Mediterranean diet plan for one person

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