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.
Meal Plan Day 1:
![](https://i0.wp.com/cookingcompass.co.uk/wp-content/uploads/2023/10/Yoghurt-oat-and-berries-2.jpg?resize=640%2C960&ssl=1)
Breakfast:
Greek yoghurt with fresh berries and a drizzle of honey.
Lunch:
Mediterranean chickpea salad with feta, cucumbers, tomatoes, and olives. Add extra virgin olive oil and red wine vinegar as a dressing.
Dinner:
Chicken breast marinaded in lemon, garlic and oregano and baked in the oven. Quinoa with roasted vegetables (courgette, peppers, onions and cherry tomatoes).
Snack:
Mixed nuts and fresh fruit.
Meal Plan Day 2:
Breakfast:
Whole grain toast with avocado, tomato, and a sprinkle of feta cheese.
Lunch:
Hummus wrap with whole wheat tortilla, mixed lettuce leaves, cherry tomatoes, and cucumber.
Dinner:
Baked cod with Mediterranean salsa (tomatoes, olives, capers), couscous, steamed asparagus.
Snack:
Greek salad skewers (cherry tomatoes, cucumber, feta, olives).
Meal Plan Day 3:
Breakfast:
Whole grain pancakes with fresh fruit and a drizzle of honey.
Lunch:
Mediterranean quinoa salad with chickpeas, cucumbers, kalamata olives, and feta.
Dinner:
Aubergine and tomato stuffed peppers, grilled chicken skewers, Tzatziki sauce, whole grain pita.
Snack:
Hummus with carrot and cucumber sticks.
Meal Plan Day 4:
![Mushroom omelette with salad leaves](https://i0.wp.com/cookingcompass.co.uk/wp-content/uploads/2023/10/Mushroom-ommlette.jpg?resize=480%2C480&ssl=1)
Breakfast:
Omelette with mushrooms, feta, parsley and salad leaves.
Lunch:
Greek Salad with pan fried chicken, quinoa, and Tzatziki dressing.
Dinner:
Mediterranean baked haddock with whole wheat pasta, tomato sauce, mozzarella, and a side of green beans.
Snack:
Dried apricots and almonds.
Meal Plan Day 5:
![A Mango Smoothie Bowl topped with sliced strawberries, kiwis, coconut and granola](https://i0.wp.com/cookingcompass.co.uk/wp-content/uploads/2023/10/Mango-smoothie-bowl-with-toppings.jpg?resize=640%2C480&ssl=1)
Breakfast:
Mango Smoothie Bowl with berries, kiwi and a sprinkle of granola.
Lunch:
Mediterranean lentil soup, whole grain bread.
Dinner:
Baked salmon with lemon mayo sauce, roasted sweet potatoes, sauteed spinach.
Snack:
Whole grain crackers with hummus.
![Lemon baked salmon with salad](https://i0.wp.com/cookingcompass.co.uk/wp-content/uploads/2023/10/Lemon-Salmon-Main-2.jpg?resize=480%2C640&ssl=1)
Meal Plan Day 6:
Breakfast:
Vanilla oat and quinoa porridge.
![oat and quino porridge](https://i0.wp.com/cookingcompass.co.uk/wp-content/uploads/2024/02/cooked-and-served-oat-and-quinoa-porridge.jpg?resize=680%2C510&ssl=1)
Lunch:
Quiche with spinach, feta, and tomatoes, mixed salad leaves.
Dinner:
Mediterranean stuffed peppers with minced turkey, brown rice, tomatoes, and olives.
Snack:
Yoghurt with honey and sliced almonds.
Meal Plan Day 7:
![Prawn linguini with chilli and spinach](https://i0.wp.com/cookingcompass.co.uk/wp-content/uploads/2023/10/Pasta-with-prawns.jpg?resize=640%2C853&ssl=1)
Breakfast:
Breakfast burrito with scrambled eggs, black beans, tomatoes, and avocado in a whole wheat tortilla.
Lunch:
Greek chicken salad with spinach leaves, cherry tomatoes, cucumber, feta, and vinaigrette.
Dinner:
Lemon Garlic prawn pasta with whole wheat linguine, spinach and chilli.
Snack:
Fresh fruit salad with mint.
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