Free 7 Day Mediterranean Diet Meal Plan

The Mediterranean diet isn’t just a diet, it’s a lifestyle, a delicious, flavorful way to eat that promotes longevity and well-being.

The Mediterranean diet has been praised by health experts worldwide for its numerous benefits and mouth-watering flavors.

Rich in fresh fruits, vegetables, whole grains, and healthy fats, the Mediterranean diet has been linked to a lower risk of heart disease, cancer, diabetes, and even mental decline.

In this article, we’ll dive deep into the world of Mediterranean cuisine, providing you with a complete 7 day Mediterranean diet meal plan, along with everything you need to know about this lifestyle.

So, grab a glass of red wine (in moderation, of course!), and let’s explore the sunny, flavorful world of Mediterranean eating!

What is the Mediterranean Diet?

The Mediterranean diet is inspired by the traditional eating habits of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.

The Mediterranean diet is less of a strict “diet” and more of a flexible eating pattern that can be adapted to suit individual tastes and preferences.

It’s all about enjoying wholesome, minimally processed foods that are both nutritious and satisfying.

The Mediterranean diet isn’t just about what you eat; it’s a lifestyle that emphasizes:

• Plenty of plant based foods
• Healthy fats, especially olive oil
• Moderate amounts of fish and poultry
• Limited red meat consumption
• Herbs and spices for flavor (instead of salt)
• Enjoying meals with family and friends
• Regular physical activity

Mediterranean Diet Food List

Before we dive into our Mediterranean meal plan, let’s take a look at the staples of the Mediterranean diet.

Here’s a quick rundown of the foods allowed on the Mediterranean diet:

Fruits

• Apples
• Bananas
• Berries (strawberries, blueberries, raspberries)
• Citrus fruits (oranges, grapefruits, lemons)
• Dates
• Figs
• Grapes
• Melons (cantaloupe, watermelon)
• Peaches
• Pears
• Pomegranates

Vegetables

• Artichokes
• Asparagus
• Bell peppers
• Broccoli
• Carrots
• Cucumbers
• Eggplant
• Garlic
• Kale
• Leafy greens (spinach, Swiss chard)
• Mushrooms
• Onions
• Tomatoes
• Zucchini

Whole Grains

• Barley
• Brown rice
• Bulgur
• Farro
• Millet
• Oats
• Quinoa
• Whole grain bread
• Whole wheat pasta
• Whole wheat pita
• Whole wheat couscous

Legumes and Beans

• Black beans
• Chickpeas
• Lentils
• Lima beans
• Navy beans
• Peas
• White beans

Nuts and Seeds

• Almonds
• Chia seeds
• Flaxseeds
• Hazelnuts
• Pecans
• Pine nuts
• Pistachios
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts

Healthy Fats

• Extra virgin olive oil
• Avocados
• Olives
• Tahini

Dairy

• Feta cheese
• Greek yogurt
• Mozzarella
• Ricotta cheese
• Yogurt

Protein

• Anchovies
• Chicken
• Cod
• Herring
• Mackerel
• Salmon
• Sardines
• Sea bass
• Shrimp
• Trout
• Tuna
• Eggs
• Lean cuts of beef
• Lamb
• Pork (in moderation)
• Turkey

Herbs and Spices

• Basil
• Bay leaves
• Black pepper
• Cinnamon
• Cumin
• Dill
• Garlic
• Mint
• Oregano
• Paprika
• Parsley
• Rosemary
• Thyme

Beverages

• Herbal teas (chamomile, mint)
• Red wine (in moderation)
• Water
• Coffee (without added sugar)

Snacks

• Fresh fruits
• Hummus
• Mixed nuts
• Vegetable sticks with dips (hummus, tzatziki)
• Yogurt with fruit and nuts

Condiments and Sauces

• Balsamic vinegar
• Capers
• Harissa
• Honey
• Lemon juice
• Mustard
• Tzatziki
• Vinegar

Bread and Bakery Items

• Whole grain bread
• Whole wheat pita
• Lavash

Foods Not Allowed on the Mediterranean Diet

While the Mediterranean diet is more about inclusion than restriction, some foods are generally discouraged or should be limited.

Here are foods to avoid on the Mediterranean diet:

Processed and Refined Foods

• White bread
• White pasta
• Pastries
• Doughnuts
• Cakes
• Crackers
• Sugary cereals
• Instant noodles

Sugary Foods and Beverages

• Soda
• Fruit-flavored drinks
• Energy drinks
• Sweetened coffee drinks
• Candy
• Ice cream
• Syrups
• Processed fruit juices
• Sweetened yogurt

Red and Processed Meats

• Bacon
• Hot dogs
• Sausages
• Deli meats
• Ham
• Pepperoni
• Salami
• Beef jerky (highly processed)

Fried Foods

• French fries
• Fried chicken
• Potato chips
• Fried fish (when battered and deep-fried)
• Mozzarella sticks
• Onion rings

Refined Oils and Unhealthy Fats

• Margarine
• Vegetable shortening
• Processed oils (corn oil, soybean oil, canola oil)
• Hydrogenated oils
• Palm oil
• Trans fats

High Sodium Foods

• Canned soups (with added salt)
• Frozen meals
• Packaged snacks (chips, pretzels)
• Processed cheese
• Soy sauce (high-sodium variants)
• Pickles (with high salt content)

Alcohol (Excessive Consumption)

• Hard liquor
• Beer (in large quantities)
• Cocktails with added sugars
• Excessive wine consumption

High Sugar Condiments

• Ketchup
• Barbecue sauce
• Sweet chili sauce
• Store-bought salad dressings (with added sugar)
• Syrups

Artificial Sweeteners and Additives

• Aspartame
• Saccharin
• Sucralose
• High-fructose corn syrup
• Artificial flavorings
• Artificial colorings

Dairy Products (High-Fat and Processed)

• Full-fat cream
• Processed cheese spreads
• Ice cream (highly processed)
• Flavored yogurt with added sugars

Baked Goods and Desserts

• Croissants
• Cakes
• Pie
• Biscuits

7 Day Mediterranean Diet Meal Plan

Our 7 Day Mediterranean diet meal plan offers a balanced approach to Mediterranean eating, filled with flavorful dishes inspired by the Mediterranean lifestyle.

With an easy Mediterranean diet menu and delicious Mediterranean diet recipes, you’ll enjoy nutrient-rich foods like fresh vegetables, fruits, whole grains, healthy fats, and lean proteins, all while keeping meals simple and satisfying.

Day 1

Breakfast:

• Zaatar Scrambled Eggs: Scramble eggs with a sprinkle of zaatar seasoning and serve with cucumber and tomato slices. (2 eggs, 1 tsp zaatar, 1/2 cucumber, 1 tomato)
• Cauliflower Hummus with Crudités: Pair cauliflower hummus with raw veggies like carrots, cucumber, and bell peppers. (1/2 cup cauliflower hummus, 1 carrot, 1 cucumber, 1 bell pepper)

Lunch:

• Baked Salmon with Roasted Vegetables: Season salmon with lemon zest and garlic and bake alongside vegetables tossed in olive oil until everything is tender. (6 oz salmon fillet, 1 zucchini, 1 bell pepper, 1 cup cherry tomatoes, 1/2 red onion, 1 tbsp olive oil, 1 tsp garlic, lemon zest)

Dinner:

• Pasta e Fagioli: Cook whole wheat pasta and mix it with cannellini beans, tomatoes, garlic, and herbs for a hearty Mediterranean pasta dish. (½ cup whole wheat pasta, 1 cup cannellini beans, 1 cup tomatoes, 1 garlic clove, 1 tsp rosemary, 1 tbsp olive oil)

Snacks:

• Tahini Banana Shake: Blend banana, tahini, almond milk, and a touch of honey for a creamy shake. (1 banana, 1 tbsp tahini, 1 cup almond milk, 1 tsp honey)
• Cranberry-Almond Energy Balls: Roll dried cranberries, almonds, and oats into small energy balls for a sweet snack. (1/4 cup dried cranberries, 1/4 cup almonds, 1/4 cup oats)

Day 2

Breakfast:

• Tomato and Olive Bruschetta: Top toasted whole-grain bread with diced tomatoes, Kalamata olives, basil, and a drizzle of olive oil. (1 slice whole grain bread, 1 tomato, 4 Kalamata olives, 1 tsp olive oil, basil)

Lunch:

• Greek Salad: Combine lettuce, tomatoes, cucumbers, olives, and feta cheese. Drizzle with olive oil and lemon dressing. (2 cups mixed greens, 1/2 cup cherry tomatoes, 1/4 cup cucumbers, 1/4 cup olives, 2 tbsp feta cheese, olive oil, lemon juice)

Dinner:

• Chicken Souvlaki Skewers: Marinate chicken chunks in olive oil, lemon, and herbs, then grill and serve with tzatziki and tabbouleh. (1 chicken breast, 1/2 cup tzatziki, 1 cup tabbouleh)
• Grilled Vegetables with Cannellini Beans & Vegan Pesto: Grill a variety of vegetables, then toss with cannellini beans and homemade vegan pesto, and top with pine nuts. (1 cup grilled vegetables, 1 cup cannellini beans, 2 tbsp homemade pesto, 1 tbsp pine nuts)

Snacks:

• Simple Green Juice: Blend cucumber, celery, spinach, and lemon for a refreshing green juice. (1/2 cucumber, 1 cup spinach, 2 celery sticks, 1/2 lemon)
• Carrot Sticks with Hummus: Dip carrot sticks into hummus for a satisfying snack. (1 cup carrot sticks, 2 tbsp hummus)

Day 3

Breakfast:

• Spinach and Lemon Hummus Egg Wraps: Spread lemon hummus on a whole wheat wrap, add scrambled eggs, and top with fresh spinach. (1 wrap, 2 eggs, 1 tbsp lemon hummus, 1 cup spinach)
• Thyme-Roasted Berries on Banana Oatmeal: Roast mixed berries with thyme and serve over banana oatmeal. (1 banana, 1/2 cup oats, 1 cup mixed berries, 1/2 tsp thyme)

Lunch:

• Falafel Pita: Stuff whole wheat pita with falafel, lettuce, tomatoes, and drizzle with tahini sauce. (1 whole wheat pita, 3 falafel balls, lettuce, 1 tomato, 2 tbsp tahini sauce)
• Avocado Panzanella: Toss chunks of avocado, tomatoes, cucumber, and stale bread cubes with olive oil and vinegar for a Mediterranean-style bread salad. (1/2 avocado, 1 cup tomatoes, 1/2 cucumber, 1 cup bread cubes, 1 tbsp olive oil, 1 tbsp red wine vinegar)

Dinner:

• Baked Cod with Tomato-Caper Sauce: Bake cod with a tomato and caper sauce. Serve with roasted potatoes and steamed broccoli. (1 cod fillet, 1/2 cup tomato sauce, 1 tbsp capers, 1 cup potatoes, 1 cup broccoli)
• Feta, Beetroot & Pomegranate Salad: Toss roasted beetroot with crumbled feta, pomegranate seeds, and arugula, then dress with olive oil and lemon juice. (1 beetroot, 2 oz feta, ¼ cup pomegranate seeds, 1 cup arugula, 1 tbsp olive oil, 1 tbsp lemon juice)

Snacks:

• Mediterranean Trail Mix: Mix pistachios, dried apricots, and dark chocolate chunks for a Mediterranean-inspired trail mix. (1/4 cup pistachios, 1/4 cup dried apricots, 1 tbsp dark chocolate chunks)
• Savory Date & Pistachio Bites: Blend dates and pistachios into small, savory bites for a quick pick-me-up. (1/4 cup dates, 1/4 cup pistachios, pinch of sea salt)

Day 4

Breakfast:

• Mediterranean Omelet: Whisk eggs and cook with tomatoes, spinach, olives, and crumbled feta. (2 eggs, 1/2 tomato, 1 cup spinach, 4 Kalamata olives, 1 oz feta cheese, 1 tsp olive oil)
• Banana-Chocolate Chip Muffins: Bake whole-wheat muffins with mashed bananas and dark chocolate chips for a sweet morning treat. (1 banana, 1/2 cup whole wheat flour, 1/4 cup dark chocolate chips, 1 egg)

Lunch:

• Chickpea and Vegetable Salad: Toss chickpeas, mixed vegetables, and herbs with a lemon-herb dressing. (1 cup chickpeas, assorted vegetables, 2 tbsp lemon juice, herbs)

Dinner:

• Grilled Vegetable and Halloumi Skewers: Skewer halloumi and vegetables, grill until charred, and serve over couscous. (1/2 block halloumi, assorted vegetables, 1/2 cup whole wheat couscous)
• Stuffed Bell Peppers with Brown Rice and Ground Turkey: Fill bell peppers with a mixture of ground turkey, brown rice, and seasonings, then bake until tender. (2 bell peppers, 4 oz ground turkey, 1/2 cup brown rice, 1 tomato, 1 garlic clove, 1/4 onion, parsley)

Snacks:

• Roasted Chickpeas: Toss chickpeas with olive oil and paprika, then roast until crispy. (1/2 cup chickpeas, 1 tbsp olive oil, 1 tsp paprika)
• Avocado Hummus: Blend avocado into traditional hummus for a creamy, delicious dip. (1 avocado, 1 cup chickpeas, 2 tbsp tahini, 1 tbsp olive oil)

Day 5

Breakfast:

• Yogurt with Strawberry and Almond-Buckwheat Groats: Top Greek yogurt with fresh strawberries, almond slivers, and toasted buckwheat groats. (1 cup Greek yogurt, 1/2 cup strawberries, 1 tbsp almond slivers, 1 tbsp buckwheat groats)
• Salmon Hash with Sunny-Side Up Eggs: Sauté diced potatoes and smoked salmon, then top with sunny-side up eggs. (1/2 cup diced potatoes, 2 oz smoked salmon, 2 eggs)

Lunch:

• Shrimp and Vegetable Paella: Cook shrimp and vegetables in a bowl of saffron-infused brown rice. (6 shrimp, assorted vegetables, 1/2 cup brown rice, pinch saffron)
• Nicoise Salad: Combine tuna, boiled eggs, olives, and mixed greens with a light vinaigrette. (1 can tuna, 2 boiled eggs, 1/4 cup olives, mixed greens, vinaigrette)

Dinner:

• Prawn & Harissa Spaghetti: Cook whole wheat spaghetti and toss with grilled prawns and a harissa-spiced tomato sauce. (6 oz prawns, 1/2 cup whole wheat spaghetti, 1 cup tomatoes, 1 tsp harissa, 1 garlic clove, 1 tbsp olive oil)

Snacks:

• Greek Yogurt with Berry Compote: Mix Greek yogurt with a swirl of homemade berry compote. (1 cup Greek yogurt, 2 tbsp berry compote)
• Salt and Vinegar Pumpkin Seeds: Roast pumpkin seeds with olive oil, salt, and a dash of vinegar for a tangy snack. (1/2 cup pumpkin seeds, 1 tsp olive oil, 1 tsp vinegar, salt)

Day 6

Breakfast:

• Blueberry Smoothie Bowl: Blend blueberries with Greek yogurt and almond milk, then top with chia seeds and almonds. (1 cup blueberries, 1/2 cup Greek yogurt, 1/2 cup almond milk, 1 tbsp chia seeds, 1 tbsp almonds)

Lunch:

• Grilled Vegetable Panini: Grill mixed vegetables and mozzarella between slices of whole grain bread. (2 slices whole grain bread, 1/2 cup mixed vegetables, 2 slices mozzarella)
• Grilled Eggplant with Chickpeas and Tahini Dressing: Grill eggplant slices and top with seasoned chickpeas and a drizzle of tahini dressing. (1 eggplant, 1 cup chickpeas, 1 tbsp tahini, 1 tsp lemon juice, garlic, cumin, parsley)

Dinner:

• Herb-Crusted Baked Chicken: Coat chicken breast in herbs and bake. Serve with roasted Mediterranean vegetables and quinoa. (1 chicken breast, mixed herbs, 1 cup vegetables, 1/2 cup quinoa)
• Chicken Hummus Bowl: Serve grilled chicken over hummus, topped with cherry tomatoes, cucumbers, and a drizzle of olive oil. (4 oz grilled chicken, 1/4 cup hummus, 1 cup cherry tomatoes, 1 cucumber, 1 tbsp olive oil)

Snacks:

• Apricot-Sunflower Granola Bars: Bake granola bars with dried apricots, sunflower seeds, and oats for an easy snack. (1/2 cup oats, 1/2 cup apricots, 2 tbsp sunflower seeds, 1 tbsp honey)
• Kale Chips: Toss kale leaves with olive oil and sea salt, then bake until crispy for a healthy, crunchy snack. (1 cup kale leaves, 1 tbsp olive oil, pinch of sea salt)

Day 7

Breakfast:

• Thyme-Roasted Berries on Banana Oatmeal: Roast mixed berries with thyme and serve over banana oatmeal. (1 banana, 1/2 cup oats, 1 cup mixed berries, 1/2 tsp thyme)
• Avocado Hummus on Toast: Spread avocado hummus on a slice of whole wheat toast and top with cherry tomatoes. (1 slice whole wheat bread, 1/4 cup avocado hummus, 5 cherry tomatoes)

Lunch:

• Grilled Chicken with Tabbouleh: Serve grilled chicken over a fresh tabbouleh salad made with bulgur, parsley, mint, tomatoes, and cucumbers. (4 oz grilled chicken, 1/2 cup bulgur, 1 cup parsley, 1 tbsp mint, 1 tomato, 1 cucumber, 1 tbsp olive oil, 1 tbsp lemon juice)
• Spanish Chicken Stew: Simmer chicken thighs with tomatoes, onions, garlic, olives, and paprika for a rich Mediterranean stew. (6 oz chicken thighs, 1 tomato, 1/4 onion, 2 garlic cloves, 4 olives, 1 tsp paprika, 1 tbsp olive oil)

Dinner:

• Grilled Lamb Kebabs: Marinate lamb chunks and grill with vegetables. Serve with Greek salad and whole wheat pita. (6 oz lamb, assorted vegetables, 1 cup Greek salad, 1 whole wheat pita)
• Caponata: Cook eggplant, tomatoes, onions, olives, and capers in olive oil for a flavorful vegetable stew. (1 eggplant, 1 tomato, 1/4 onion, 4 olives, 1 tbsp capers, 2 tbsp olive oil)

Snack:

• Cauliflower Hummus: Enjoy this creamy hummus made from roasted cauliflower, tahini, and olive oil. (1/2 cup roasted cauliflower, 2 tbsp tahini, 1 tbsp olive oil)
• Rosemary-Garlic Pecans: Roast pecans with rosemary, garlic, and olive oil for a fragrant and flavorful snack. (1/2 cup pecans, 1 tbsp olive oil, 1 tsp rosemary, 1 garlic clove)

Mediterranean Diet Benefits

The Mediterranean diet isn’t just a treat for your taste buds; it’s a boon for your overall health.

Here are some of the well-documented benefits of the Mediterranean diet:

• Heart health: The diet is associated with reduced risk of heart disease and stroke.
• Weight management: It can help with maintaining a healthy weight or losing excess pounds.
• Diabetes prevention: The diet may help prevent type 2 diabetes or improve blood sugar control in those who already have it.
• Brain health: Some studies suggest it may reduce the risk of cognitive decline and Alzheimer’s disease.
• Cancer prevention: The diet’s emphasis on plant-based foods may help reduce the risk of certain cancers.
• Longevity: People following this diet tend to live longer, healthier lives.
• Improved gut health: The high fiber content supports a healthy gut microbiome.
• Reduced inflammation: Many components of the diet have anti-inflammatory properties.

With all these benefits, it’s no wonder the Mediterranean diet is often ranked as one of the healthiest diets in the world!

Embracing the Mediterranean Lifestyle

Remember, the Mediterranean diet is more than just a meal plan, it’s a lifestyle. Here are some tips to fully embrace the Mediterranean way of living:

1. Enjoy your meals: Take time to savor your food. Eat slowly and mindfully, preferably with family or friends.
2. Stay active: Regular physical activity is a crucial part of the Mediterranean lifestyle. Find activities you enjoy, whether it’s walking, swimming, or dancing.
3. Practice portion control: While the Mediterranean diet doesn’t focus on calorie counting, being mindful of portion sizes is important.
4. Cook at home: Preparing your own meals allows you to control ingredients and enjoy the process of creating delicious, healthy dishes.
5. Stay hydrated: Water is the primary beverage in the Mediterranean diet. Aim for6-8 glasses a day.
6. Indulge in moderation: It’s okay to enjoy treats occasionally. The key is balance and moderation.
7. Embrace variety: Try new foods and recipes to keep your meals interesting and ensure a wide range of nutrients.
8. Reduce stress: Make time for relaxation and stress-reduction activities like meditation or yoga.

Conclusion

Embarking on a Mediterranean diet journey is more than just changing what’s on your plate, it’s about embracing a lifestyle that celebrates good food, good company, and good health.

This 7-day Mediterranean diet is just the beginning of your adventure into the world of Mediterranean cuisine.

Remember, the beauty of the Mediterranean diet lies in its flexibility and focus on whole, minimally processed foods. Don’t be afraid to experiment with different ingredients and flavors.

As you continue on this path, you’ll likely find that eating well becomes less of a chore and more of a joyful, delicious experience.

So, raise a glass of red wine (if you choose), gather your loved ones around the table, and toast to your health.

Here’s to delicious Mediterranean meals, vibrant health, and the joy of living life the Mediterranean way.

Bon appétit, or as they say in Greece, “Kali orexi!”

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