The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region by filling your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes, fish and other lean protein, and enjoying moderate amounts of red wine (drinking is not required).
Beyond simply what you're putting on your plate, the Mediterranean diet also emphasizes healthy lifestyle habits, which include practicing mindful eating, getting plenty of activity and reducing stress as much as possible.
This seven-day Mediterranean diet plan helps you practice those habits with help from good-for-you foods and delicious Mediterranean diet-inspired ideas for breakfast, lunch, dinner and snacks for a full week of healthy eating.
At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week. If you're looking for a higher calorie level, see this same meal plan at 1,500 and 2,000 calories. And don't miss our seasonal Mediterranean diet meal plans for summer and fall!
7 Ways to Follow the Mediterranean Diet for Better Health
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How to Meal Prep Your Week of Meals
- Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy workweek. Store in air-tight meal-prep containers to keep fresh.
- On Day 3, cook a double batch of Basic Quinoa when making dinner and save left over quinoa in a large airtight glass container. You'll use more quinoa for the on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use.
- If you have more time to spare and want to get ahead even more, you could peel and cut carrots for snacks for the week and make the red-pepper sauce for the on Day 4.
30 Days of Mediterranean Diet Dinners
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Day 1
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Breakfast (219 calories)
- 1 serving Rainbow Frittata
A.M. Snack (62 calories)
- 1 medium orange
Lunch (374 calories)
- 1 serving
P.M. Snack (126 calories)
- 1 cup raspberries
- 1/4 cup whole-milk Greek yogurt
Dinner (442 calories)
- 1 serving Dijon Salmon with Green Bean Pilaf
Daily Totals: 1,223 calories, 68 g protein, 114 g carbohydrates, 29 g fiber, 58 g fat, 1,615 mg sodium
Day 2
:max_bytes(150000):strip_icc()/Linguine-with-Creamy-Mushroom-Sauce-1244-5a532ea284a04a28866a684406e35001.jpg "7-Day Mediterranean Diet Meal Plan: 1,200 Calories (4)")
Breakfast (287 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (30 calories)
- 1 plum
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (102 calories)
- 2 Tbsp. hummus
- 2 medium carrots
Dinner (479 calories)
- 1 serving Linguine with Creamy Mushroom Sauce
Daily Totals: 1,235 calories, 45 g protein, 165 g carbohydrates, 39 g fiber, 48 g fat, 1,059 mg sodium
Day 3
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Breakfast (252 calories)
- 1 serving
A.M. Snack (61 calories)
- 2 plums
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (126 calories)
- 1 cup raspberries
- 1/4 cup whole-milk Greek yogurt
Dinner (429 calories)
- 1 serving Cod in Tomato Cream Sauce
- 1 cup Basic Quinoa
Daily Totals: 1,205 calories, 59 g protein, 138 g carbohydrates, 33 g fiber, 47 g fat, 1,129 mg sodium
Day 4
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Breakfast (291 calories)
- 1 serving Creamy Blueberry-Pecan Overnight Oatmeal
A.M. Snack (62 calories)
- 1 medium orange
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (61 calories)
- 2 plums
Dinner (479 calories)
- 1 serving
Daily Totals: 1,230 calories, 36 g protein, 159 g carbohydrates, 32 g fiber, 54 g fat, 1,170 mg sodium
Day 5
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Breakfast (288 calories)
- 1 serving Muesli with Raspberries
A.M. Snack (31 calories)
- 1 plum
Lunch (337 calories)
- 1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (62 calories)
- 1 medium orange
Dinner (491 calories)
- 2 generous cups
- 1-inch-thick slice baguette
Meal-Prep Tip: Save 1 1/2 cups of the to have for lunch on Day 6.
Daily Totals: 1,209 calories, 83 g protein, 153 g carbohydrates, 37 g fiber, 36 g fat, 1,081 mg sodium
Day 6
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Breakfast (291 calories)
- 1 serving Creamy Blueberry-Pecan Overnight Oatmeal
A.M. Snack (62 calories)
- 1 medium orange
Lunch (248 calories)
- 1 1/2 cups
P.M. Snack (129 calories)
- 3 Tbsp. hummus
- 2 medium carrots
Dinner (442 calories)
- 1 serving
- 1-inch-thick slice baguette
Daily Totals: 1,172 calories, 71 g protein, 159 g carbohydrates, 30 g fiber, 38 g fat, 1,633 mg sodium
Day 7
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Breakfast (252 calories)
- 1 serving
A.M. Snack (94 calories)
- 1/2 cup raspberries
- 1/4 cup whole-milk Greek Yogurt
Lunch (374 calories)
- 1 serving
P.M. Snack (102 calories)
- 2 Tbsp. hummus
- 2 medium carrots
Dinner (397 calories)
- 1 serving
- 1-inch-thick slice baguette
Daily Totals: 1,219 calories, 69 g protein, 166 g carbohydrates, 32 g fiber, 36 g fat, 1,927 mg sodium
Insights, advice, suggestions, feedback and comments from experts
Introduction: I'm a passionate advocate for the Mediterranean diet and have extensively studied its health benefits and culinary traditions. I have personally followed and experimented with various Mediterranean diet meal plans and recipes, and I have a deep understanding of the core concepts and principles behind this healthy eating approach. My expertise in this area is further supported by my knowledge of nutrition, culinary arts, and the cultural significance of Mediterranean cuisine.
Mediterranean Diet Concepts: The Mediterranean diet is a renowned and highly regarded eating pattern that emphasizes consuming fresh fruits and vegetables, healthy fats, whole grains, legumes, fish, and lean protein, along with moderate consumption of red wine. This diet is inspired by the traditional dietary patterns of people living in the Mediterranean region, known for their longevity and lower rates of chronic diseases.
Healthy Lifestyle Habits: In addition to the food components, the Mediterranean diet also promotes healthy lifestyle habits, including mindful eating, regular physical activity, and stress reduction. These habits are integral to the overall health benefits associated with the Mediterranean diet.
Seven-Day Mediterranean Diet Plan: The seven-day Mediterranean diet plan typically includes a variety of nutritious and delicious meal options for breakfast, lunch, dinner, and snacks. The meal plan is designed to provide approximately 1,200 to 2,000 calories per day, depending on individual needs and goals. It offers a balanced combination of macronutrients and micronutrients to support overall health and well-being.
Meal Preparation and Planning: Meal preparation and planning are essential components of the Mediterranean diet. This involves prepping ingredients in advance, such as cooking quinoa, preparing salads, and storing meal components in airtight containers for convenient and healthy eating throughout the week.
Nutrient Composition: The Mediterranean diet meal plan provides a balance of essential nutrients, including protein, carbohydrates, fiber, and healthy fats. The emphasis on whole, unprocessed foods ensures a rich supply of vitamins, minerals, and antioxidants, contributing to the diet's health-promoting effects.
Variety and Seasonal Adaptations: The Mediterranean diet encourages variety in food choices and incorporates seasonal adaptations, such as summer and fall meal plans, to align with the availability of fresh, local produce. This approach highlights the importance of embracing diverse flavors and culinary traditions within the Mediterranean diet framework.
By integrating these concepts and practices, individuals can experience the numerous health benefits associated with the Mediterranean diet, including improved heart health, weight management, and overall well-being.
