Mediterranean Diet: A 7-Day Meal Plan to Get Started
The Mediterranean diet is consistently ranked as one of the healthiest diets. It emphasizes simple, plant-based cooking with heart-healthy fats like olive oil, nuts, fish, and moderate amounts of poultry and dairy. Research shows the Mediterranean diet can help prevent chronic illnesses like heart disease, diabetes, and cognitive decline.
If you want to try the Mediterranean diet but don't know where to begin, a 7-day meal plan can get you started. Below is a complete Mediterranean diet meal plan with breakfast, lunch, dinner and snacks for each day of the week.
Overarching Principles of the Mediterranean Diet
Before getting into the day-to-day plan, there are some guiding principles of the Mediterranean diet to keep in mind:
- Focus on plant-based foods like fruits, vegetables, whole grains, beans, nuts and seeds
- Choose healthy fats like olive oil, avocados, nuts and fish
- Eat lean protein in moderation from poultry, eggs, fish and legumes
- Limit red meat to only occasional consumption
- Enjoy dairy in moderation, mainly yogurt and cheese
- Drink water as your main beverage
- Cook traditional Mediterranean recipes loaded with vegetables
- Flavor food with herbs and spices instead of salt
A 7-Day Mediterranean Meal Plan
Here is a day-by-day Mediterranean diet meal plan with simple, delicious recipes to get you started:
Day 1
Breakfast: Greek yogurt topped with nuts and berries
Lunch: Lentil soup with whole grain bread
Dinner: Grilled salmon with sautéed spinach and roasted potatoes
Snacks: Apple slices with peanut butter, carrots and hummus
Day 2
Breakfast: Omelet with tomatoes, onions, spinach and feta
Lunch: Tuna salad sandwich on whole wheat bread with lettuce and tomato
Dinner: Chicken kebabs with peppers, onion and zucchini with brown rice
Snacks: Cucumber slices with hummus, kalamata olives
Day 3
Breakfast: Whole grain toast with avocado and egg
Lunch: Mediterranean chickpea salad
Dinner: Grilled lamb chops with roasted artichokes and feta
Snacks: Plain Greek yogurt with berries, smoked almonds
Day 4
Breakfast: Whole grain cereal with milk, banana and walnuts
Lunch: Grilled vegetable and pesto sandwich
Dinner: Pecan crusted cod with roasted broccoli
Snacks: Edamame, dates and Greek yogurt dip
Day 5
Breakfast: Scrambled eggs with tomatoes and feta
Lunch: Mediterranean quinoa salad
Dinner: Chicken souvlaki with vegetables
Snacks: Fresh figs, pistachios
Day 6
Breakfast: Overnight oats with chia seeds, almonds and berries
Lunch: Falafel pita with hummus, tomato, cucumber
Dinner: Grilled shrimp with zucchini noodles and pesto
Snacks: Cottage cheese with mixed berries, carrots with hummus
Day 7
Breakfast: Greek yogurt smoothie with spinach, banana, almonds
Lunch: Open-faced smoked salmon sandwich
Dinner: Braised lamb with Mediterranean vegetables
Snacks: Hard-boiled egg, whole grain crackers with avocado
Tips to Make Your Mediterranean Diet Successful
Here are some additional tips to make the most of your Mediterranean diet:
- Drink plenty of water and enjoy moderate amounts of red wine.
- Cook with olive oil instead of butter.
- Season food with garlic, onions, shallots, mint, oregano, basil.
- Squeeze fresh lemon and enjoy vinegar on salads and vegetables.
- Eat fish and poultry at least twice a week.
- Eat red meat only occasionally.
- Limit sweets and desserts to special occasions.
- Choose whole fruits instead of juice.
Health Benefits
Research shows the Mediterranean diet offers these evidenced-based health benefits:
- Improves heart health by lowering bad LDL cholesterol.
- Reduces risk of cognitive diseases like Alzheimer’s and dementia.
- Decreases inflammation to manage pain and arthritis.
- Controls blood sugar and lowers risk of type 2 diabetes.
- Aids in weight loss, especially around the waist.
- May protect against certain cancers.
- Supports healthy aging and longevity.
Bottom Line
Transitioning to the Mediterranean diet might take some adjustment, but can quickly become second nature. With its emphasis on plants and healthy fats, this style of eating provides benefits for your health, waistline and longevity. Follow this 7-day meal plan to easily get started.
FAQs
What can you eat on the Mediterranean diet?
The Mediterranean diet focuses on plants like fruits, vegetables, whole grains, beans, nuts and seeds. It also includes healthy fats like olive oil, fatty fish, avocados, and moderate dairy and poultry.
What should you not eat on the Mediterranean diet?
Avoid processed foods, added sugars, refined carbs, unhealthy fats, and limit red meat to occasional consumption. Avoid sugary drinks and juice.
How much protein is in the Mediterranean diet?
The Mediterranean diet is not high in protein, but provides a moderate amount from fish, poultry, eggs, legumes and small amounts of dairy and red meat.
How much fat is in the Mediterranean diet?
The Mediterranean diet gets about 35-40% of calories from healthy unsaturated fats like olive oil, nuts, avocados and fatty fish. It limits saturated fat.
Will I lose weight on the Mediterranean diet?
The Mediterranean diet can aid sustainable weight loss, especially fat around the waist. But ultimately you need to burn more calories than you consume to lose weight.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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