A 7-Day Mediterranean Diet Meal Plan For a Healthier Week

The Mediterranean diet is more than just a meal plan – it’s a way of life. It emphasizes whole, minimally processed foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, fish, and olive oil, while limiting processed and red meats, added sugars, and saturated fats. Plus, from reducing the risk of chronic diseases, such as heart disease, diabetes, and certain types of cancer, while also promoting well-being, it’s no wonder this way of eating has been named the best diet to follow for longer life! And with this 7-day Mediterranean diet meal plan, you can enjoy delicious, flavorful meals while sticking to this healthy way of eating.

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Day 1

• Breakfast: Greek yogurt with berries and walnuts
• Snack: Fresh fruit
• Lunch: Greek salad with grilled chicken and whole-grain pita bread
• Snack: Hummus with carrot sticks
• Dinner: Grilled salmon with roasted vegetables and quinoa

Day 2

• Breakfast: Whole-grain toast with avocado and a boiled egg
• Snack: Raw almonds
• Lunch: Grilled vegetable wrap with hummus and feta cheese
• Snack: Apple slices with almond butter
• Dinner: Baked chicken with roasted sweet potatoes and green beans

Day 3

• Breakfast: Oatmeal with banana slices and cinnamon
• Snack: Fresh fruit
• Lunch: Lentil soup with a side salad
• Snack: Greek yogurt with honey and granola
• Dinner: Grilled shrimp with roasted vegetables and brown rice

Related: 6 Mediterranean Diet Sheet Pan Recipes for Easy Weeknights

Day 4

• Breakfast: Smoothie with spinach, banana, almond milk, and chia seeds
• Snack: Raw veggies with hummus
• Lunch: Tuna salad with whole-grain crackers
• Snack: Fresh fruit
• Dinner: Baked fish with roasted vegetables and quinoa

Day 5

• Breakfast: Whole-grain waffles with fresh berries and whipped cream
• Snack: Raw almonds
• Lunch: Whole-grain pita stuffed with veggies and hummus
• Snack: Fresh fruit
• Dinner: Grilled steak with roasted vegetables and brown rice

Day 6

• Breakfast: Greek yogurt with honey and granola
• Snack: Fresh fruit
• Lunch: Quinoa salad with roasted vegetables and feta cheese
• Snack: Raw veggies with hummus
• Dinner: Baked chicken with roasted sweet potatoes and green beans

Day 7

• Breakfast: Scrambled eggs with whole-grain toast and fresh fruit
• Snack: Raw almonds
• Lunch: Chickpea salad with whole-grain crackers
• Snack: Fresh fruit
• Dinner: Grilled shrimp with roasted vegetables and brown rice

Read next: 7 Mediterranean Diet Lunch Ideas We Love Right Now