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Easy Mediterranean Diet 7-day Meal Plan

October 2, 2023 by Liz 1 Comment

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:

Tropical Chia Seed Yoghurt Bowl

Tropical Chia Seed Yoghurt Bowl

Kiwi and pineapple with granola and chia yoghurt

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:

Chicken quinoa salad

Lemon Chicken Quinoa Salad

Chicken breast with lemon, mustard, garlic, fresh veggies and quinoa.

Snack:

Mixed nuts and fresh fruit.

Meal Plan Day 2:

Breakfast:

Granola clusters

Homemade granola with yoghurt

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:

avocado sardines on toast

Avocado and Sardines on Toast

Dinner:

Halloumi stuffed peppers.

Snack:

Hummus with carrot and cucumber sticks.

Meal Plan Day 4:

Breakfast:

egg muffins

Breakfast Egg Muffins with Broccoli and Cheddar 

A great make-ahead breakfast

Lunch:

Carrot and parsnip soup

Spiced Carrot and Parsnip Soup

Simple tasty and filling! Serve with homemade flatbreads

Dinner:

chicken tikka with rice and peppers

Tasty Chicken Tikka

Succulent chicken served with rice and roasted pepper and onions

Snack:

Dried apricots and almonds.

Meal Plan Day 5:

Breakfast:

Mango Smoothie Bowl finished dish with toppings

Mango Smoothie Bowl

Refreshing and healthy mango blitzed with yoghurt and served with your favourite toppings

Lunch:

Beetroot and feta salad on a plate

Beetroot feta and quinoa salad

Quick and easy (and very tasty)!

Dinner:

Final dish served on a plate with parsley.

Mediterranean Salmon Tray Bake

Salmon marinaded with lemon garlic and mustard served with roasted courgette and cherry tomatoes.

Snack:

Whole grain crackers with sweet potato hummus.

Meal Plan Day 6:

Breakfast:

oat and quinoa porridge

Vanilla Oat and Quinoa Porridge

Use ready cooked quinoa to save time

Lunch:

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

Dinner:

chicken with Mediterranean vegetables

Slow Cooker Mediterranean Chicken and Vegetables

Snack:

Yoghurt with honey and sliced almonds.

Meal Plan Day 7:

Breakfast:

Savoury Quinoa Bowl

The Best Savoury Quinoa Breakfast Bowl

So nutritious and filling…

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

Bunch of basil

How do you kickstart a Mediterranean diet?

hummus and vegetables

15 Tips for cheap Mediterranean Meals

bowl of eggs

Are Eggs OK on a Mediterranean Diet?

Filed Under: Healthy Eating, Meal planning, Mediterranean Diet, Topics

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  1. How do you kickstart a Mediterranean diet? says:
    September 17, 2024 at 11:12 am

    […] quinoa salad, baked fish with roasted vegetables, and a hearty chickpea stew. Having a sample meal plan can simplify your shopping and ensure you have everything you need for delicious, nutritious meals […]

    Reply

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Hi! I’m Liz. Here you’ll find easy recipes and information to help you feed your family nourishing and tasty meals.
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