Mediterranean diet plan for one person
Diet plan grocery list
Olive oil
Whole grain bread
Quinoa
Brown rice
Oats
Lentils
Chickpeas
Almonds
Walnuts
Greek yogurt
Feta cheese
Eggs
Salmon
Tuna
Chicken breast
Spinach
Kale
Tomatoes
Cucumbers
Bell peppers
Onions
Garlic
Carrots
Eggplant
Zucchini
Apples
Oranges
Grapes
Berries
Figs
Dates
Red wine
Herbal teas
Diet plan overview
Tailoring the Mediterranean diet plan for one person means focusing on fresh vegetables, fruits, whole grains, and healthy fats like olive oil. It’s perfect for anyone looking to enjoy a variety of foods that are both heart-healthy and delicious. Single-serve recipes ensure that you can prepare quick and easy meals without worrying about leftovers.
This diet is ideal for maintaining portion control while enjoying the diverse flavors of Mediterranean cuisine. Whether you’re a fan of seafood or prefer vegetarian options, there's plenty to choose from that suits a solo diner.
Foods to eat
- Whole Grains: Brown rice, whole wheat bread, and quinoa.
- Vegetables: A variety of fresh, seasonal vegetables such as tomatoes, bell peppers, and leafy greens.
- Fruits: Fresh fruits like apples, oranges, and berries for snacks and desserts.
- Proteins: Fish, poultry, and legumes like beans and lentils.
- Healthy Fats: Olive oil as the main cooking fat; avocados and nuts for additional fat sources.
✅ Tip
Foods not to eat
- Red Meat: Limit red meat intake to a few times a month.
- Refined Grains: White bread, pasta made from refined flour, and other heavily processed grains.
- Sugar-Sweetened Beverages: Sodas and other drinks high in sugars.
- Highly Processed Foods: Fast food and processed snacks that are high in additives.
- Industrial Oils: Avoid cooking with oils that are heavily processed such as canola or soybean oil.
Main benefits
The Mediterranean diet plan for one person is flexible and easy to adapt, focusing on fresh vegetables, fruits, and seafood, which are perfect for single-portion meals. It encourages the use of olive oil and nuts, providing heart-healthy fats. This diet also promotes longevity and has been linked to reduced risks of heart disease and cancer.
📊 Recommended food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Meal Plan for Mediterranean Diet
Day 1
- Breakfast: Greek yogurt topped with mixed berries and almonds
- Lunch: Quinoa salad with spinach, cherry tomatoes, cucumbers, feta cheese, and a drizzle of olive oil
- Dinner: Baked salmon with roasted vegetables (bell peppers, onions, zucchini, and eggplant) seasoned with garlic and herbs
- Snack: Sliced apples with a handful of walnuts
Day 2
- Breakfast: Oatmeal topped with sliced figs and a sprinkle of cinnamon
- Lunch: Chickpea salad with kale, carrots, bell peppers, and a lemon-tahini dressing
- Dinner: Lentil soup with whole grain bread on the side
- Snack: Greek yogurt with honey and chopped walnuts
Day 3
- Breakfast: Scrambled eggs with sautéed spinach, onions, and garlic, served with whole grain toast
- Lunch: Mediterranean tuna salad stuffed in half a bell pepper, served with cucumber slices
- Dinner: Grilled chicken breast with quinoa pilaf and steamed broccoli
- Snack: Orange slices with a handful of almonds
Day 4
- Breakfast: Whole grain toast topped with mashed avocado and sliced tomatoes, drizzled with olive oil
- Lunch: Greek salad with lettuce, cucumbers, cherry tomatoes, red onions, feta cheese, and olives, dressed with olive oil and red wine vinegar
- Dinner: Zucchini noodles with marinara sauce and grilled salmon
- Snack: Feta cheese with sliced dates
Day 5
- Breakfast: Yogurt parfait with Greek yogurt, granola, and mixed berries
- Lunch: Stuffed bell peppers with brown rice, black beans, corn, and salsa
- Dinner: Baked chicken breast with roasted carrots and quinoa
- Snack: Carrot sticks with hummus
Day 6
- Breakfast: Omelette with spinach, onions, and feta cheese, served with whole grain toast
- Lunch: Mediterranean lentil salad with kale, cucumbers, bell peppers, and a lemon-tahini dressing
- Dinner: Grilled tuna steak with sautéed kale and quinoa pilaf
- Snack: Sliced cucumber with Greek yogurt dip
Day 7
- Breakfast: Overnight oats with almond milk, chopped walnuts, and diced apples
- Lunch: Quinoa and kale salad with roasted chickpeas, cherry tomatoes, and feta cheese, dressed with olive oil and lemon juice
- Dinner: Baked eggplant stuffed with lentils, tomatoes, onions, and garlic, topped with crumbled feta cheese
- Snack: Mixed grapes with a handful of almonds
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by Zuzanna Kędziora
- Published on Apr 29, 2024
- Updated on Nov 1, 2024