7-Day Mediterranean Diet Meal Plan

On a list of popular diets, the Mediterranean diet has long been recognized as #1. It’s not even really considered a “diet” – but more of a lifestyle with no strict rules. This is my ultimate guide to the Mediterranean diet with a 7-day Mediterranean diet meal plan.

A bowl of olive oil, beans, seeds, and avocados on a counter.

There is a vast amount of research that has found the Mediterranean diet can increase longevity, reduce mortality, help with weight management, reduce the risk of cognitive decline and chronic diseases.

Not sold yet? There is even potential to reduce inflammation and improve the balance of good bacteria in your gut microbiome. Let’s go over some of the benefits along with easy recipe ideas.

Why Is the Mediterranean Diet the “Gold Standard”?

The Mediterranean diet has received a lot of attention – and for good reason. There are actually numerous studies backing up the potential health benefits.

Some of the health benefits include:

— Decreased risk of cardiovascular disease and stroke. 
— Lower risk of obesity, metabolic syndrome, hypertension and dyslipidemia.
Improved glycemic control and lower risk of Type II diabetes.
— Less age-related cognitive dysfunction, particularly Alzheimer’s disease
— The potential to reduce inflammation, as it contains numerous foods that are considered anti-inflammatory.
— May decrease risk of cancer, specifically breast cancer.

Use the following principles to customize and build your own version of a Mediterranean diet – and reap all the benefits.

Promotes Healthy Fats

The Mediterranean diet is all about healthy fats from nuts, seeds, olive oil, and avocados. It prioritizes oily fish twice weekly for the omega-3 fatty acids DHA and EPA. These is strong evidence that DHA and EPA can reduce inflammation, increase your HDL cholesterol, and lower symptoms of depression and anxiety.

Reduced Saturated and Trans Fat

The Mediterranean diet focuses on limiting processed foods and red meat, which reduces saturated and trans fat consumption.

More Focus on Plant-Based Protein and Lean Meat

Consuming a more plant-based diet is associated with a lower risk of heart disease, high blood pressure, type 2 diabetes, certain cancers and even obesity.

Even further, plant-based meals are typically higher in fiber, vitamins, minerals and antioxidants while being lower in saturated fats and cholesterol. Plant-based meals even improve the composition of our gut microbiome (AKA gut health).

Anti-Inflammatory Foods

The Mediterranean diet is sometimes referred to as an “anti-inflammatory” diet because many of the recommended foods have the potential to fight inflammation. Incorporating a variety of different foods with anti-inflammatory properties can help reduce or prevent overall inflammation. For more meal inspiration, check out my post on Anti-Inflammatory Meal Prep.

Less Refined Carbohydrates

Carbohydrate quality matters! Try to select grains which are high in fiber, and consume less refined carbohydrates.

It can be as simple as swapping rice for quinoa or farro, or selecting whole wheat pasta. Check the fiber content on food labels and look for ingredients like “100% whole wheat”.

An infographic listing the principles of a Mediterranean diet.

7-day mediterranean Diet Meal Plan

I’ve broken this meal plan down into categories: breakfast, lunch, dinner and snack options. A common misconception of the Mediterranean diet is that it is a certain style of food, like Middle Eastern.

A recipe doesn’t have to say “Mediterranean” to be considered a part of the Mediterranean diet. It doesn’t even have to have Mediterranean flavors. Essentially, it’s just the combination of the principles above: fresh fruits and vegetables, healthy fats, whole grains, lean protein, beans, legumes, nuts and seeds.

An infographic displaying Mediterranean diet grocery list essentials, like oily fish, beans and legumes, lean protein.

Breakfast Ideas

Apple Cinnamon Quinoa Bowl

A chia quinoa breakfast bowl with apple slices and topped with Greek yogurt, maple syrup and sliced almonds on a wooden platter.

Quinoa is a great alternative if you’re sick of oatmeal as it is considered a whole grain and a complete protein. This bowl is packed with fiber from the apples, quinoa and chia seeds. It is then topped with a Greek yogurt and maple syrup combo for some protein and calcium. Not to mention live, active cultures to increase the good bacteria in our gut.

Chia Breakfast Bowl

A high protein and fiber chia breakfast bowl topped with fruit, chopped pecans and honey on a wooden cutting board.

Using similar principles as the apple cinnamon quinoa bowl, this chia breakfast bowl utilizes Greek yogurt and chia seeds as well as fresh fruit. It’s high in fiber and antioxidants.

Mediterranean Diet Oatmeal (Kiran Campbell Nutrition)

A bowl of oatmeal topped with a variety of fresh fruit, nuts and seeds on a counter.

To make oatmeal Mediterranean-friendly, it’s quite simple. Just think of adding fresh fruit and healthy fats like chopped nuts and seeds. This recipe is packed with nutritious ingredients like chopped walnuts, almonds, flaxseed, almond milk, and fresh fruit.

High Protein Breakfast Burrito

A high protein breakfast burrito topped with Greek yogurt, sliced jalapenos, olives, and avocado on a white plate.

A breakfast burrito that’s packed with eggs and black beans, then topped with fresh tomatoes and avocado. Select a 100% whole wheat or high fiber tortilla for a nutritious and filling meal- high in both protein and fiber.

Summer Bean Breakfast Salad with Soft-Boiled Eggs and Green Goddess Dressing (The Kitchn)

A bright and colorful breakfast salad – packed with veggies with a soft boiled egg on top. The homemade green goddess dressing adds some freshness and brings it all together.

Peach Cobbler Overnight Oats

Two small glasses full of overnight oats with kefir, topped with diced peaches, chopped pecans and Greek yogurt.

It’s easy to customize overnight oats – just be sure to include fresh fruit, nuts and/or seeds, and low-fat dairy for a healthy, easy breakfast option. Check out this list of over 20 overnight oats recipes for endless variations.

Savory Quinoa Breakfast Bake

A close-up of a quinoa breakfast bake on a cutting board main header image.

You might start seeing a trend here, as this recipe incorporates eggs, black beans, fresh vegetables and quinoa. Each serving contains over 25 grams of protein and 6 grams of fiber, so it’s very filling.

Lunch Ideas

Mediterranean Chicken, Cucumber and Tomato Salad

A birds-eye view of a chicken, cucumber and tomato salad on a counter next to a half of an avocado and dressing.

This salad has all the essentials of the Mediterranean diet: lots of fresh vegetables, garbanzo beans, chopped nuts, lean protein (chicken), and an olive-oil based dressing. It’s super quick and easy to throw together if you have some leftover chicken breast!

Dense Bean Salads

An Italian dense bean salad in a large white bowl next to an Asian-inspired dense bean salad in an oval white bowl on a counter.

The dense bean salad trend is a delicious meal prep strategy for a healthy lunch! They are nutrient-dense due to the variety of fresh vegetables and packed with fiber from the beans. Essentially, it’s a lot of beans, a lean protein source, and fresh vegetables with a light vinaigrette. This post has 3 different recipes: an Asian version, Italian and Mexican dense bean salad.

Superfood Salmon Salad (Eating Bird Food)

This light and refreshing superfood salmon salad has all the greens and is tossed in a lemon vinaigrette. I am going to say it again: salmon (or tuna, sardines, and mackerel) should be prioritized twice weekly because of the essential omega-3 fatty acids DHA and EPA.

Salmon is also one of the BEST (and only) food sources of vitamin D – which can help prevent depression, anxiety, osteoporosis, cancer and other chronic diseases.

Veggie Wrap with Hummus (Simple Green Smoothies)

A light and refreshing wrap packed with veggies and hummus. Easy to meal prep, as they can be stored in the fridge for 4-5 days!

Grilled Summer Veggie Pesto Pasta Salad (Get Inspired Everyday)

A pasta salad with cherry tomatoes and zucchini in a bowl on a counter next to fresh tomatoes.

A quick and easy pasta salad with a variety of vegetables for a light and refreshing summer meal. It’s vegan and can be easily customized! Add beans to increase the protein and fiber content.

The Ultimate Mediterranean Chopped Salad (Craving Something Healthy)

A large bowl of a Mediterranean chopped salad featuring roasted red peppers, chickpeas, and tuna with a balsamic dressing on a counter.

A salad jam-packed with nutrient-dense ingredients like roasted red peppers, chickpeas, and tuna. It’s topped with a homemade balsamic dressing, feta cheese, and fresh herbs.

Do It Yourself Adult Lunchable

If you’re feeling lazy, use these principles to create your own adult lunchable featuring fresh fruits and veggies, a bean salad, and whole grain crackers. You could make a quick chickpea, feta and cucumber salad. Add in some quinoa and a couple of hard-boiled eggs. Get creative, the sky is the limit here!

Dinner Ideas

Mediterranean Diet Pizza

A close-up of Mediterranean Diet Pizza topped with arugula and olives on a parchment paper lined cutting board.

Yes, pizza can be customized to fit a Mediterranean diet! This recipe features a whole wheat crust with just a simple garlic and oil sauce. It is then topped with vegetables, olives, mozzarella cheese and even a light oil-dressed salad on top. Serve with a side of salmon or chicken breast for a delicious, nutritious meal!

Mediterranean Salmon (Haute and Healthy Living)

Mediterranean salmon filets on a baking sheet, topped with olives and fresh vegetables.

Prioritizing salmon twice weekly while following the Mediterranean diet can help support brain health and potentially lower inflammation. This is a simple yet flavorful recipe topped with fresh tomatoes and olives.

For more salmon recipes, try one of these 30+ Mediterranean Diet Salmon Recipes.

Lentil Pasta

A close-up of the side of a large pot of high protein feta tomato lentil pasta on a counter.

A plant-based meal featuring lentils as the star of the dish. Serve with a side of fresh fruit for a fiber-packed Mediterranean dinner. This creamy tomato, feta, and lentil pasta is a vegetarian take on the viral TikTok pasta! It’s one of my favorite recipes because it feels indulgent yet it’s packed with protein, fiber, potassium, and iron.

Tofu and Edamame Power Bowl

A high protein tofu and edamame bowl on a counter.

A healthy, well-balanced crispy baked tofu and edamame quinoa power bowl that’s high in protein and vegan. The tofu is baked until crispy and brown so if you’re not a tofu fan – this is a great recipe to dip your toes in more plant-based eating.

Chopped Mexican Salad (Living Chirpy)

Two chopped Mexican salads with black beans in bowls on a counter next to avocados.

This salad is a great base for a Mediterranean diet dinner. Featuring corn, black beans, lettuce, and tomatoes, you could add some lean protein like chicken or 90/10 ground beef to make it feel more substantial.

Butternut Squash Turkey Chili (Fannetastic Food)

A butternut squash and ground turkey chili topped with avocado and yogurt in a bowl on a table.

A comforting chili with lean protein and, of course, lots of vegetables and beans. Sliced avocado and a dollop of Greek yogurt rounds this recipe out and provides all those nutrients the Mediterranean diet is famous for without too much meat.

Italian Chicken, Farro and Vegetable Skillet (Sweet Savory and Steph)

A one-pan meal featuring farro, a nutrient-dense whole grain, with zucchini, bell peppers, ground chicken, and fresh herbs. If you want to follow a more plant-based diet but also prioritize protein, try one of these high protein plant-based recipes.

Mediterranean Diet Approved Snack Ideas

  • Apples and peanut butter.
  • Mixed nuts and fresh fruit.
  • Cucumber, bean and feta salad tossed with olive oil and vinegar.
  • Avocado toast.
  • Greek yogurt and fresh fruit parfait.
  • Strawberry Fruit Bark with Dark Chocolate Date Sauce.
  • Fresh veggies dipped in avocado hummus.
  • Tuna salad and whole wheat crackers.
  • Roasted chickpeas.

This Post Was Meant to Inspire

Feel free to follow this meal plan any way you want to, or use these recipes as inspiration to incorporate these principles into your lifestyle.

I’m very passionate about the Mediterranean diet because, for once, there is so much research to back up all these benefits!

Remember: no foods are off limits. It’s more important to find a healthy balance and add more of these principles into your everyday life.

For more ideas on how to live a longer, healthier life – check out these posts:
Foods to Prioritize on Your Grocery List for a Longer, Healthier Life
Increasing Vitamin D Intake Through Foods
The Best Anti-Inflammatory Foods (with Grocery List)

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