Easy Mediterranean Diet 7-day Meal Plan

Here’s a handy free 7-day meal plan following the principles of the Mediterranean Diet which is considered by many to be one of the healthiest ways to eat. The Mediterranean Diet is known for its emphasis on unprocessed whole foods and recipes made from scratch. But it doesn’t have to be complicated and this simple meal plan will make it even easier.

What do you eat on a typical day on the Mediterranean Diet?

A typical day includes plenty of vegetables and whole grains, some dairy, lean white meat or fish, some legumes and healthy fats from extra virgin olive oil. For more detail read my articles on foods to eat on the Mediterranean Diet and snacks on the Mediterranean Diet.

Hints and Tips Before Starting

The Mediterranean Diet contains a lot of fibre and this may be more than you are used to eating. A sudden increase in fibre can cause gas, bloating an altered bowel habits.

To avoid experiencing these problems try increasing your fibre intake slowly over a few weeks. Also make sure to drink plenty of water.

Make a batch of cooked quinoa to store in your fridge to save time when making your quinoa salads and porridge.

Meal Plan Day 1:

Breakfast:

Lunch:

Mediterranean chickpea salad: mix chickpeas with feta, chopped cucumber, tomatoes, and olives. Add extra virgin olive oil and red wine vinegar as a dressing. Serve with wholemeal pitta bread.

Dinner:

Snack:

Mixed nuts and fresh fruit.

Meal Plan Day 2:

Breakfast:

Lunch:

Wholemeal wrap made with any leftovers from the chicken quinoa salad. Add fresh spinach leaves and hummus.

Dinner:

Baked cod served with boiled new potatoes, green beans and a vinaigrette dressing.

Snack:

Greek salad skewers (cherry tomatoes, cucumber, feta, olives).

Meal Plan Day 3:

Breakfast:

Whole grain toast with mashed avocado, chopped tomato, and a sprinkle of feta cheese and paprika.

Lunch:

Dinner:

Halloumi stuffed peppers.

Snack:

Hummus with carrot and cucumber sticks.

Meal Plan Day 4:

Breakfast:

Lunch:

Dinner:

Snack:

Dried apricots and almonds.

Meal Plan Day 5:

Breakfast:

Lunch:

Dinner:

Snack:

Whole grain crackers with sweet potato hummus.

Meal Plan Day 6:

Breakfast:

Lunch:

Leftover salmon from Day 5 with mixed salad leaves, a dollop of hummus and wholemeal pitta.

Dinner:

Snack:

Yoghurt with honey and sliced almonds.

Meal Plan Day 7:

Breakfast:

Lunch:

Leftover chicken from Day 6 shredded and served in a wholemeal wrap with hummus and Sriracha sauce

Dinner:

Chilli prawn linguini.

Snack:

Fresh fruit salad with mint.

More great articles on starting the Mediterranean Diet