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Mediterranean Diet Meal Plan: 7-Day Guide to Eating Well

Eating healthy doesn’t have to be hard. This 7-day Mediterranean Diet meal plan gives you flavorful meals, nutrition info, and planning tools to thrive.
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Mediterranean Diet Meal Plan
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Introduction: The Mediterranean Diet Meal Plan That Actually Works

The Mediterranean Diet is more than a food trend—it’s a proven, heart-healthy lifestyle packed with flavor, color, and balance. But if you’re wondering what do I actually eat on this diet?—you’re not alone.

This article gives you a practical 7-day Mediterranean Diet meal plan complete with daily nutrition info, hero images for each day, and even a few meal planners from Amazon that can help you stay consistent. Whether you’re new to the lifestyle or need fresh ideas, this guide has you covered.

Your 7-Day Mediterranean Diet Meal Plan

Each day includes breakfast, lunch, dinner, and a snack, with estimated calorie counts and macronutrient breakdowns. All dishes use simple, whole-food ingredients and are easy to prep.

Day 1 Meal Plan

  • Breakfast: Greek yogurt with honey, walnuts & berries
  • Lunch: Chickpea salad with arugula, tomatoes & lemon vinaigrette
  • Snack: Cucumber slices & hummus
  • Dinner: Grilled salmon with quinoa and roasted zucchini


Nutrition Estimate: ~1,700 calories

  • Protein: 90g
  • Carbs: 160g
  • Fats: 80g

Day 2 Meal Plan

  • Breakfast: Oatmeal with sliced almonds, figs & cinnamon
  • Lunch: Whole grain wrap with grilled eggplant, hummus & greens
  • Snack: A small handful of mixed nuts
  • Dinner: Baked lemon chicken thighs with roasted sweet potatoes and broccoli


Nutrition Estimate: ~1,800 calories

  • Protein: 100g
  • Carbs: 170g
  • Fats: 75g

Day 3 Meal Plan

  • Breakfast: Scrambled eggs with spinach and cherry tomatoes
  • Lunch: Lentil soup with side Greek salad
  • Snack: Apple with almond butter
  • Dinner: Shrimp stir-fry with farro and seasonal vegetables


Nutrition Estimate: ~1,750 calories

  • Protein: 85g
  • Carbs: 155g
  • Fats: 78g

Day 4 Meal Plan

  • Breakfast: Avocado toast on whole grain bread with poached egg
  • Lunch: Mediterranean tuna salad with olive oil & parsley
  • Snack: Plain Greek yogurt with sunflower seeds
  • Dinner: Stuffed bell peppers with brown rice and ground turkey


Nutrition Estimate: ~1,850 calories

  • Protein: 95g
  • Carbs: 165g
  • Fats: 85g

Day 5 Meal Plan

  • Breakfast: Smoothie with spinach, banana, Greek yogurt & chia seeds
  • Lunch: Tabbouleh salad with grilled halloumi
  • Snack: Carrot sticks with tzatziki
  • Dinner: Baked cod with ratatouille and whole grain couscous


Nutrition Estimate: ~1,700 calories

  • Protein: 88g
  • Carbs: 150g
  • Fats: 75g

Day 6 Meal Plan

  • Breakfast: Cottage cheese with sliced peaches & flaxseed
  • Lunch: Mediterranean quinoa bowl with chickpeas and tahini drizzle
  • Snack: Roasted red pepper hummus with whole grain crackers
  • Dinner: Grilled lamb skewers with Greek salad and lemon couscous


Nutrition Estimate: ~1,900 calories

  • Protein: 92g
  • Carbs: 170g
  • Fats: 85g

Day 7 Meal Plan

  • Breakfast: Whole grain toast with ricotta & strawberries
  • Lunch: Eggplant stew (Imam Bayildi) with side arugula salad
  • Snack: Olives & almonds
  • Dinner: Pasta with garlic, olive oil, spinach & shrimp


Nutrition Estimate: ~1,800 calories

  • Protein: 85g
  • Carbs: 165g
  • Fats: 80g

If you want to stick to your Mediterranean Diet meal plan long-term, a good planner makes all the difference. Here are three popular tools worth adding to your kitchen or desk:

Sweetzer & Orange Gold Meal Planner & Grocery List Notepad

Sweetzer & Orange Gold Meal Planner & Grocery List Notepad
Courtesy of Amazon
  • Includes 50 tear-off sheets with space for meal planning and grocery lists
  • Magnetic back makes it easy to stick to your fridge
  • Clean layout for simple and fast weekly planning
  • Great combo of elegance + practicality
Buy at Amazon

Clever Fox Food Journal

Clever Fox Food Journal
Courtesy of Amazon
  • Tracks meals, water, macros & habits
  • Includes weekly meal planning pages
  • Durable, high-quality pages
Buy at Amazon
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FAQs

Q: Can I prep all these meals in advance?

Yes! Many of these dishes—like grain bowls, roasted veggies, and salads—are ideal for batch cooking and storing in the fridge.

Q: Do I need to follow this meal plan exactly?

Not at all! Use it as inspiration. The beauty of Mediterranean Diet is flexibility. Mix and match based on your taste, budget, or what’s in season.

Q: Are snacks necessary?

Snacks are optional, but they can help maintain steady energy throughout the day. Just stick to whole, unprocessed options.

Conclusion: Start Your Mediterranean Week Strong

This 7-day Mediterranean Diet meal plan isn’t about perfection—it’s about progress, flavor, and feeling good in your body. Whether you’re using it as a reset or a roadmap to a healthier lifestyle, the Mediterranean way makes eating well feel easy and enjoyable.

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