
April 23, 2024
— Updated:
April 23, 2024

Table of Contents

The Mediterranean diet has gained widespread popularity for its reputation as a balanced, healthy, and delicious way of eating. Originating from the traditional dietary patterns of countries bordering the Mediterranean Sea, this diet emphasizes whole foods, plant-based ingredients, and healthy fats, offering numerous health benefits. In this guide, we'll explore an easy 7-day meal plan that showcases the diversity and simplicity of Mediterranean cuisine, making it a sustainable choice for long-term health and wellness.

Research suggests that the Mediterranean diet can offer a range of health benefits, including improved heart health, weight management, and reduced risk of chronic diseases like diabetes and cancer. In this article, we'll delve into a simple 7-day meal plan that captures the essence of the Mediterranean diet, featuring flavorful and nutrient-rich dishes that can be easily incorporated into your daily routine. Whether you want to enhance your health or enjoy delicious and wholesome meals, this meal plan will guide you through a week of Mediterranean-inspired eating.


Mediterranean Diet Essentials

Before diving into the meal plan, let's explore the key components of the Mediterranean diet. At its core, this diet emphasizes whole, minimally processed foods, focusing on plant-based ingredients such as fruits, vegetables, whole grains, legumes, and nuts. Olive oil is a staple fat, providing monounsaturated fats and antioxidants. The Mediterranean diet also includes moderate amounts of fish and poultry, while red meat is limited. Herbs and spices add flavor, reducing the need for excess salt. Additionally, the diet encourages enjoying meals with others and savoring each bite, promoting a mindful approach to eating. Understanding these essentials will help you make informed choices following the meal plan.

  • Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants, fruits and vegetables are central to the Mediterranean diet. They provide essential nutrients, such as vitamin C, potassium, and folate, which are important for overall health. Additionally, the antioxidants found in fruits and vegetables help protect the body from oxidative stress and inflammation linked to chronic diseases like heart disease and cancer.
  • Whole Grains: Whole grains like oats, barley, brown rice, and whole wheat are high in fiber, which is important for digestive health. These carbs also contain important nutrients like iron, magnesium, and B vitamins, which support overall health and provide lasting energy. Eating whole grains can help reduce the risk of heart disease, type 2 diabetes, and obesity.
  • Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein, fiber, and antioxidants. They are also low in fat and cholesterol, making them heart-healthy. Legumes are filling and can help with weight management by keeping you full for longer.
  • Nuts and Seeds: Nuts and seeds are rich in healthy fats, protein, and fiber. They are also packed with vitamins, minerals, and antioxidants. Eating nuts, nut butter, and seeds as part of a balanced diet can help reduce inflammation, lower cholesterol levels, and improve heart health. They are also a great snack option to help satisfy you between meals.
  • Olive Oil: Olive oil is a key component of the Mediterranean diet and is rich in monounsaturated fats and antioxidants. It is known for its numerous health benefits, including promoting heart health, reducing inflammation, and improving cholesterol levels. Extra virgin olive oil is also a versatile ingredient used in cooking, salad dressings, and marinades.
  • Fish and Seafood: Fish like salmon, sardines, and mackerel are high in omega-3 fatty acids, which are beneficial for heart health and brain function. Including fish and seafood in your diet can help reduce the risk of heart disease, stroke, and dementia. Eating fish at least twice a week is recommended as part of a healthy diet.
  • Herbs and Spices: Herbs and spices like garlic, basil, and oregano are used to flavor dishes in the Mediterranean diet. They not only enhance the taste of food but also offer health benefits. Many herbs and spices are rich in antioxidants, which can help reduce inflammation and protect against chronic diseases.
  • Moderate Dairy: Dairy products like Greek yogurt and cheese are consumed in moderation in the Mediterranean diet. They provide calcium and protein, which are important for bone health and muscle function. Choosing low-fat or fat-free dairy products can help limit saturated fat intake and reduce the risk of heart disease.

7-Day Mediterranean Diet Meal Plan

two woman in a kitchen counter looking at a nutrient table

Now that we've explored the essential components of the Mediterranean diet let's put it all together with a practical meal plan. This 7-day guide will provide you with simple and delicious recipes inspired by Mediterranean cuisine, making it easy to incorporate this healthy way of eating into your lifestyle. Each day's plan includes a variety of nutrient-rich foods, ensuring you get a balance of carbohydrates, lean protein, and healthy fats. Whether you're new to the Mediterranean diet or looking for fresh meal ideas, this plan will help you enjoy the benefits of this renowned eating pattern.

1. Day 1

Breakfast: Greek yogurt parfait with honey, mixed berries, and almonds.

Lunch: Whole grain wrap with grilled chicken, hummus, lettuce, tomatoes, and cucumbers.

Dinner: Baked salmon with lemon and dill, quinoa pilaf, and roasted veggies.

Snacks: Apple slices with almond butter.

2. Day 2

Breakfast: Whole grain toast with avocado, cherry tomatoes, and a sprinkle of feta cheese.

Lunch: Mediterranean salad with mixed greens, chickpeas, olives, cucumbers, and a lemon-herb vinaigrette.

Dinner: Whole grain pasta with roasted vegetables and a side of grilled shrimp.

Snacks: Greek yogurt with honey and sliced almonds.

3. Day 3

Breakfast: Omelette with spinach, tomatoes, and feta cheese.

Lunch: Lentil soup with a side of whole grain bread.

Dinner: Grilled chicken kebabs with bell peppers, onions, and a side of couscous.

Snacks: Carrot sticks with hummus.

4. Day 4

Breakfast: Smoothie with spinach, banana, Greek yogurt, and almond butter.

Lunch: Whole grain wrap with falafel, tzatziki sauce, lettuce, and tomatoes.

Dinner: Baked cod with a Mediterranean salsa made from tomatoes, olives, capers, and herbs, served with quinoa and steamed broccoli.

Snacks: Mixed nuts and dried fruit.

5. Day 5

Breakfast: Whole grain pancakes with fresh blueberries or other fresh fruit.

Lunch: Greek salad with romaine lettuce, tomatoes, cucumbers, red onions, feta cheese, and a lemon-olive oil dressing.

Dinner: Eggplant Parmesan served with a side of whole grain pasta and a green salad.

Snacks: Sliced pear with ricotta cheese and a sprinkle of cinnamon.

6. Day 6

Breakfast: Overnight oats with almond milk, chia seeds, and sliced almonds.

Lunch: Quinoa salad with black beans, corn, avocado, tomatoes, and a cilantro-lime dressing.

Dinner: Grilled lamb chops with a mint yogurt sauce, roasted potatoes or sweet potatoes, and grilled asparagus.

Snacks: Whole grain crackers with goat cheese and sliced grapes.

7. Day 7

Breakfast: Whole grain toast with almond butter and banana slices.

Lunch: Mediterranean vegetable and chickpea stew.

Dinner: Whole-grain pizza with tomato sauce, mozzarella cheese, olives, and roasted vegetables.

Snacks: Greek yogurt with granola and honey.

<p class="pro-tip"><strong>Also Read: </strong><a href="mediterranean-diet-for-beginners">Mediterranean Diet Beginners Guide: Benefits, Meal Plan & Tips</a>.</p>

How to Start the Mediterranean Diet: Planning Guide

a cooked red meat and vegetables dish

Planning to eat a Mediterranean diet can be a delicious and healthful journey. This eating plan is about what you eat and how you eat, emphasizing enjoyment and social interaction around meals. Following a Mediterranean diet has been linked to numerous health benefits, including reduced risk of heart disease, cancer, and overall mortality. In this section, we'll explore the principles of the Mediterranean diet, how to plan your meals, and delicious recipes to try.

  • Red Meat: Limit consumption of red meat to no more than a few times per month. Red meat, such as beef, pork, and lamb, is high in saturated fats, which can increase cholesterol levels and contribute to cardiovascular disease (heart disease). Instead, incorporate other protein sources into your diet, such as poultry, fish, legumes, and nuts.
  • Meatless Dinners: Aim for at least two meatless dinners per week. This can help reduce your intake of saturated fats and increase your consumption of plant-based foods rich in fiber, vitamins, and minerals. Meatless meals can include dishes made with legumes, whole grains, vegetables, and plant-based protein sources like tofu or tempeh.
  • Fish/Seafood: Include fish or seafood in your meals at least twice weekly. Choose varieties rich in omega-3 fatty acids, such as salmon, mackerel, sardines, and trout. Omega-3 fatty acids are important for heart health and brain function, and including fish in your diet can help reduce the risk of heart disease and other chronic conditions.
  • Chicken/Lean Meat: Enjoy chicken or other lean meats in moderation, aiming for no more than a few times per week. Lean meats are lower in saturated fats than red meat, making them healthier. Opt for healthy cooking methods like baking, grilling, or sautéing with olive oil instead of frying when preparing chicken or other meats.
  • Leftovers: Embrace leftovers as a convenient way to enjoy Mediterranean-inspired meals throughout the week. This can help reduce food waste and save time in the kitchen. Use leftover vegetables, grains, and proteins to create new dishes, such as salads, soups, stir-fries, or wraps. Adding fresh herbs, spices, and olive oil can enhance the flavor of leftovers and create delicious meals.

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

Choosing the right medication is key to improving health, managing diabetes, and controlling weight. Signos' experts offer personalized advice to ensure effective treatment and monitor progress closely. Their guidance leads to better health outcomes and improved quality of life.

Discover the impact of your diet, exercise routine, sleep quality, and stress levels on your blood sugar with Signos. Cultivate these positive habits daily to experience improvements in your overall health, achieve weight loss, and more. Want more? We offer a variety of nutrition and healthy habits content on our blog.

Determine if Signos is the right match for you by completing a brief quiz. Gain insights into how Signos can cater to your specific needs and contribute to your journey toward improved health and nutrition. Take the quiz now to discover a personalized approach to well-being!

<p class="pro-tip"><strong>Learn More: </strong><a href="how-to-make-a-meal-plan">How to Make a Meal Plan? Meal Planning 101</a>.</p>

Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
  • Item 1
  • Item 2
  • item 3
Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Topics discussed in this article:


About the author

Kristen Carli is the owner of Camelback Nutrition & Wellness. She graduated from University of Arizona with a BA in psychology and then received a BS in dietetics from Arizona State University.

View Author Bio

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Interested in learning more about metabolic health and weight management?

Try Signos.