Meal Plan For Mediterranean Diet

Written byListonic 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

Meats

Chicken

Fish & seafood

Salmon

Tuna

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

Granola

Snacks & sweets

Honey

Hummus

Almonds

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!

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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

Embrace the variety of seafood available, incorporating fish like sardines and mackerel that are rich in omega-3 fatty acids.

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.

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Main benefits

The 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.

Recommended nutrient breakdown

Protein: 21%

Fat: 26%

Carbs: 43%

Fiber: 8%

Other: 2%

How to budget on this meal plan

To budget this Mediterranean diet meal plan, prioritize buying seasonal vegetables like zucchini, eggplant, and bell peppers. Opt for dried beans and grains in bulk, such as brown rice and quinoa. Use eggs and canned tuna as cost-effective protein sources. Limit more expensive items like salmon, shrimp, and cod to special occasions. Incorporate homemade hummus and falafel for affordable, nutritious options.

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Extra tips

Mediterranean diet-friendly snacks that are both healthy and delicious:

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

The Mediterranean diet emphasizes beverages that complement its heart-healthy focus. Water is the mainstay for hydration. Moderate consumption of red wine is characteristic, offering potential heart benefits. Herbal teas, like green tea, are rich in antioxidants. Fresh fruit juices, in moderation, provide vitamins. Coffee is also enjoyed but in moderation.

Revisiting the Mediterranean diet, it’s a great model for eating well and getting a lot of nutrients. This diet includes a variety of fruits, vegetables, whole grains, and legumes that provide essential vitamins, minerals, and fiber. Healthy fats come from olive oil and nuts, while lean sources of protein like fish and poultry keep meals heart-healthy and satisfying. This diet is not only about enjoying delicious foods but also about creating a sustainable, health-promoting lifestyle.

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🔥: 1500
Fat💧: 47g
Carbs🌾: 80g
Protein🥩: 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🔥: 1500
Fat💧: 48g
Carbs🌾: 100g
Protein🥩: 65g

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🔥: 1550
Fat💧: 40g
Carbs🌾: 95g
Protein🥩: 73g

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🔥: 1550
Fat💧: 55g
Carbs🌾: 75g
Protein🥩: 78g

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🔥: 1550
Fat💧: 45g
Carbs🌾: 100g
Protein🥩: 70g

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🔥: 1500
Fat💧: 48g
Carbs🌾: 90g
Protein🥩: 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🔥: 1550
Fat💧: 55g
Carbs🌾: 75g
Protein🥩: 78g

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Want to learn more?

Implementing a Mediterranean-Style Diet Outside the Mediterranean Region

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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