Mediterranean meal plan for mediterranean diet

The Mediterranean meal plan is inspired by the dietary patterns of countries bordering the Mediterranean Sea. It emphasizes heart-healthy foods like fruits, vegetables, whole grains, fish, and olive oil.

This diet is known for being rich in monounsaturated fats and high in fiber, offering benefits like improved heart health and a lower risk of certain chronic diseases.

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Meal plan grocery list

Greek yogurt
Honey
Strawberries
Blueberries
Raspberries
Lentils

Cucumbers
Tomatoes
Lemons
Olive oil
Hummus
Carrots

Chicken
Lettuce
Spinach
Arugula
Quinoa
Sliced almonds

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Article reviewed

Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Nov 22, 2024.

Meal plan overview

This diet is known for being rich in monounsaturated fats and high in fiber, offering benefits like improved heart health and a lower risk of certain chronic diseases.

Mediterranean meal plan for mediterranean diet exemplary product

Foods to eat

Whole Grains: Quinoa, brown rice, and whole grain pasta for complex carbohydrates.
Healthy Fats: Olive oil, avocados, and nuts like almonds and walnuts.
Fruits and Vegetables: A wide variety, especially leafy greens, tomatoes, and citrus fruits.
Legumes: Lentils, chickpeas, and beans for plant-based protein and fiber.
Fish and Seafood: Salmon, mackerel, and sardines for omega-3 fatty acids.
Lean Meats: Chicken and turkey in moderation.
Dairy: Greek yogurt, feta, and other cheeses in moderation for calcium and protein.
Herbs and Spices: Garlic, oregano, and basil for flavoring dishes naturally.

✅ Tip

Add a drizzle of extra virgin olive oil to salads and cooked vegetables to increase the intake of heart-healthy monounsaturated fats.

Foods not to eat

Processed Meats: Such as sausages and deli meats high in preservatives.
Refined Grains: White bread, pasta, and pastries.
High-Sugar Foods: Sweets, candies, and sugary beverages.
Trans Fats: Found in margarine and some processed snacks.
High-Fat Dairy: Cream and butter in excess.
Processed Snacks: Chips, cookies, and pre-packaged foods.
Excess Alcohol: Especially sweet or creamy liquors.
Artificial Additives: Food colorings, preservatives, and sweeteners.

Main benefits

The Mediterranean meal plan for the Mediterranean diet embodies the quintessence of Mediterranean cuisine, focusing on a rich diversity of foods that are both delicious and heart-healthy. This plan emphasizes the consumption of fresh fruits and vegetables, whole grains, legumes, nuts, and seeds, along with healthy fats primarily from olive oil. It includes moderate amounts of fish and poultry, and occasional red meat and dairy products. Rich in fiber, antioxidants, and omega-3 fatty acids, this diet is not only beneficial for cardiovascular health but also for overall well-being, offering a balanced approach to eating that is sustainable and enjoyable.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A Mediterranean meal plan can be enhanced with these flavorful alternatives:

For a creamy texture, consider ricotta cheese instead of feta cheese in your salads.
Adding artichoke hearts can provide a unique taste compared to olives in your dishes.
For a different grain option, use farro instead of quinoa in your meals.
Enhance your salads with radicchio instead of mixed greens for a bitter twist.
Pine nuts can be a crunchy alternative to walnuts in your snacks.

How to budget on this meal plan

Greek yogurt, honey, and walnuts are staples that can be more affordable when bought in larger sizes. Fresh berries, quinoa, and cherry tomatoes are essential and can be more economical when purchased in season. Making your own hummus and using olive oil sparingly can help in managing the budget. Whole grain bread and lentils are also cost-effective when bought in bulk.

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Extra tips

Any healthy snack ideas?

Enjoy these wholesome snacks suitable for a traditional 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

What should I drink on this meal plan?

For the Mediterranean diet, optimal beverage choices include water for daily hydration, herbal teas like chamomile or mint for their soothing properties, a glass of red wine in moderation for heart health, freshly squeezed fruit juices for a vitamin boost, and coffee, enjoyed moderately, for its antioxidants.

How to get even more nutrients?

The Mediterranean diet is celebrated for its rich variety of fresh, whole foods. It emphasizes fruits, vegetables, whole grains, and healthy fats from sources like olive oil and nuts. For protein, seafood and legumes are staples, providing both nutrition and flavor. This diet naturally includes a balance of essential nutrients, ensuring a broad intake of fiber, proteins, and healthy fats.

Meal plan suggestions

Mediterranean Meal Plan for Mediterranean Diet

Day 1

Breakfast: Greek yogurt with honey, walnuts, and fresh berries (calories: 300, protein: 15g, carbs: 30g, fat: 10g)
Lunch: Quinoa salad with cherry tomatoes, cucumber, feta cheese, and olives, dressed with olive oil and lemon juice (calories: 400, protein: 10g, carbs: 50g, fat: 20g)
Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 6g, carbs: 18g, fat: 6g)
Dinner: Grilled salmon with a side of roasted vegetables and a small portion of brown rice (calories: 500, protein: 30g, carbs: 40g, fat: 22g)

Day 2

Breakfast: Whole grain toast with avocado and poached eggs (calories: 350, protein: 20g, carbs: 30g, fat: 18g)
Lunch: Lentil soup with a side of whole-grain pita bread (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Baked chicken with a side of quinoa and mixed greens salad (calories: 450, protein: 35g, carbs: 35g, fat: 15g)

Day 3

Breakfast: Oatmeal with sliced banana and a sprinkle of cinnamon (calories: 300, protein: 8g, carbs: 55g, fat: 5g)
Lunch: Chickpea and vegetable stew (calories: 350, protein: 12g, carbs: 50g, fat: 10g)
Snack: Fresh fruit salad (calories: 120, protein: 2g, carbs: 30g, fat: 1g)
Dinner: Grilled shrimp with a side of couscous and steamed broccoli (calories: 400, protein: 30g, carbs: 40g, fat: 12g)

Day 4

Breakfast: Smoothie with spinach, Greek yogurt, banana, and a spoonful of almond butter (calories: 350, protein: 15g, carbs: 40g, fat: 15g)
Lunch: Mediterranean tuna salad with mixed greens, tomatoes, cucumber, and olives (calories: 400, protein: 25g, carbs: 20g, fat: 25g)
Snack: Whole grain pita chips with tzatziki sauce (calories: 180, protein: 6g, carbs: 25g, fat: 8g)
Dinner: Eggplant parmigiana with a side of mixed greens (calories: 450, protein: 18g, carbs: 35g, fat: 25g)

Day 5

Breakfast: Greek yogurt parfait with granola and fresh fruit (calories: 300, protein: 10g, carbs: 45g, fat: 10g)
Lunch: Vegetable and feta omelette with a side of whole grain bread (calories: 400, protein: 20g, carbs: 35g, fat: 20g)
Snack: Sliced apple with a handful of walnuts (calories: 200, protein: 4g, carbs: 20g, fat: 12g)
Dinner: Baked cod with tomato and olive tapenade, served with a side of asparagus (calories: 400, protein: 35g, carbs: 20g, fat: 18g)

Day 6

Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese (calories: 350, protein: 20g, carbs: 10g, fat: 22g)
Lunch: Quinoa tabbouleh with hummus and whole grain pita bread (calories: 450, protein: 12g, carbs: 60g, fat: 18g)
Snack: Greek yogurt with honey and a sprinkle of chia seeds (calories: 180, protein: 10g, carbs: 25g, fat: 5g)
Dinner: Vegetable paella with a variety of seasonal vegetables (calories: 400, protein: 10g, carbs: 70g, fat: 10g)

Day 7

Breakfast: Whole grain toast with avocado and sunflower seeds (calories: 300, protein: 10g, carbs: 30g, fat: 15g)
Lunch: Roasted vegetable and goat cheese salad (calories: 350, protein: 15g, carbs: 25g, fat: 20g)
Snack: A handful of mixed dried fruits and nuts (calories: 200, protein: 5g, carbs: 30g, fat: 10g)
Dinner: Grilled sea bass with a side of roasted Mediterranean vegetables (calories: 450, protein: 30g, carbs: 25g, fat: 25g)

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