7-Day Mediterranean Diet Meal Plan
The Mediterranean way of eating centres on vegetables, fruit, legumes, whole grains, olive oil, nuts and fish, with moderate dairy and little red meat. This week turns those principles into easy everyday meals.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Greek yogurt with honey, figs or berries and walnuts | Lentil salad with tomatoes, cucumber and parsley | Baked salmon with lemon, roasted vegetables and bulgur |
| Tuesday | Wholegrain toast with tomato and olive oil | Leftover salmon and bulgur salad | Chickpea and spinach stew |
| Wednesday | Yogurt with oats and fruit | Greek salad with chickpeas and pita | Grilled chicken souvlaki with tzatziki and salad |
| Thursday | Toast with ricotta and tomatoes | Chicken and hummus pita | Whole-wheat pasta with sardines, garlic and cherry tomatoes |
| Friday | Fruit and a handful of almonds | Minestrone soup | Vegetable-stuffed peppers with rice and feta |
| Saturday | Spinach and feta omelette | Tabbouleh with white beans | Grilled sea bream or white fish with potatoes and green beans |
| Sunday | Shakshuka | Leftover fish salad | Ratatouille with polenta |
Grocery list
Fish & protein
- Salmon fillets
- Sea bream or white fish
- Chicken breasts
- Canned sardines
- Eggs
Produce
- Tomatoes
- Cherry tomatoes
- Cucumber
- Bell peppers
- Zucchini
- Aubergine
- Spinach
- Green beans
- Potatoes
- Red onion
- Garlic
- Lemons
- Parsley
- Fruit (figs, berries, oranges)
Dairy
- Greek yogurt
- Feta
- Ricotta
Pantry
- Extra-virgin olive oil
- Green lentils
- Chickpeas
- White beans
- Bulgur
- Rice
- Whole-wheat pasta
- Polenta
- Canned tomatoes
- Olives
- Walnuts
- Almonds
- Honey
- Hummus
Bakery
- Wholegrain bread
- Pita
Tips for this week
- Use extra-virgin olive oil as your main cooking and dressing fat.
- Aim for fish a couple of times a week and legumes several times a week.
- Fill half your plate with vegetables at lunch and dinner.
- Season with herbs, lemon and garlic rather than heavy sauces.
Free printable weekly menu
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Download on the App StoreFrequently asked questions
What do you eat on a Mediterranean diet?
Mostly vegetables, fruit, legumes, whole grains, olive oil, nuts and fish, with moderate amounts of dairy, poultry and eggs and little red meat or sweets.
Is the Mediterranean diet expensive?
Not necessarily: legumes, canned fish, seasonal vegetables and whole grains are affordable staples.
Can I follow it as a vegetarian?
Yes. Replace fish and chicken with legumes, eggs and dairy. See our vegetarian meal plan for ideas.
More meal plans
- Healthy Weekly Meal Plan for Beginners
- 7-Day Vegetarian Meal Plan (with Grocery List)
- 7-Day Low-Carb Meal Plan
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