7-day Meal Plan For Mediterranean Diet
Listonic team
Updated on Nov 22, 2024
Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
Meal plan grocery list
Dairy & eggs
Greek Yogurt
Feta Cheese
Eggs
Snacks & sweets
Granola
Hummus
Honey
Olives
Almonds
Meats
Chicken
Tuna
Fish & seafood
Salmon
Shrimp
Cod
Fresh grocery
Mixed Berries
Mixed Greens
Cherry Tomatoes
Cucumber
Zucchini
Eggplant
Bell Peppers
Spinach
Sweet Potatoes
Green Beans
Banana
Asparagus
Carrots
Onions
Avocado
Dry goods
Quinoa
Brown Rice
Whole Grain Toast
Whole Grain Tortilla
Plant based
Falafel
Spices & sauces
Balsamic Vinaigrette
Meal plan overview
The Mediterranean diet emphasizes fruits, vegetables, whole grains, and lean proteins, with a focus on olive oil and seafood. Rich in olive oil and seafood, it's not just good for you, but also a delight for the taste buds.
What's great about this diet is its link to reduced risk of heart disease and other chronic conditions. It's a sustainable way of eating that's as good for the planet as it is for your body. Plus, it's super versatile – perfect for anyone who loves a bit of culinary exploration!
Foods to eat
Vegetables: Tomatoes, cucumbers, kale, spinach, bell peppers, and more.
Fruits: Olives, grapes, figs, dates, and a variety of berries.
Whole Grains: Quinoa, brown rice, barley, whole wheat, and bulgur.
Legumes: Chickpeas, lentils, and various beans.
Fish and Seafood: Salmon, mackerel, sardines, shrimp, and other seafood.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pistachios.
Healthy Fats: Olive oil, avocados, and olives.
Dairy: Greek yogurt and feta cheese in moderation.
Herbs and Spices: Basil, oregano, rosemary, garlic, and cumin.
✅Tip
Foods not to eat
Processed Meats: Sausages, bacon, and other highly processed meats.
Refined Grains: White bread, pasta, and other refined grains.
Sweets and Pastries: Candy, cakes, cookies, and other sugary treats.
Sweetened Beverages: Soda, energy drinks, and sugary fruit juices.
Processed and Fried Foods: Fast food, fried snacks, and processed snacks.
Excessive Red Meat: Limit consumption of red meat and opt for leaner cuts.
Highly Processed Dairy: Sweetened yogurts and heavily processed cheeses.
Trans Fats: Avoid foods containing hydrogenated oils and trans fats.
Excessive Salt: Minimize salt intake by choosing fresh foods over processed options.
Read more about key products
Main benefits
The 7-Day Meal Plan For Mediterranean Diet offers a balanced and heart-healthy approach to nutrition. Rich in fruits, vegetables, whole grains, and lean proteins, this meal plan provides a variety of nutrients essential for overall well-being. The emphasis on olive oil, nuts, and fatty fish supports cardiovascular health, while the abundance of antioxidants from colorful fruits and vegetables combats oxidative stress. With a balanced mix of carbohydrates, proteins, and healthy fats, the Mediterranean Diet supports sustained energy. Additionally, this meal plan encourages a mindful approach to eating, social connections, and regular physical activity, contributing to overall longevity and weight management.
How to budget on this meal plan
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Extra tips
Enjoy these healthy snacks that align perfectly with the Mediterranean Diet:
- Greek yogurt with honey and walnuts
- Sliced apple with almond butter
- Whole grain pita with hummus
- Mixed nuts and dried fruits
- Fresh vegetable sticks with tzatziki
- Olive tapenade on whole grain crackers
- Cucumber slices topped with feta cheese and herbs
In the Mediterranean Diet, ideal beverages include water for staying hydrated, herbal teas rich in antioxidants, and a moderate intake of red wine, known for its heart-healthy benefits. Freshly squeezed fruit juices provide essential vitamins, while moderate coffee consumption offers various health benefits.
Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with honey and mixed berries
- Lunch:Mediterranean salad with mixed greens, cherry tomatoes, cucumber, feta cheese, olives, and grilled chicken
- Dinner:Grilled salmon with roasted vegetables (zucchini, eggplant, bell peppers) and quinoa
- Calories🔥: 1050Fat💧: 47gCarbs🌾: 80gProtein🥩: 78g
Day 2
- Breakfast:Omelette with spinach, feta cheese, and whole grain toast
- Lunch:Hummus and vegetable wrap with whole grain tortilla
- Dinner:Grilled chicken with roasted sweet potatoes and green beans
- Calories🔥: 1100Fat💧: 48gCarbs🌾: 100gProtein🥩: 80g
Day 3
- Breakfast:Greek yogurt with granola and sliced banana
- Lunch:Mediterranean tuna salad with mixed greens, cherry tomatoes, cucumber, olives, and balsamic vinaigrette
- Dinner:Grilled shrimp with roasted asparagus and brown rice
- Calories🔥: 1050Fat💧: 40gCarbs🌾: 95gProtein🥩: 80g
Day 4
- Breakfast:Whole grain toast with avocado and scrambled eggs
- Lunch:Greek salad with mixed greens, cherry tomatoes, cucumber, feta cheese, olives, and grilled chicken
- Dinner:Baked cod with roasted vegetables (carrots, onions, bell peppers) and quinoa
- Calories🔥: 1200Fat💧: 65gCarbs🌾: 75gProtein🥩: 75g
Day 5
- Breakfast:Greek yogurt with honey and sliced almonds
- Lunch:Falafel wrap with hummus, mixed greens, and whole grain tortilla
- Dinner:Grilled chicken with roasted sweet potatoes and green beans
- Calories🔥: 1050Fat💧: 45gCarbs🌾: 95gProtein🥩: 63g
Day 6
- Breakfast:Omelette with spinach, feta cheese, and whole grain toast
- Lunch:Mediterranean tuna salad with mixed greens, cherry tomatoes, cucumber, olives, and balsamic vinaigrette
- Dinner:Grilled shrimp with roasted asparagus and brown rice
- Calories🔥: 1100Fat💧: 53gCarbs🌾: 75gProtein🥩: 70g
Day 7
- Breakfast:Whole grain toast with avocado and scrambled eggs
- Lunch:Greek salad with mixed greens, cherry tomatoes, cucumber, feta cheese, olives, and grilled chicken
- Dinner:Baked cod with roasted vegetables (carrots, onions, bell peppers) and quinoa
- Calories🔥: 1200Fat💧: 65gCarbs🌾: 75gProtein🥩: 75g
Want to learn more?
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