At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.
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 PlanDay 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 ouncesgrilled 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 roastedchickpeas
- 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
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- 3/4 cup plan nonfatGreek 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
- 1/2cupwhole rolled oats
- 1tablespoonchia seeds
- 1teaspoonmaple 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
- 1/2cupwhole rolled oats
- 1tablespoonchia seeds
- 1teaspoonmaple 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 nonfatGreek 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
How to Meal Plan for a Mediterranean Diet
Add vegetables or fruit. To get enough vegetables and fruit every day, try to add at least one serving to every meal and most snacks. Try new vegetables and fruits to expand your palate.
Choose olive oil.When you are cooking or making sauces and dressings, make olive oil your preferred choice. It's the oil that is used in Mediterranean diet studies.
Love your food. The Mediterranean diet includes a wide variety of grains, vegetables, beans, nuts, and other protein-rich foods. Choose your favorites and embrace this healthy meal plan for life. Enjoy every bite!
Add flavor. Herbs and spices are a wonderful part of the Mediterranean diet. In addition to adding flavor, they add vitamins, minerals, and antioxidants to your meals. Experiment to find your favorites, from basil and oregano to turmeric and cinnamon.
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.
Insights, advice, suggestions, feedback and comments from experts
I am a passionate advocate for healthy living and nutrition, with a deep understanding of the Mediterranean diet and its benefits. I have extensively researched and studied the Mediterranean diet, including its impact on heart health, chronic conditions, and overall well-being. My expertise is backed by a thorough understanding of the principles and components of the Mediterranean diet, as well as its potential effects on reducing the risk of heart disease, stroke, certain cancers, type 2 diabetes, and Alzheimer's disease. I am well-versed in the importance of individualized eating plans and the role of meal planning in achieving nutrition goals, reducing food waste, and saving money.
Components of the Mediterranean Diet
The Mediterranean diet is a well-studied dietary pattern that emphasizes a variety of nutritious whole foods, including vegetables, fruits, whole grains, legumes, beans, herbs, spices, nuts, and olive oil. It also includes fish and seafood to be enjoyed a few times a week, while dairy, eggs, and poultry are to be consumed in moderate portions. Red meats and sweets are to be consumed infrequently. This dietary pattern has been shown to not only reduce the risk of heart disease but also to potentially lower the risk of stroke, certain cancers, type 2 diabetes, and Alzheimer's disease [[1]].
7-Day Sample Menu
The 7-day sample menu for the Mediterranean diet provides a comprehensive overview of a well-balanced meal plan. Each day includes three meals and three snacks, with an emphasis on plant-based foods such as vegetables, fruit, grains, beans, and nuts. The menu incorporates a variety of ingredients, including pasta, lentils, broccoli, trout, guacamole, chickpeas, and more, to create diverse and nutritious meals. The daily calorie goal for this meal plan is about 2,000 calories per day, and it is designed for individuals with no dietary restrictions. However, it is important to note that individual calorie goals may vary, and it is advisable to work with a registered dietitian or healthcare provider to assess and plan for specific dietary needs accurately [[2]].
How to Meal Plan for a Mediterranean Diet
Meal planning for the Mediterranean diet involves incorporating a variety of vegetables and fruits into every meal and most snacks, choosing olive oil as the preferred cooking oil, embracing a wide variety of grains, vegetables, beans, nuts, and other protein-rich foods, and adding flavor with herbs and spices. This approach not only promotes a heart-healthy diet but also encourages individuals to enjoy a wide range of delicious and nutritious foods. It is important to note that meal plans may not be suitable for everyone, especially those with disordered eating habits, and individuals in such situations should seek appropriate support [[3]].
Conclusion
The Mediterranean diet offers a heart-healthy and diverse approach to nutrition, with potential benefits for individuals looking to maintain overall well-being and reduce the risk of chronic conditions. By emphasizing whole foods, healthy fats, and a balanced approach to meal planning, the Mediterranean diet provides a sustainable and enjoyable way to support a healthy lifestyle.
