Here’s a 7-Day Mediterranean Diet Meal Plan tailored for beginners. This plan emphasizes heart-healthy, nutrient-rich foods like vegetables, fruits, whole grains, olive oil, nuts, legumes, and lean proteins. It’s simple, flavorful, and easy to follow.
Day 1
Breakfast:
- Greek yogurt (plain, 3/4 cup) topped with fresh berries, a drizzle of honey, and 1 tablespoon of walnuts
Snack:
- A handful of almonds
Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, olives, and olive oil-lemon dressing
- 1 small whole-grain pita
Snack:
- Fresh carrot and cucumber sticks with a small serving of hummus
Dinner:
- Baked salmon with a side of roasted zucchini and quinoa
Day 2
Breakfast:
- Avocado toast (1 slice whole-grain bread topped with 1/4 avocado and a poached egg)
Snack:
- A small handful of pistachios
Lunch:
- Lentil soup with a small side of mixed greens dressed with olive oil and vinegar
Snack:
- A small pear or apple
Dinner:
- Grilled shrimp sautéed with garlic and olive oil
- A side of couscous and steamed broccoli
Day 3
Breakfast:
- Smoothie: 1/2 banana, 1/2 cup spinach, 1/2 cup almond milk, 1 tablespoon chia seeds
Snack:
- 1 boiled egg
Lunch:
- Chickpea and vegetable stir-fry with olive oil and a squeeze of lemon juice
Snack:
- A handful of olives
Dinner:
- Grilled chicken kabobs with peppers, onions, and zucchini served over brown rice
Day 4
Breakfast:
- Oatmeal (1/2 cup oats cooked in water or almond milk) topped with fresh raspberries and a sprinkle of cinnamon
Snack:
- 1 small handful of walnuts
Lunch:
- Whole-grain pasta with cherry tomatoes, spinach, garlic, olive oil, and a sprinkle of Parmesan
Snack:
- 1 small orange
Dinner:
- Baked trout with roasted sweet potatoes and a side of steamed green beans
Day 5
Breakfast:
- Greek yogurt (plain) with sliced almonds and a drizzle of honey
Snack:
- Cucumber slices with tzatziki
Lunch:
- Quinoa salad with black beans, chopped cucumber, tomatoes, parsley, olive oil, and lemon juice
Snack:
- A small handful of sunflower seeds
Dinner:
- Grilled chicken breast with roasted Brussels sprouts and mashed cauliflower
Day 6
Breakfast:
- 2 scrambled eggs with a side of sliced avocado and cherry tomatoes
Snack:
- A handful of mixed nuts
Lunch:
- Stuffed bell peppers (filled with quinoa, chickpeas, and diced vegetables)
Snack:
- 1 boiled egg
Dinner:
- Grilled salmon with a side of wild rice and roasted asparagus
Day 7
Breakfast:
- Smoothie bowl: Blend spinach, 1/2 banana, frozen mixed berries, and almond milk; top with chia seeds and a few sliced almonds
Snack:
- 1 small handful of hazelnuts
Lunch:
- Mediterranean tuna salad (canned tuna mixed with olive oil, lemon juice, parsley, and capers) served on a bed of arugula
Snack:
- Fresh veggie sticks with hummus
Dinner:
- Baked chicken thighs with roasted carrots and a side of sautéed kale
Tips for Beginners
- Hydration: Drink water or herbal teas throughout the day.
- Seasoning: Use Mediterranean staples like olive oil, lemon juice, oregano, thyme, garlic, and rosemary.
- Meal Prep: Cook larger batches of grains, roasted veggies, and proteins for easy assembly during the week.
- Enjoy Moderation: A glass of red wine is optional with dinner a few times a week.
Would you like recipes or a shopping list for this meal plan? 😊
