7-Day Mediterranean Diet Meal Plan Ideas: Recipes & Prep

The Mediterranean diet is a popular eating plan that may reduce the risk of heart disease. It incorporates a wide variety of nutritious foods, including vegetables, fruit, whole grains, legumes, nuts, fish, poultry, dairy, and olive oil.

Choosing recipes and making a shopping list with ingredients that are part of the Mediterranean diet can help you plan healthy meals and snacks. Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including making a shopping list, shopping strategically, and preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money. 

Why Nutrition Is Important for the Mediterranean Diet

The Mediterranean diet is a well-studied dietary pattern that includes a variety of nutritious whole foods such as vegetables, fruit, fish, and nuts. The Mediterranean dietary pattern includes:

• Foods to enjoy daily, such as vegetables, fruits, whole grains, legumes, beans, herbs, spices, nuts, and olive oil.
• Foods to enjoy a few times a week, such as fish and seafood.
• Foods to have in moderate portions (not defined), including dairy, eggs, and poultry.
• Foods to have infrequently, such as red meats and sweets.

In addition to helping ward off heart disease, studies also show that the Mediterranean diet can help reduce the risk of stroke, certain cancers, type 2 diabetes, and Alzheimer's disease.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks. The diet is mostly plant-based because the foods to choose most often on the Mediterranean diet are vegetables, fruit, grains, beans, and nuts. There are some animal-based meals and snacks, which include ingredients such as eggs, dairy, and poultry. Red meat is not included in the meal plan, since it's meant to be eaten only occasionally.

It’s ok to swap out similar menu items, such as choosing a different vegetable or switching pasta for rice. For consistency, try to keep the same cooking methods in mind.

Download the 7-Day Mediterranean Diet Meal Plan

Download the Meal Plan

Day 1

Breakfast

Breakfast Smoothie:

• One banana
• 1/2 cup skim/nonfat milk
• 1/2 cup plain low-fat Greek yogurt
• 1 tablespoon natural peanut butter

Micronutrients: 310 calories, 20 grams protein, 40 grams carbohydrates, and 9 grams fat

Snack

• 2 tablespoons almonds
• 2 tablespoons walnuts
• 2 tablespoons raisins

Micronutrients: 215 calories, 5 grams protein, 21 grams carbohydrates, and 15 grams fat

Lunch

• 1 cup pasta mixed with 1/2 cup tomato sauce
• 3/4 cup cooked brown lentils
• 1 cup broccoli
• 1 tablespoon Parmesan cheese

Macronutrients: approximately 509 calories, 29 grams protein, 91 grams carbohydrates, and 6 grams fat

Snack

• 2 tablespoons sunflower seeds
• 1 cup strawberries

Micronutrients: 152 calories, 4 grams protein, 16 grams carbohydrates, and 9 grams fat

Dinner

• 4 ounces grilled trout (or any fish) topped with 2 tablespoons guacamole
• 1 cup green beans
• 1 cup cooked brown rice
• One small mixed green salad with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar

Macronutrients: 649 calories, 39 grams protein, 60 grams carbohydrates, 29 grams fat

Snack

• 1/4 cup roasted chickpeas
• 2 tablespoons raisins

Macronutrients: approximately 189 calories, 5 grams protein, 32 grams carbohydrates, and 6 grams fat

Daily Totals: 2,024 calories, 102 grams protein, 260 grams carbohydrates, and 74 grams fat

Day 2

Breakfast

• 3/4 cup plan nonfat Greek yogurt
• 1/4 cup granola
• 1 cup strawberries

Macronutrients: 298 calories, 21 grams protein, 31 grams carbohydrates, and 8 grams fat

Snack

• Six whole grain crackers
• 2 tablespoons hummus
• 1 cup broccoli florets
  
  

Micronutrients: 201 calories, 8 grams protein, 29 grams carbohydrates, and 8 grams fat

Lunch

• 2 cups spinach salad and 1 cup sliced green beans with 1 tablespoon olive oil and 1 1/2 teaspoons balsamic vinegar
• 3 ounces canned tuna in water
• One small whole grain roll
• One banana

Micronutrients: 460 calories, 31 grams protein, 54 grams carbohydrates, and 16 grams fat

Snack

• 1 medium apple
• 1 1/2 ounce cheddar cheese

Micronutrients: 227 calories, 13 grams protein, 26 grams carbohydrates, and 10 grams fat

Dinner

• Two eggs, scrambled in 2 teaspoons butter
• Two slices 100% whole wheat bread
• Topped with: two tablespoons guacamole and 1 medium-sized roma tomato, sliced
• 1 cup green peas

Micronutrients: 586 calories, 31 grams protein, 65 grams carbohydrates, and 26 grams fat

Snack

• One orange
• 2 tablespoons mixed unsalted nuts

Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat

Daily Totals: 1,945 calories, 111 grams protein, 234 grams carbohydrates, and 82 grams fat

Day 3

Breakfast

Overnight Oats

• 1/2 cup whole rolled oats
• 1 tablespoon chia seeds
• 1 teaspoon maple syrup
• 1/2 cup unsweetened soy beverage (or more to moisten)
• 1/2 cup diced mango

Micronutrients: 323 calories, 15 grams protein, 46 grams carbohydrates, and 10 grams fat

Snack

• 2 tablespoon sunflower seeds
• 1 tablespoon walnuts
• 1 cup strawberries

Micronutrients: 191 calories, 5 grams protein, 17 grams carbohydrates, and 13 grams fat

Lunch

• 1 cup vegetarian bean chili
• 2 cups kale and 1 medium diced tomato salad with 1 tablespoon hemp seeds, 2 teaspoons olive oil, and 1 teaspoon balsamic vinegar

Macronutrients: 488 calories, 22 grams protein, 68 grams carbohydrates, 15 grams fat

Snack

• 1 cup plain, low-fat cottage cheese
• 1 cup blueberries

Micronutrients: 188 calories, 16 grams protein, 31 grams carbohydrates, and 1 gram fat

Dinner

• 1 cup brown rice
• One sunny-side up egg prepared with 1 teaspoon olive oil
• 1/2 cup kidney beans
• 1/2 cup shredded carrot
• 1 cup broccoli

Micronutrients: 564 calories, 28 grams protein, 79 grams carbohydrates, and 16 gram fat

Snack

• 2 tablespoons hummus
• 1 cup carrot sticks
• Six whole grain crackers
  

Micronutrients: 220 calories, 6 grams protein, 35 grams carbohydrates, and 8 grams fat

Daily Totals: 1,974 calories, 92 grams protein, 276 grams carbohydrates, and 63 grams fat

Day 4

Breakfast

• Two eggs, scrambled in 1 teaspoon butter
• One slice 100% whole wheat bread
• 1 medium-sized roma tomato, sliced

Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat

Snack

• 1 medium banana
• 1 tablespoon natural peanut butter

Micronutrients: 200 calories, 5 grams protein, 30 grams carbohydrates, and 8 grams fat

Lunch

• 1 cup black beans
• 1 cup brown rice
• 1 cup diced red pepper
• 1 medium diced tomato
• 2 tablespoons guacamole

Micronutrients: 528 calories, 22 grams protein, 100 grams carbohydrates, and 7 grams fat

Snack

• 3 tablespoons unsalted mixed nuts
• 2 tablespoons raisins

Micronutrients: 187 calories, 8 grams protein, 27 grams carbohydrates, and 21 grams fat

Dinner

• 3 ounces broiled salmon
• 1 1/2 cups cooked quinoa
• 2 cups kale salad with 2 teaspoons of olive oil and 1 teaspoon of balsamic vinegar

Micronutrients: 605 calories, 38 grams protein, 73 grams carbohydrates, and 18 grams fat

Snack

• 1 medium apple
• 1 ounce reduced-fat cheddar cheese

Micronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Daily Totals: 1,999 calories, 100 grams protein, 280 grams carbohydrates, and 77 grams fat

Day 5

Breakfast

Overnight Oats

• 1/2 cup whole rolled oats
• 1 tablespoon chia seeds
• 1 teaspoon maple syrup
• 1/2 cup milk
• 1/2 cup sliced strawberries

Micronutrients: 324 calories, 15 grams protein, 46 grams carbohydrates, and 10 grams fat

Snack

• 1 cup edamame

Micronutrients: 189 calories, 17 grams protein, 15 grams carbohydrates, and 8 grams fat

Lunch

• Two slices 100% whole wheat bread
• 3 ounces low-sodium roast turkey breast
• 1 medium tomato
• 1 teaspoon mayonnaise
• 1 cup carrot sticks
• One banana

Micronutrients: 479 calories, 25 grams protein, 84 grams carbohydrates, and 9 grams fat

Snack

Banana-Strawberry Smoothie

• One frozen banana
• 1 cup skim/nonfat milk
• 1/2 cup frozen strawberries
• Ice

Micronutrients: 216 calories, 10 grams protein, 45 grams carbohydrates, and 1 grams fat

Dinner

• 6 ounces tofu stir-fried in 1 teaspoon olive oil
• 1 cup cooked brown rice
• 1 cup broccoli and 1 cup cauliflower roasted with 1 tablespoon of olive oil

Micronutrients: 590 calories, 26 grams protein, 62 grams carbohydrates, and 29 grams fat

Snack

• 2 cups air-popped popcorn
• 1 tablespoon dark chocolate
• 1/2 cup grapes

Micronutrients: 200 calories, 4 grams protein, 36 grams carbohydrates, and 6 grams fat

Daily Totals: 1,998 calories, 97 grams protein, 288 grams carbohydrates, and 63 grams fat

Day 6

Breakfast

• Berry parfait made with 3/4 cup plan nonfat Greek yogurt
• 1/4 cup granola
• 1 cup strawberries

Macronutrients: 298 calories, 21 grams protein, 31 grams carbohydrates, and 8 grams fat

Snack

• 1 apple
• 1 ounce low-fat cheddar cheese

Micronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Lunch

• 1 cup chickpeas
• 1 cup cooked pasta
• 1 cup diced red pepper
• 1 medium diced tomato
• 2 tablespoons guacamole

Micronutrients: 552 calories, 22 grams protein, 105 grams carbohydrates, and 8 grams fat

Snack

• Six whole grain crackers
• 2 tablespoons hummus
• 1 cup broccoli florets
  
  

Micronutrients: 201 calories, 8 grams protein, 29 grams carbohydrates, and 8 grams fat

Dinner

• 1 cup quinoa
• 3/4 cup brown lentils
• 2 tablespoons walnuts
• 1 cup cauliflower and 1 cup spinach sauteed in 2 teaspoons olive oil

Micronutrients: 585 calories, 27 grams protein, 78 grams carbohydrates, and 21 grams fat

Snack

• 1 cup air-popped popcorn
• 2 tablespoons almonds
• 2 tablespoons raisins

Micronutrients: 168 calories, 4 grams protein, 25 grams carbohydrates, and 8 grams fat

Daily Totals: 1,987 calories, 91 grams protein, 294 grams carbohydrates, and 60 grams fat

Day 7

Breakfast

• 1 cup nonfat plain Greek yogurt
• 1 cup blueberries
• 2 tablespoons unsalted toasted slivered almonds

Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates, 9 grams fat

Snack

• 2 tablespoons almonds
• 2 tablespoons walnuts
• 2 tablespoons raisins

Micronutrients: 215 calories, 5 grams protein, 21 grams carbohydrates, and 15 grams fat

Lunch

• 2 cups spinach, 1 cup diced carrots, 1 tablespoon olive oil vinaigrette
• 3 ounces grilled chicken
• 1 cup cooked quinoa

Micronutrients: 532 calories, 36 grams protein, 53 grams carbohydrates, and 20 grams fat

Snack

• One hard-boiled egg mashed with 1 teaspoon mayonnaise
• Four whole grain crackers

Micronutrients: 193 calories, 10 grams protein, 12 grams carbohydrates, and 11 grams fat

Dinner

• 1/2 cup tempeh
• 1 cup brown rice
• 1/2 cup shredded carrot
• 1 cup broccoli
• 1/2 cup green peas
• Dressing 1 tablespoon tahini (sesame seed paste) mixed with lemon juice (to taste)

Micronutrients: 582 calories, 31 grams protein, 79 grams carbohydrates, and 18 grams fat

Snack

• 1 cup cantaloupe
• 1/4 cup roasted chickpeas

Micronutrients: 190 calories, 7 grams protein, 30 grams carbohydrates, and 6 grams fat

Daily Totals: 2,007 calories, 116 grams protein, 227 grams carbohydrates, and 79 grams fat

A Word From Verywell

The Mediterranean diet plan is heart-healthy and may help ward off chronic conditions such as type 2 diabetes and Alzheimer's disease. It's filled with a variety of delicious foods, and you don't need to live in the Mediterranean region to follow the dietary pattern, You just need to base meals on your favorite vegetables, fruits, whole grains, beans, nuts, and lean proteins.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.