7-Day Mediterranean diet meal plan
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7-Day Mediterranean Diet Meal Plan (Recipes) For Beginners

For the fifth year in a row, the Mediterranean Diet was voted the best diet by the US News and World Report (1). 

With credentials like that, you may want to give the Mediterranean Diet a try. If this is you, then this 7-day Mediterranean diet meal plan is the perfect place to start.

If you are interested in weight loss, you will need to eat fewer calories than you are currently eating. 

This 7-Day Mediterranean Diet meal plan is around 1,300 calories. A 1300-calorie diet will promote weight loss for many. 

However, some will need more calories to lose weight in a healthy way. I have also included modifications to increase the calories to 1500 or 2,000 calories. You can find out more about your calorie needs here.

The Benefits of the Mediterranean Diet

Mediterranean diet benefits

The list of the Mediterranean Diet benefits is quite large.

According to research, the Mediterranean Diet:

  • Reduces the risk of cancer, heart disease, and other chronic diseases
  • Promotes brain function and reduces the risk of Alzheimer’s Disease
  • Includes foods known to reduce the risk of mood disorders like depression and anxiety
  • Promotes weight loss and weight maintenance

The Mediterranean Diet is high in many nutrients including:

  • Antioxidants
  • Omega-3s
  • Vitamins
  • Minerals
  • Fiber

People who eat the Mediterranean diet consume large amounts of fiber. Fiber is crucial when someone is trying to lose weight. High fiber foods help us feel full on fewer calories. 

In fact, one study found that a high fiber intake was one the biggest predictors of weight loss success (1).

What Is the Mediterranean Diet?

Mediterranean diet

The Mediterranean diet encourages high intakes of the following:

  • Vegetables
  • Fruit
  • Whole grains
  • Nuts and nut butter
  • Seeds

Moderate intakes of fish, especially cold-water fish, are also part of the Mediterranean diet. 

Although people on the Mediterranean diet usually eat some meat, this diet is heavily plant-based. Other foods on the Mediterranean food list are:

  • Probiotic-rich yogurt
  • Fresh herbs
  • Olive Oil

Red Wine is an optional part of the Mediterranean diet and should be consumed in moderation.

Eating the Mediterranean diet also involves limiting certain foods like:

  • Fried foods
  • Refined sugar
  • Refined carbohydrates
  • Ultra-processed foods

High intakes of these foods increase the risk of chronic disease, cancer, cognitive decline, and mood disorders. These foods also promote weight gain.

The 7-Day Mediterranean Diet Meal Plan

This meal plan is created with busy people in mind. The meals are convenient and quick, and the ingredients lists are short. This meal plan also includes several pre-packaged ingredients to make putting the meals together even quicker!

Please note that the calories and nutritional facts will vary depending on which packaged products and brands you choose.

Mediterranean Diet Meal Plan – Day 1

Mediterranean Diet Meal Plan - Day 1

Breakfast (384 calories)

Lunch (646 calories)

  • 1 scoop Hummus
  • 2 cups salad made with spinach leaves, broccoli florets, cherry tomatoes, chopped onion, and sliced cucumbers
  • 1 serving no sugar added Vinaigrette of your choice

To Make Day 1 Lunch:

Mix your vegetables in a bowl. Top your salad with a scoop of hummus. Then drizzle the hummus and salad with the salad dressing. 

Tip: Make enough salad for day 2. Store your leftover salad in the freezer until day 3. Don’t put the salad dressing on the salad until you are ready to eat.

Dinner (320 calories):

  • 1 cup sautéed Squash, zucchini, onion, and mushrooms
  • 1 cup olive oil and garlic whole-grain pasta

To Make Day 1 Dinner:

  • In a large skillet, heat 1 tablespoon of avocado oil for 1 minute. Add in 1 sliced squash, 1 sliced zucchini, 1 chopped onion, and 1 cup of sliced mushrooms. 
  • Sprinkle with salt and pepper. Stir frequently on medium-high heat for about 5 minutes. 
  • Set vegetables aside. Tip: This recipe should make enough vegetables for Day 2 Vegetable Tacos. Cover the extra vegetables and store them in the refrigerator. 
  • Cook 1 cup of whole-grain pasta per package directions.
  • In a skillet heat 2 tablespoons of olive oil on low heat for about 1 minute. Add in the pasta, vegetables, and 4 cloves of minced garlic. Sprinkle with salt and black pepper. Stir frequently for about 2 minutes or until the pasta is warm and well covered in olive oil. 

Daily Totals: 1,350 calories, 33. 5 g protein, 119 g carbohydrates, 20.6 g fiber, 64.3 g fat, 2,140 mg sodium

To Make It Around 1,500 Calories: Eat 1 apple and drink 12 ounces of kombucha for an afternoon snack.

To Make It Around 2,000 Calories: Eat 1/2 cup of almonds for a morning snack

Mediterranean Diet Meal Plan – Day 2

Mediterranean Diet Plan-Day 2

Breakfast (231 calories):

  • 1 cup plain Greek Yogurt
  • 1/2 cup granola
  • ½ cup blueberries
  • 1 teaspoon vanilla extract

To Make Day 2 Breakfast:

  • Mix the vanilla extract into the Greek yogurt. Top the Greek Yogurt with blueberries and granola.

Lunch (303 Calories):

  • 1 pouch of already flavored tuna (I like the Herb & Garlic flavor)
  • 2 cups salad made with spinach leaves, broccoli florets, cherry tomatoes, chopped onion, and sliced cucumbers (You can use the salad from Day 1)
  • 2 Serving no sugar added vinaigrette dressing of your choice

To Make Day 2 Lunch:

  • Mix your vegetables in a bowl. Top your salad with the tuna from the tuna pouch. Then drizzle the tuna and salad with the salad dressing.

Dinner (624 calories):

  • 3 Veggie Tacos

To Make Day 3 Dinner:

  • In a large skillet, heat 1 tablespoon of avocado oil for 1 minute. Add in the squash, zucchini, onions, and mushrooms. Sprinkle with salt and pepper. 
  • Stir frequently on medium-high heat for about 5 minutes. (Or use the leftover sautéed vegetables from day one.)
  • Top the three whole-grain soft tortillas with sauteed vegetables, ¼ cup store-bought Pico de Gallo, and ¼ cup store-bought guacamole)

Daily Totals: 1,291 calories, 48.7 g protein, 194.3 g carbohydrates, 33.6 g fiber, 77.8 g fat, 2,558 mg sodium

To Make It Around 1,500 Calories: Combine ¼ cup of raspberries, 1 Tablespoon of dark chocolate chips, and ¼ cup of walnuts. Eat this mix as an afternoon snack.

To Make It Around 2,000 Calories: Eat 1/2 cup of almonds for a morning snack.

Mediterranean Diet Meal Plan – Day 3

Mediterranean Diet Meal Plan - Day 3

Breakfast (295 calories):

Lunch (446 calories):

  • 1 Pesto Toast

To Make Day 3 Lunch:

  • Preheat the oven to 350 degrees. To make the pesto, combine 1 cup spinach, 1 cup kale, 1/3 cup Basil, 1/3 cup walnuts, ¼ cup flaxseed, ½ cup grated Parmesan, 2 cloves garlic, 1/2 cup olive oil, 1 teaspoon lemon juice, and ¼ teaspoon salt and black pepper in a food processor. 
  • Mix ingredients until they are well blended. Tip: This should make enough pesto for Day 4’s dinner. Cover the leftover pesto and store it in the refrigerator.
  • Spread ½ cup of pesto on whole bread. Place the bread on a baking sheet. Put the bread and baking sheet in the oven and bake for about 5-6 minutes or until the pesto looks bubbly. 

Dinner (609 calories):

  • 1 Black Bean Burger
  • 1 cup raw baby carrots + 4 tablespoons light ranch

To Make Day 3 Dinner:

  • You can find frozen black bean burgers in the freezer aisle of most grocery stores. 
  • To make, simply warm one burger up in the microwave for about 2 minutes. 
  • To build your burger, top whole-grain buns with the black bean burger and spinach leaves, mayo made with olive oil, no sugar added ketchup, a slice of tomato, and sliced onions.

Daily Totals: 1,350 calories, 30.5 g protein, 139.4 g carbohydrates, 23.2 g fiber, 74.6 g fat, 2,441 mg sodium

To Make It Around 1,500 Calories: Eat 1 apple and drink 12 ounces of kombucha for an afternoon snack.

To Make It Around 2,000 Calories: Eat 1/2 cup of almonds for a morning snack

Mediterranean Diet Meal Plan – Day 4

Breakfast (364 calories):

  • 1 cup plain Greek Yogurt
  • ½ cup granola
  • ½ cup blueberries
  • 1 teaspoon vanilla extract

To Make Day 4 Breakfast:

  • Mix the vanilla extract into the Greek yogurt. Top the Greek Yogurt with blueberries and granola.

Lunch (433 calories):

  • 1 pouch of already-seasoned chicken (I like the lemon pepper)
  • 1 ½ serving Greek Salad

To Make Day 4 Lunch:

  • Mix your vegetables in a bowl. Top your salad with the chicken from the tuna pouch. Tip: Make enough Greek Salad to use as a side salad for Day 5’s dinner

Dinner (506 calories):

  • 1 Serving of Pesto Zoodles

To Make Day 4 Dinner:

  • To make the pesto, combine 1 cup spinach, 1 cup kale, 1/3 cup Basil, 1/3 cup walnuts, ¼ cup flaxseed, ½ cup grated Parmesan, 2 cloves garlic, 1/2 cup olive oil, 1 teaspoon lemon juice, and ¼ teaspoon salt and black pepper in a food processor. 
  • Mix ingredients until they are well blended.
  • You can find already-made frozen zoodles in the freezer section of most grocery stores. Heat frozen zoodles per package directions, then drain the zoodles in a colander.
  • Warm the zoodles and pesto in a skillet on low heat for about 3 minutes or until the zoodles are warm. Stir frequently to ensure that the zoodles and the pesto are evenly mixed.

Daily Totals: 1,303 calories, 74.5 g protein, 118.7 g carbohydrates, 23.5 g fiber, 112.8 g fat, 1,110 mg sodium

To Make It Around 1,500 Calories: Combine ¼ cup of raspberries, 1 Tablespoon of dark chocolate chips, and ¼ cup of walnuts. Eat this mix as an afternoon snack.

To Make It Around 2,000 Calories: Eat 1/2 cup of almonds for a morning snack

Mediterranean Diet Meal Plan – Day 5

Breakfast (536 calories):

  • 1 Almond Butter Banana Toast

To Make Day 5 Breakfast:

  • Preheat the oven to 350 degrees. Place whole-grain toast on a baking sheet. 
  • Put the bread and baking sheet in the oven and bake for about 5-6 minutes. 
  • Remove the bread and spread 1 tablespoon almond butter over the whole-grain toast. Evenly topped with sliced banana. 

Lunch (433 calories):

  • Walnuts and blueberry vinaigrette salad

To Make Day 5 Lunch:

  • Combine 1 cup spinach leaves, ½ cup broccoli florets, ¼ cup cherry tomatoes, ½ chopped onion, ½ sliced cucumbers, 1 sliced boiled egg, ½ cup blueberries, and ¼ cup walnuts in a salad bowl.
  • Drizzle with no sugar added store-bought Balsamic Vinaigrette.

Dinner (637 calories):

  • 1 salmon fillet
  • 1 cup quinoa (Prepared per package directions)
  • A side salad bowl of Greek Salad (half a serving)

To Make Day 5 Dinner:

  • Combine the ½ tablespoon lemon juice, ¼ teaspoon salt, and ¼ teaspoon black pepper in a medium bowl. 
  • Place the defrosted salmon in the bowl and coat it with the sauce. In a medium skillet, heat 1 tablespoon avocado oil on medium-high heat.
  • Cook for 3 to 4 minutes on medium-high heat. Then flip the salmon to the other side at cook for another 3 to 4 minutes or until the salmon is fully cooked. 
  • Cook the quinoa per package directions. Add 1 teaspoon of lemon juice, and a dash of salt and black pepper. 

Daily Totals: 1,364 calories, 76.3 g protein, 151.7 g carbohydrates, 39.8 g fiber, 72.7 g fat, 1,644 mg sodium

To Make It Around 1,500 Calories: Eat 1 apple and drink 12 ounces of kombucha for an afternoon snack.

To Make It Around 2,000 Calories: Eat 1/2 cup of almonds for a morning snack

Mediterranean Diet Meal Plan – Day 6

Breakfast (246 calories):

  • 2 Chocolate Hummus Toast with raspberries

To Make Day 6 Breakfast:

  • Blend 1, 15 oz can of chickpeas, drained; 2 tablespoons water; 2 tablespoons 100% cacao powder; and ¼ cup of honey in a food processor. 
  • Preheat the oven to 350 degrees. Place whole-grain toast on a baking sheet. Put the bread and baking sheet in the oven and bake for about 5-6 minutes. 
  • Remove the bread and spread 1 tablespoon chocolate hummus over the whole-grain toast. 
  • Evenly topped with ½ cup washed raspberries. 
  • (Tip: This should make enough chocolate hummus to have Chocolate Hummus Toast on Day 7 as well). 

Lunch (374 Calories):

  • 2 Turkey Lettuce Wrap

To Make Day 6 Lunch:

  • Place a large lettuce leaf on a plate. Top the lettuce with 2 “No Nitrate/Nitrite Added” turkey slices. Next, add 2 tomato slices, 2 cucumber slices, and 1 tablespoon of store-bought guacamole. Roll the lettuce up into a wrap and enjoy.

Dinner (686 calories):

  • 2 cups Italian Chicken over Brown Rice

To Make Day 6 Dinner:

  • Add 1-pound skinless, boneless chicken to a slow cooker. Pour an 8 oz. bottle of no sugar added Italian dressing over the chicken. Add 1 sliced zucchini, 1 sliced squash, 1 cup sliced mushrooms, and 1 chopped onion to the slow cooker. 
  • Cook on medium-low heat for 6-8 hours. Cook 4 cups of instant brown rice per package directions. 
  • Top the rice with 4 ounces of chicken and drizzle with the Italian dressing in the bottom of the slow cooker. (This should make enough for lunch leftovers the next day.)

Daily Totals: 1,306 calories, 74.9 g protein, 153.3 g carbohydrates, 23.5 g fiber, 48 g fat, 2,662 mg sodium

To Make It Around 1,500 Calories: Combine ¼ cup of raspberries, 1 Tablespoon of dark chocolate chips, and ¼ cup of walnuts. Eat this mix as an afternoon snack.

To Make It Around 2,000 Calories: Eat 1/2 cup of almonds for a morning snack

Mediterranean Diet Meal Plan- Day 7

Breakfast (351 calories)

  • 2 Chocolate Hummus Toast with raspberries
  • 1 banana

To Make Day 7 Breakfast:

  • Hopefully, you already have plenty of chocolate hummus made. If not, here are the directions again. 
  • Blend 1, 15 oz can of chickpeas, drained; 2 tablespoons water; 2 tablespoons 100% cacao powder; and ¼ cup of honey in a food processor. Preheat the oven to 350 degrees. 
  • Place whole-grain toast on a baking sheet. 
  • Put the bread and baking sheet in the oven and bake for about 5-6 minutes. 
  • Remove the bread and spread 1 tablespoon chocolate hummus over the whole-grain toast. Evenly topped with washed raspberries.

Lunch (686 calories):

  • 2 cups of Leftover Italian Chicken over Brown Rice

Dinner (285 calories):

  • 2 cups of Cauliflower Rice and Beans

To Make Day 7 Dinner:

  • Heat frozen cauliflower rice per package directions. You can find frozen cauliflower rice in the freezer section of most grocery stores. 
  • Heat 1 tablespoon avocado oil in a skillet on medium-high heat for about 1 minute. 
  • Add cauliflower rice, 1 15 oz can red kidney beans, 1 teaspoon hot sauce, 1 teaspoon lime juice, 3 cloves minced garlic, 1 chopped onion, ¼ teaspoon salt, and ¼ teaspoon pepper to the skillet. Heat for about 5 minutes, stirring frequently. 
  • Remove the mixture from the heat. Top with 1 tablespoon guacamole, ½ cup Pico De Gallo, and 1 tablespoon fresh cilantro.

Daily Totals: 1,322 calories, 58.4 g protein, 205.1 g carbohydrates, 36.3 g fiber, 34.3 g fat, 1,995 mg sodium

To Make It Around 1,500 Calories: Eat 1 apple and drink 12 ounces of kombucha for an afternoon snack.

To Make It Around 2,000 Calories: Eat 1/2 cup of almonds for a morning snack

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