The traditional eating habits of people in countries like Greece, Italy, and Spain are what inspire this Mediterranean Diet meal plan. It focuses on whole, nutrient-rich foods and encourages a balanced approach to eating. You might think it’s all about the bread and pasta, but in fact, several health organizations like the American Heart Association, and Diabetes UK recommend following a Mediterranean-style diet. Find out more about the key components of this type of diet here. Otherwise, read on for the meal plan!
Our 7-Day Mediterranean Diet Meal Plan
*Note: The recommended serving size per recipe on this Mediterranean Diet meal plan is 1, unless stated otherwise. This works out to 1200 calories per day, approximately.
To complete your nutrient needs for the day, for breakfast, pair the vegan toast with 1 (150 g) serving of low fat flavored yogurt. Alternatively, you can choose to make this your AM snack. While for dinner, pair the beef and broccoli stir fry with 1/2 cup cooked brown rice.
The main recipes below only make up 1,125 calories of your daily needs, so to increase your intake to 1,200 calories, pair the mediterranean eggs with 1 slice of sourdough bread while foor dinner, pair the salmon asparagus with 1 serving of mashed potatoes.
To help you achieve 1,200 calories for this day, you will need to pair your breakfast with 1 serving of fruit, such as a (182 g) medium-sized serving of apple. While for dinner, pair the beef and broccoli stir fry with 1 cup cooked brown rice.
For Day 4, to help you complete you caloric needs for the day, you’ll need to pair your vegan toast with 1 (150 g) serving of low fat flavored yogurt and alternatively, you can choose to make this your AM snack. While for lunch, pair the skillet mushroom chicken with 1 slice of sourdough bread.
To help you achieve 1,200 calories for this day, pair your breakfast bacon broccoli cheddar crustless quiche with 1 (182 g) medium-sized serving of apple or you can choose to make this your AM snack and for dinner, you can pair the crock pot garlic balsamic pork loin with 1 serving of mashed potatoes.
Similar to the past few days, you will need to pair your breakfast with a second dish. For this one, your mediterranean eggs can go with 1 slice of sourdough bread.
For your last day of meal plan, you can achieve your 1200 calories by pairing your breakfast bacon broccoli cheddar crustless quiche with 1 (182 g) medium-sized serving of apple or you can choose to make this your AM snack.
For lunch, you can pair the skillet mushroom chicken with 1 slice of sourdough bread. While for dinner, you can pair the crock pot garlic balsamic pork loin with 1 serving of mashed potatoes.
Ingredient and Shopping Tips for the Mediterranean Diet Meal Plan
The 7-day meal plan we’ve created for the Mediterranean Diet is easy to follow – but some tips never harmed anyone! And we’re all about saving time, money, and making your eating habits work for you. Here are a few things to consider when you’re shopping for your ingredients.
- You can also choose one type of rice grain for all of the recipes that require rice.
- The same goes for the recipes that require bread and pasta, you can choose one type of bread and pasta for the other recipes too.
Below is a quick overview of the recipes that are repeated during the 7-day No Sugar Diet Meal Plan:
In this meal plan, there are similar recipes planned for other days to help you save time and budget your money. Here’s a quick overview, these are the repeating recipes that you will need to prepare two or three servings and store properly in a separate airtight container and placed on the refrigerator.
| Recipes | Number of servings to prepare | Day and meal planned |
| Vegan French Toast | 2 servings | Day 1 and 4 Breakfast |
| Mediterranean Eggs | 2 servings | Day 2 and 6 Breakfast |
| Bacon Broccoli Cheddar Crustless Quiche | 3 servings | Day 3, 5, and 7 Breakfast |
| Easy Healthier Pizza Rolls | 2 servings | Day 1 and 3 Lunch |
| Pesto, asparagus and potato salad | 2 servings | Day 2 and 5 Lunch |
| 20-Minute Skillet Mushroom Chicken | 2 servings | Day 4 and 7 Lunch |
| Baked Potato Chips | 3 servings | Day 1, 3 and 7 Snacks |
| Hummus & Vegetable Stick Snack Jars | 2 servings | Day 2 and 5 Snacks |
| Fresh Fruit Salad | 2 servings | Day 4 and 6 Snacks |
| Quick 15 Minute Beef and Broccoli Stir Fry | 2 servings | Day 1 and 3 Dinner |
| Spicy Shrimp Pasta | 2 servings | Day 4 and 6 Dinner |
| Crock Pot Garlic Balsamic Pork Loin | 2 servings | Day 5 and 7 Dinner |
| Mashed Potatoes | 3 servings | Day 2, 5 and 7 Dinner |
Some food safety reminders
This Mediterranean diet meal plan recommends preparing meals in advance for some recipes, to save you time. Here are some food safety tips to keep in mind when preparing meals in advance:
- Start with clean hands and surfaces.
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165°F (74°C) before eating. Except for those that have different reheating requirements.
- Use or discard leftovers within a safe time frame.
- Trust your senses – if it smells off, looks odd, or has mold, discard it.
The Basis of a Mediterranean Diet and Meal Plan
A Mediterranean diet isn’t just an excuse to eat bread, pasta, and olive oil at every meal (we wish!). Although all of these elements are incorporated, the Mediterranean diet is much more than that. Here are some of the key components the diet (and this meal plan) are built on.
Vegetables, fish, fats, and more
Fruits and Vegetables
One of the key elements of the Mediterranean diet is the abundant consumption of fruits and vegetables. These colorful and flavorful foods contain vitamins, minerals, and antioxidants that support overall health. It’s also one of the reasons it’s so healthy and well balanced!
Rich in healthy fats
Unlike some diets that shy away from fats, the Mediterranean diet celebrates healthy fats. Olive oil, nuts, and avocado are all eaten on this type of diet. Plus, there’s also fatty fish like salmon, which are rich in omega-3 fatty acids. These support heart health and brain function.
Whole Grains
This diet pattern uses less refined grains and more whole grains like quinoa, brown rice, and whole wheat bread. These grains provide lasting energy and are a great source of fiber, supporting digestive health.
Lean Proteins for Muscle Health
Lean protein sources such as poultry, fish, beans, and legumes are great to incorporate into your meals. Why? These protein sources are essential for building and repairing muscles (read more about muscle protein synthesis here, if you’re interested). This 1200-calorie Mediterranean diet meal plan is high in lean protein – another health win!
Spices and Herbs
Use herbs like basil, oregano, and thyme, adding taste without extra sodium. There’s no harm in buying dried herbs and spices, because you can use them in a lot of Mediterranean recipes.
