This 7-day Mediterranean diet meal plan includes Mediterranean recipes with calories, macros (carbohydrates, protein, fat), and cooking instructions. Each day features breakfast, lunch, dinner, and snacks, aligning with the Mediterranean food list.
Yogurt Parfait
Yogurt Parfait
Mediterranean Chickpea Salad
Mediterranean Chickpea Salad
Golden toast with creamy green avocado and red tomato
Golden toast with creamy green avocado and red tomato
Golden toast with creamy green avocado and red tomato
Golden toast with creamy green avocado and red tomato
hearty lentil soup
hearty lentil soup
Golden skewers with colorful veggies next to creamy tzatziki.
Golden skewers with colorful veggies next to creamy tzatziki.
Day 1
- Breakfast: Greek Yogurt Parfait
- Ingredients: 1 cup plain Greek yogurt (245g), 1 tbsp honey (21g), 1/4 cup mixed berries (37g), 2 tbsp chopped walnuts (14g), 1 tbsp chia seeds (12g).
- Instructions: Layer yogurt in a glass, drizzle honey, add berries, walnuts, and chia seeds.
- Calories: 350 | Carbs: 30g | Protein: 20g | Fat: 18g
- Benefits: Probiotics, antioxidants, omega-3s
- Lunch: Mediterranean Chickpea Salad
- Ingredients: 1 can chickpeas (240g, rinsed), 1 cucumber (150g, diced), 1 cup cherry tomatoes (149g, halved), 1/4 red onion (25g, sliced), 1/4 cup feta (28g), 2 tbsp olive oil (27g), 1 tbsp lemon juice (15g), 1 tsp oregano.
- Instructions: Mix chickpeas, cucumber, tomatoes, onion, and feta. Whisk oil, lemon juice, and oregano; toss with salad.
- Calories: 400 | Carbs: 45g | Protein: 15g | Fat: 20g
- Benefits: Fiber, protein.
- Dinner: Grilled Salmon with Quinoa and Roasted Vegetables
- Ingredients: 4 oz salmon fillet (113g), 1 cup cooked quinoa (185g), 1 zucchini (196g), 1 red bell pepper (119g), 1 tbsp olive oil (14g), 1 tsp rosemary, salt, pepper.
- Instructions: Preheat oven to 400°F. Toss zucchini and pepper with oil, rosemary, salt, and pepper; roast 20 minutes. Grill salmon 4-5 minutes per side. Serve over quinoa.
- Calories: 500 | Carbs: 40g | Protein: 30g | Fat: 25g
- Benefits: Omega-3s, vitamins.
- Snack: 1 apple (182g), 10 almonds (17g).
- Calories: 150 | Carbs: 25g | Protein: 3g | Fat: 7g
Day 2
- Breakfast: Whole-Grain Toast with Avocado and Tomato
- Ingredients: 1 slice whole-grain bread (28g), 1/2 avocado (70g), 1/2 tomato (62g, sliced), 1 tsp olive oil (5g), pinch of sea salt.
- Instructions: Toast bread, mash avocado, spread on toast, add tomato, drizzle oil, and sprinkle salt.
- Calories: 250 | Carbs: 25g | Protein: 5g | Fat: 15g
- Benefits: Healthy fats.
- Lunch: Lentil Soup
- Ingredients: 1 cup lentils (198g), 1 carrot (61g, diced), 1 celery stalk (40g, diced), 1/2 onion (55g, chopped), 2 cups vegetable broth (480g), 1 tbsp olive oil (14g), 1 tsp cumin.
- Instructions: Sauté onion, carrot, and celery in oil for 5 minutes. Add lentils, broth, and cumin; simmer 25 minutes.
- Calories: 350 | Carbs: 50g | Protein: 18g | Fat: 8g
- Benefits: Plant-based protein.
- Dinner: Chicken and Vegetable Skewers with Tzatziki
- Ingredients: 4 oz chicken breast (113g, cubed), 1 zucchini (196g), 1 bell pepper (119g), 1/2 cup Greek yogurt (123g), 1/4 cucumber (26g, grated), 1 garlic clove (3g, minced), 1 tbsp lemon juice (15g).
- Instructions: Skewer chicken, zucchini, and pepper; grill 8-10 minutes. Mix yogurt, cucumber, garlic, and lemon for tzatziki. Serve together.
- Calories: 400 | Carbs: 15g | Protein: 35g | Fat: 18g
- Benefits: Lean protein, probiotics.
- Snack: 1 orange (131g), 1 oz dark chocolate (28g).
- Calories: 180 | Carbs: 25g | Protein: 2g | Fat: 8g
- Image Description: A juicy orange next to rich dark chocolate.
Day 3
- Breakfast: Oatmeal with Figs and Almonds
- Ingredients: 1/2 cup oats (40g), 1 cup almond milk (240g), 2 dried figs (38g, chopped), 1 tbsp almonds (7g), 1 tsp honey (7g).
- Instructions: Cook oats in milk for 5 minutes. Top with figs, almonds, and honey.
- Calories: 300 | Carbs: 45g | Protein: 8g | Fat: 10g
- Benefits: Fiber, nutrients.
Day 4
- Breakfast: Spinach and Feta Omelette
- Ingredients: 2 large eggs (100g), 1 cup spinach (30g), 1/4 cup feta cheese (28g), 1 tsp olive oil (5g), 1 slice whole-grain toast (28g).
- Instructions: Heat oil in a skillet over medium heat. Sauté spinach for 1-2 minutes, pour in beaten eggs, and sprinkle feta. Cook 2-3 minutes until set. Serve with toast.
- Calories: 320 | Carbs: 20g | Protein: 18g | Fat: 20g
- Image Description: A fluffy green-flecked omelette with crumbled white feta, served beside a slice of golden whole-grain toast.
- Benefits: Protein, vitamins, and healthy fats.
- Lunch: Grilled Vegetable and Hummus Wrap
- Ingredients: 1 whole-grain wrap (50g), 2 tbsp hummus (30g), 1/2 cup grilled eggplant (50g), 1/2 cup grilled zucchini (50g), 1/4 cup roasted red peppers (45g), 1 tsp olive oil (5g).
- Instructions: Grill eggplant and zucchini with oil for 5-7 minutes. Spread hummus on wrap, add grilled vegetables and peppers, roll up, and serve.
- Calories: 350 | Carbs: 45g | Protein: 10g | Fat: 15g
- Image Description: A golden-brown wrap filled with vibrant grilled veggies and creamy hummus, cut in half to reveal the layers.
- Benefits: Fiber and plant-based protein.
- Dinner: Baked Cod with Lemon and Olives
- Ingredients: 4 oz cod fillet (113g), 1 tbsp olive oil (14g), 1 tbsp lemon juice (15g), 1/4 cup olives (30g), 1 cup steamed asparagus (90g), 1/2 cup couscous (80g, cooked).
- Instructions: Preheat oven to 375°F. Place cod in a baking dish, drizzle with oil and lemon juice, top with olives, and bake for 15-20 minutes. Serve with steamed asparagus and couscous.
- Calories: 450 | Carbs: 35g | Protein: 28g | Fat: 20g
- Image Description: A white cod fillet topped with black olives and lemon zest, served with bright green asparagus and fluffy couscous.
- Benefits: Omega-3s and antioxidants.
- Snack: 1 pear (178g), 1 tbsp pistachios (7g).
- Calories: 160 | Carbs: 25g | Protein: 3g | Fat: 6g
- Image Description: A juicy yellow pear next to a small pile of green pistachios.
Day 5
- Breakfast: Mediterranean Breakfast Bowl
- Ingredients: 1/2 cup cooked farro (95g), 1/4 cup cherry tomatoes (37g, halved), 1/4 cup cucumber (38g, diced), 1 tbsp olive oil (14g), 1 tbsp feta (7g), 1 tsp parsley (1g).
- Instructions: Mix cooked farro with tomatoes, cucumber, oil, feta, and parsley in a bowl. Serve warm or cold.
- Calories: 280 | Carbs: 30g | Protein: 6g | Fat: 15g
- Image Description: A colorful bowl with nutty farro, red tomatoes, green cucumber, and white feta, sprinkled with green parsley.
- Benefits: Whole grains and vitamins.
- Lunch: Tuna and White Bean Salad
- Ingredients: 1 can tuna (120g, drained), 1 cup canned white beans (180g, rinsed), 1/4 cup red onion (25g, sliced), 1 tbsp olive oil (14g), 1 tbsp lemon juice (15g), 1 tsp dill.
- Instructions: Combine tuna, beans, and onion in a bowl. Whisk oil, lemon juice, and dill; toss with salad.
- Calories: 400 | Carbs: 35g | Protein: 30g | Fat: 15g
- Image Description: A light salad with flaky tuna, white beans, and purple onion, drizzled with a glossy lemon dressing.
- Benefits: Lean protein and fiber.
- Dinner: Stuffed Bell Peppers with Quinoa and Turkey
- Ingredients: 1 large bell pepper (119g), 1/2 cup cooked quinoa (93g), 2 oz ground turkey (56g), 1/4 cup tomato sauce (60g), 1 tsp olive oil (5g), 1 tbsp parsley (2g).
- Instructions: Preheat oven to 375°F. Sauté turkey in oil, mix with quinoa and sauce, stuff into halved pepper, and bake for 25 minutes. Garnish with parsley.
- Calories: 380 | Carbs: 40g | Protein: 20g | Fat: 15g
- Image Description: A vibrant red pepper half filled with quinoa and turkey, topped with bright green parsley.
- Benefits: Balanced macros and nutrients.
- Snack: 1 cup grapes (151g), 1 oz walnuts (28g).
- Calories: 220 | Carbs: 25g | Protein: 4g | Fat: 15g
- Image Description: A cluster of purple grapes next to a handful of rich brown walnuts.
Day 6
- Breakfast: Scrambled Eggs with Tomatoes and Basil
- Ingredients: 2 large eggs (100g), 1/2 cup cherry tomatoes (74g, halved), 1 tsp olive oil (5g), 1 tbsp fresh basil (2g), 1 slice whole-grain toast (28g).
- Instructions: Heat oil in a skillet, add tomatoes, cook for 2 minutes, pour in beaten eggs, scramble until set, and stir in basil. Serve with toast.
- Calories: 300 | Carbs: 20g | Protein: 15g | Fat: 18g
- Image Description: Fluffy yellow eggs mixed with red tomatoes and green basil, served with golden toast.
- Benefits: Protein and antioxidants.
- Lunch: Mediterranean Pasta Salad
- Ingredients: 1 cup cooked whole-grain pasta (140g), 1/4 cup artichoke hearts (42g), 1/4 cup olives (30g), 1/4 cup feta (28g), 1 tbsp olive oil (14g), 1 tsp oregano.
- Instructions: Toss cooked pasta with artichokes, olives, feta, oil, and oregano in a bowl. Serve chilled or at room temperature.
- Calories: 400 | Carbs: 50g | Protein: 12g | Fat: 18g
- Image Description: A bowl of brown pasta mixed with green artichokes, black olives, and white feta, glistened with oil.
- Benefits: Whole grains and healthy fats.
- Dinner: Roasted Chicken with Rosemary and Sweet Potatoes
- Ingredients: 4 oz chicken breast (113g), 1 small sweet potato (130g, cubed), 1 tbsp olive oil (14g), 1 tsp rosemary, salt, pepper.
- Instructions: Preheat oven to 400°F. Toss sweet potato with oil, rosemary, salt, and pepper; roast for 25 minutes. Add chicken, roast 20-25 minutes more.
- Calories: 450 | Carbs: 30g | Protein: 30g | Fat: 20g
- Image Description: Golden chicken breast beside orange sweet potato cubes, sprinkled with green rosemary.
- Benefits: Lean protein and complex carbs.
- Snack: 1 peach (150g), 1 tbsp sunflower seeds (9g).
- Calories: 140 | Carbs: 20g | Protein: 3g | Fat: 6g
- Image Description: A ripe yellow peach next to a small pile of dark sunflower seeds.
Day 7
- Breakfast: Fruit and Nut Muesli
- Ingredients: 1/2 cup rolled oats (40g), 1 cup almond milk (240g), 1/4 cup raisins (41g), 1 tbsp almonds (7g), 1 tsp honey (7g).
- Instructions: Soak oats in almond milk overnight or cook for 5 minutes. Top with raisins, almonds, and honey.
- Calories: 320 | Carbs: 50g | Protein: 8g | Fat: 10g
- Image Description: A bowl of creamy oats with dark raisins and golden almonds, drizzled with honey.
- Benefits: Fiber and nutrients.
- Lunch: Greek Salad with Grilled Shrimp
- Ingredients: 1 cup lettuce (36g), 1/2 cup cherry tomatoes (74g), 1/4 cucumber (38g), 1/4 cup feta (28g), 4 oz shrimp (113g), 1 tbsp olive oil (14g), 1 tbsp lemon juice (15g).
- Instructions: Grill shrimp 2-3 minutes per side. Toss lettuce, tomatoes, cucumber, and feta with oil and lemon juice. Top with shrimp.
- Calories: 380 | Carbs: 10g | Protein: 30g | Fat: 20g
- Image Description: A fresh salad with green lettuce, red tomatoes, white feta, and pink shrimp, drizzled with dressing.
- Benefits: Lean protein and vitamins.
- Dinner: Eggplant Parmesan with Whole-Grain Bread
- Ingredients: 1 small eggplant (250g, sliced), 1/4 cup tomato sauce (60g), 1/4 cup mozzarella (28g), 1 tbsp olive oil (14g), 1 slice whole-grain bread (28g).
- Instructions: Preheat oven to 375°F. Brush eggplant slices with oil, bake 15 minutes, top with sauce and mozzarella, bake 10 more minutes. Serve with bread.
- Calories: 400 | Carbs: 40g | Protein: 12g | Fat: 20g
- Image Description: Layers of golden eggplant with red sauce and melted mozzarella, served with a slice of bread.
- Benefits: Antioxidants and whole grains.
- Snack: 1 cup strawberries (150g), 1 oz almonds (28g).
- Calories: 200 | Carbs: 20g | Protein: 6g | Fat: 15g
- Image Description: Bright red strawberries next to a handful of brown almonds.
