Mediterranean Diet Meal Plan

The Mediterranean diet isn’t just another passing fad. This eating plan, which derives from the traditional fare of the countries surrounding the Mediterranean Sea, has been tested by time and proven to have numerous health benefits. In fact, it has so many advantages that U.S. News and World Report has ranked it the #1 best diet overall for three years running.

If you’ve thought about getting started on a Mediterranean diet, but haven’t been exactly sure where to begin, you’ve come to the right place!

Verywell has put together a week’s worth of meals that fit its healthy framework. But first, a few basics: What exactly does a Mediterranean diet entail, and what can you expect from following it?

Mediterranean Diet Basics

Despite its name, following a Mediterranean diet isn’t necessarily about eating only foods that hail from Greece, Italy, Egypt, or Spain. It is also not a strict eating plan, like many other "diets" you may hear about.

Generally speaking, this way of eating is based on the Mediterranean diet pyramid, created in 1993 by the food and nutrition nonprofit Oldways in partnership with Harvard School of Public Health and the World Health Organization.

Unlike the United States Department of Agriculture's (USDA) food pyramid from bygone days, a Mediterranean food pyramid doesn’t have a foundation of grains alone. At its base are multiple foods, including fruits, vegetables, olive oil, beans, nuts, legumes, and (yes) grains—most of them whole. According to a Mediterranean diet framework, meals should be created around these foods, then flavored with herbs and spices.

Proceeding up the pyramid, you’ll find fish and seafood, then poultry, eggs, cheese, and yogurt. While red meat may be included on a Mediterranean diet, it’s used sparingly—often as more of a seasoning than a main course. For this reason, meat sits at the very top the Mediterranean diet pyramid, sharing a small space with sweets.

As for beverages, water is the primary source of hydration on a Mediterranean diet. A moderate amount of wine is also permitted.

In addition to guidelines around food groups, a true Mediterranean diet revolves around several healthy behaviors that include portion suggestions and encouragement to enjoy food with friends and family. Sticking to moderate portion sizes, getting plenty of physical activity, and making meals a social affair are all part of the big picture of a healthy Mediterranean lifestyle.

Mediterranean Diet Health Benefits

Adhering to a Mediterranean diet can come with some pretty impressive health benefits. It’s often touted as a top choice for heart health, with multiple studies backing these claims, thanks to its high intake of fiber, antioxidants, vitamins and minerals. 

One large 2018 study found that the more closely people with heart disease followed a Mediterranean-style diet, the less likely they were to have a recurrent cardiovascular event. They were also less likely to die from any cause.

The American Heart Association recommends the Mediterranean diet as a healthy eating pattern that can play a significant role in preventing heart disease and stroke.

Other promising areas of research on the diet include brain health and cancer prevention. A 2013 review of 12 studies linked a Mediterranean diet with slowed cognitive decline and reduced risk of developing Alzheimer’s disease.

An eating pattern with lots of fruits, vegetables, and whole grains has also been found to reduce the risk of cancer, especially colorectal cancer.

Studies are ongoing as to additional benefits, like lower rates of depression, better gut health, and weight loss.

Mediterranean Diet Grocery List

To build a go-to supply of foods for a Mediterranean diet, stock your pantry and fridge with the following basics.

Grains

• Whole wheat bread
• Whole wheat flour
• Whole wheat bread crumbs
• Oats
• Brown rice
• Whole wheat pasta
• Couscous
• Quinoa
• Barley
• Freekeh
• Bulgur
• Farro
• Wheatberries
• Chickpea flour

Poultry and Seafood

• Chicken
• Turkey
• Eggs
• Salmon
• Cod
• Tuna
• Herring
• Sea bass
• Mackerel
• Mahi mahi
• Shrimp
• Crab
• Clams
• Mussels
• Sardines
• Squid
• Scallops 
• Legumes (e.g., black beans, kidney beans)
• Nuts (e.g., walnuts, pecans, almonds)
• Seeds (e.g., chia seeds, sesame seeds, sunflower seeds)

Dairy Products

• Feta cheese
• Manchego cheese
• Halloumi cheese
• Parmesan cheese
• Ricotta cheese
• Full-fat yogurt

Vegetables

• Canned or fresh tomatoes
• Peppers
• Artichoke
• Eggplant
• Potatoes (e.g., sweet or white potatoes)
• Celery
• Onion
• Cucumber
• Mushrooms
• Turnips
• Green beans
• Pumpkin
• Squash
• Leafy Greens

Fruits

• Apricots
• Peaches
• Pears
• Apples
• Grapes
• Melons
• Figs
• Berries
• Cherries
• Citrus fruits

Herbs and Spices

• Garlic
• Parsley
• Rosemary
• Basil
• Thyme
• Tarragon
• Za’atar
• Cumin
• Paprika
• Herbes de Provence
• Fennel seeds
• Dill
• Mint
• Oregano
• Saffron
• Cinnamon
• Red pepper
• Coriander

Oils

• Olive oil
• Olives
• Avocado oil
• Avocados

Sweets

• Honey
• Dates
• Dried fruits

Mediterranean Diet Weekly Meal Plan

This seven-day Mediterranean diet meal plan provides plenty of protein through seafood, legumes, and a bit of poultry, plus lots of fiber and micronutrients from whole grains, fruits, and veggies. Olive oil and a smattering of dairy round out the plan with healthy fats.

Day 1

• Breakfast: Easy Sunday Morning Baked Eggs
• Lunch: Sweet Potato Falafel With Za’atar Yogurt Sauce and 1 cup grapes
• Dinner: Healthy Baked Crab Cakes served over 1 cup cooked couscous, Tender Roasted Carrots With Orange and Fresh Herbs

Day 2

• Breakfast: Raspberry Oatmeal Muffins (save some for breakfast on Day 4)
• Lunch: Mediterranean Corn and Farro Salad With Grilled Halloumi, 1 orange
• Dinner: Healthy Potato, Leek, and White Bean Soup, (save half for lunch on day 3) with a side of whole wheat toast

Day 3

• Breakfast: Antioxidant Berry Smoothie
• Lunch: Healthy Potato, Leek, and White Bean Soup (leftover from Day 2) with a side of whole wheat toast
• Dinner: Mushroom Barley Risotto With Chicken with a green salad

Day 4

• Breakfast: Raspberry Oatmeal Muffins (leftover from Day 2)
• Lunch: Quick and Easy Egg McMuffin-Style Sandwich and 1 green apple
• Dinner: Foil-Cooked Salmon Over Pan-Cooked Green Beans served over 1 cup cooked couscous

Day 5

• Breakfast: Oatmeal Cottage Cheese Waffle (save half for breakfast on Day 7), with a side of 1 orange
• Lunch: Low-Carb Tuna Walnut Salad served in hollowed-out tomatoes, whole wheat crackers
• Dinner: Simple Black Bean and Barley Vegetarian Burritos (save half for lunch on Day 6)

Day 6

• Breakfast: Antioxidant Berry Smoothie
• Lunch: Simple Black Bean and Barley Vegetarian Burritos (leftover from Day 5)
• Dinner: Lower Fat Pesto and Butternut Squash Pizza with a green salad

Day 7

• Breakfast: Oatmeal Cottage Cheese Waffle (leftover from Day 5)
• Lunch: Vegan Stacked Mediterranean Sandwich and 1 cup grapes
• Dinner: Sweet Shrimp With Citrus Black Bean Salad

A Word From Verywell

Starting a Mediterranean diet doesn’t have to be difficult. In fact, a major advantage of this eating plan is its ease of use. With a diverse foundation of whole grains, legumes, seafood, olive oil, fruits, and vegetables, there are plenty of delicious foods to choose from. Use this plan to go Mediterranean for a week, then see if you’re hungry for more!