Mediterranean Diet Meal Plan: A Week's Worth of Recipes

The Mediterranean Diet is a healthy and delicious way to eat that is based on the traditional dietary patterns of the Mediterranean region. This diet emphasizes a high intake of fruits, vegetables, whole grains, legumes, and nuts, moderate consumption of fish and poultry, and limited amounts of red meat and sweets.

To help you get started on the Mediterranean Diet, here is a 7-day meal plan with recipes that are easy to prepare and delicious to eat.

Day 1:

Breakfast:

Greek Yogurt Parfait with Fresh Berries Layer Greek yogurt with fresh berries and a sprinkle of almonds in a glass or bowl Serve with whole grain toast and a drizzle of honey, if desired

Lunch:

Mediterranean Salad Toss together mixed greens, cherry tomatoes, cucumber, red onion, and kalamata olives Drizzle with extra virgin olive oil and lemon juice and sprinkle with feta cheese

Dinner:

Grilled Salmon with Herbed Quinoa and Roasted Vegetables Grill or bake salmon fillet and serve with a side of herbed quinoa and roasted vegetables (such as zucchini, eggplant, and bell peppers)

Day 2:

Breakfast:

Avocado Toast with Egg Toast a slice of whole grain bread and top with mashed avocado and a fried or poached egg Sprinkle with salt and pepper to taste

Lunch:

Chickpea and Vegetable Wrap Spread hummus on a whole grain tortilla and fill with roasted chickpeas, mixed veggies, and tahini sauce

Dinner:

Chicken Souvlaki with Tzatziki and Grilled Vegetables Skewer marinated chicken breast and grill or bake until cooked through Serve with tzatziki sauce and a side of grilled vegetables

Day 3:

Breakfast:

Shakshuka with Whole Grain Toast Cook eggs in a tomato sauce spiced with cumin and paprika Serve with whole grain toast for dipping

Lunch:

Lentil and Vegetable Soup Simmer lentils, mixed veggies, and spices in vegetable broth until cooked through

Dinner:

Grilled Shrimp with Tomato and Cucumber Salad Grill or bake shrimp and serve with a side of tomato and cucumber salad dressed with olive oil and lemon juice

Day 4:

Breakfast:

Yogurt and Fruit Bowl Top plain Greek yogurt with a variety of fresh fruits and a sprinkle of almonds or granola

Lunch:

Roasted Vegetable and Feta Salad Toss together roasted veggies, mixed greens, and feta cheese Dress with extra virgin olive oil and lemon juice

Dinner:

Spaghetti Squash with Tomato Sauce and Grilled Chicken Bake spaghetti squash and top with homemade tomato sauce and grilled chicken

Day 5:

Breakfast:

Whole Grain Pancakes with Fresh Berries and Yogurt Serve whole grain pancakes with fresh berries and a dollop of Greek yogurt

Lunch:

Grilled Chicken Pita with Tabbouleh Fill a whole grain pita with grilled chicken, tabbouleh, and tahini sauce

Dinner:

Stuffed Bell Peppers with Quinoa and Ground Turkey Fill bell peppers with cooked quinoa and ground turkey seasoned with Mediterranean spices Bake until peppers are tender and filling is hot

Day 6:

Breakfast:

Omelette with Vegetables and Feta Fill an omelette with a variety of veggies and sprinkle with feta cheese

Lunch:

Grilled Veggie and Hummus Wrap Spread hummus on a whole grain tortilla and fill with grilled vegetables and a sprinkle of feta cheese

Dinner:

Baked Tilapia with Roasted Potatoes and Steamed Broccoli Bake tilapia fillets and serve with roasted potatoes and steamed broccoli

Day 7:

Breakfast:

Whole Grain Waffles with Fresh Fruit and Yogurt Serve whole grain waffles with a variety of fresh fruit and a dollop of Greek yogurt

Lunch:

Grilled Chicken Caesar Salad Toss together mixed greens, grilled chicken, croutons, and Caesar dressing

Dinner:

Stuffed Eggplant with Quinoa and Ground Beef Bake eggplant halves and fill with cooked quinoa and seasoned ground beef

The Mediterranean Diet is a delicious and nutritious way to eat that can help promote overall health and prevent chronic diseases. This meal plan is just a sample of the many tasty and healthy options available on the Mediterranean Diet.

By incorporating a variety of fresh, whole foods into your meals, you can enjoy a delicious and healthy eating experience that will keep you feeling great.

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