Living the Mediterranean way isn’t about rigid restrictions — it’s about celebrating whole foods, flavor, and balance. This 7-day Mediterranean diet meal plan gives you a simple, satisfying framework built around vegetables, whole grains, legumes, olive oil, and lean proteins. Use it as a springboard: swap meals, adjust portions, and make it your own.
More on the Mediterranean Diet Here…
Core Principles
- Make half your plate vegetables and fruits.
- Choose whole grains over refined.
- Include legumes and nuts regularly.
- Use extra-virgin olive oil as the main fat.
- Prioritize fish and seafood, moderate poultry/dairy, limit red/processed meat
- Enjoy meals with others, savour your food, and stay active.
Day 1
Breakfast: Vegetable & egg frittata with sliced avocado on whole-grain toast.
Lunch: Large green salad with baked salmon fillet, red onion, feta, quinoa, fresh tomatoes, and a whole-grain pita with hummus.
Dinner: Spicy lentil soup with spinach and a drizzle of olive oil.
Tip: Use leftover quinoa as a grain side for lunch the next day.
Day 2
Breakfast: Greek yogurt parfait topped with walnuts, fresh berries, and a sprinkle of chia seeds.
Lunch: Greek chicken grain bowl with olives, cucumbers, red onions, lemon-olive oil dressing.
Dinner: Baked cod with garlic roasted potatoes and asparagus.
Tip: Cook extra chicken for a salad tomorrow.
Day 3
Breakfast: Steel-cut oats with fresh fruit, almond butter, and a drizzle of honey.
Lunch: Chickpea & farro salad with roasted vegetables and herbs.
Dinner: Mediterranean shrimp served over whole-wheat pasta with green beans.
Tip: Use frozen shrimp to cut down prep time.
Day 4
Breakfast: Shakshuka (eggs poached in tomato-pepper garlic sauce) served with whole-grain toast.
Lunch: Green salad with lentils, grilled shrimp, sunflower seeds, and fresh herbs.
Dinner: Roasted chicken with root vegetables and Brussels sprouts.
Tip: Make the roasted chicken extra large — leftovers make a great lunch.
Day 5
Breakfast: Sweet potato hash topped with a poached egg and spinach.
Lunch: Lentil & tuna salad with cherry tomatoes, cucumber, and parsley.
Dinner: Whole-wheat pasta primavera with broccoli, zucchini ribbons, cherry tomatoes, fresh basil, and Parmesan.
Tip: Use seasonal vegetables to keep them fresh and affordable.
Day 6
Breakfast: Chia pudding topped with fresh berries, almond butter, and a splash of olive oil.
Lunch: White bean soup with kale, side Greek salad with olive oil and red wine vinegar.
Dinner: Baked fish with garlic-basil crust served with a caprese-quinoa salad.
Tip: Double the soup batch for tomorrow’s lunch.
Day 7
Breakfast: Overnight oats with nut butter and berries — ready to go.
Lunch: Mediterranean “Buddha bowl” with mixed greens, roasted veggies, chickpeas, avocado, and tahini-lemon dressing.
Dinner: Balsamic-roasted chicken and seasonal vegetables with whole-grain couscous.
Tip: Finish the week strong — enjoy dinner with friends or family for the full Mediterranean vibe.
Swap & Flex Tips
- Not into fish? Swap for beans or poultry.
- Prefer vegetarian? Use tofu, legumes, or eggs instead of meat.
- Short on time? Turn dinners into sheet-pan or slow-cooker meals.
- Want more calories? Increase grain portions, add nuts or olive oil drizzles.
- Want fewer calories? Slightly reduce grains, skip dessert, and increase veggies.
Pantry & Prep Essentials
Stock your kitchen with:
- Extra-virgin olive oil, olives, nuts & seeds
- Whole grains: quinoa, farro, brown rice, whole-wheat pasta
- Legumes: chickpeas, lentils, white beans
- Fish/seafood (frozen or fresh), lean poultry
- Plenty of colorful veggies, fruits, herbs & spices
- Greek yogurt, eggs, minimal processed foods
Prep in advance where possible: cook grains, wash/chop veggies, roast a batch for lunches. Having components ready reduces the “time barrier” and keeps the week smooth.
Why This Works
Following the Mediterranean diet style has been linked with better heart health, lower inflammation, and improved longevity. By focusing on whole foods and a flexible structure rather than strict rules, this meal plan is accessible, enjoyable, and sustainable.
Final Thoughts
Enjoying a full week of Mediterranean-style meals helps you build habits that feel good — because they taste great, are simple to make, and nourish your body. Use this plan as a launchpad, tweak it for your preferences, and let it become your personalized eating pattern. Here’s to vibrant meals, relaxed dinners, and the joyful rhythm of eating well.
