Mediterranean Diet 7-Day Meal Plan and Recipes PDF

Mediterranean Diet: A 7-Day Meal Plan to Improve Your Health

The Mediterranean diet emphasizes eating fresh fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices. Research shows this eating pattern offers significant heart health benefits, in addition to weight loss and reduced disease risks.

If you're looking to adopt this famously healthy lifestyle, having a structured meal plan can help ease the transition. Here we walk through a full 7-day Mediterranean diet meal plan, complete with recipes and shopping lists to make planning easy.

Mediterranean Diet Overview

The Mediterranean diet meal plan revolves around these key guidelines:

• Limit red meat to a few times a month
• Eat more plant-based proteins like beans and nuts
• Choose healthy fats like olive oil and avocados
• Eat whole grains instead of refined carbs
• Consume more fruits and vegetables
• Drink red wine moderately with meals

This flexible eating pattern allows for personalization while still capturing the core tenets of Mediterranean eating. Our 7-day meal plan incorporates these guiding principles for health.

Benefits of a Mediterranean Meal Plan

Research has uncovered many evidence-based health benefits linked to a Mediterranean diet:

• Weight loss
• Reduced heart disease risk
• Decreased cholesterol
• Lower cancer rates
• Better blood sugar control
• Improved brain function
• Anti-inflammatory effects

This eating pattern provides optimal nutrition for supporting nearly every aspect of health.

7-Day Mediterranean Diet Meal Plan

Integrating more Mediterranean diet recipes and meals into your weekly routine is easy with this structured plan:

Day 1

Breakfast: Greek yogurt bowl with mixed berries and almonds

Lunch: Lentil vegetable soup with whole grain bread

Dinner: Salad with grilled salmon, olive oil dressing, roasted vegetables

Day 2

Breakfast: Veggie omelet with tomatoes, spinach, feta cheese

Lunch: Farro and chickpea salad bowl

Dinner: Chicken kebabs with peppers, onion, served over couscous

Day 3

Breakfast: Overnight oats with apples, walnuts, cinnamon

Lunch: Tuna salad sandwich on whole grain bread, served with fruit

Dinner: Zucchini noodle pasta in tomato vegetable sauce, garnished with basil

Day 4

Breakfast: Vegetable frittata with potatoes, spinach, feta cheese

Lunch: Mediterranean chickpea salad pita wrap

Dinner: Spice rubbed pork tenderloin, roasted Brussels sprouts, herby quinoa

Day 5

Breakfast: Greek yogurt with mixed berry compote, sliced almonds

Lunch: Falafel bowl with romaine lettuce, tzatziki sauce

Dinner: Grilled lemon chicken, vegetable rice pilaf, side salad

Day 6

Breakfast: Vegetarian Mediterranean omelet with feta, spinach, onions, tomatoes

Lunch: Mediterranean tuna and white bean salad

Dinner: Grilled salmon with herby quinoa tabbouleh, roasted asparagus

Day 7

Breakfast: Overnight chia pudding with blackberries, almonds, cacao nibs

Lunch: Mediterranean chickpea soup with whole grain pita

Dinner: Greek stuffed peppers with ground turkey, brown rice, feta cheese

Use this flexible structure as a starting point, swapping ingredients and meals based on your tastes each week. The key is emphasizing Mediterranean inspired core foods.

Mediterranean Diet Shopping List

Keeping your kitchen stocked with Mediterranean staples makes following this meal plan simpler. Shop for these weekly:

• Vegetables: tomatoes, onions, olives, spinach, zucchini, peppers, mushrooms, eggplant, artichokes, asparagus, broccoli, green beans
• Fruits: lemons, mixed berries, apples, grapes, melon, apricots, dates, figs, pomegranate
• Herbs/Spices: garlic, basil, oregano, thyme, parsley, cumin, paprika, cilantro, chili powder, saffron
• Protein: salmon, tuna, eggs, Greek yogurt, chicken, pork, chickpeas, lentils, fava beans
• Grains: quinoa, farro, freekeh, bulgur, brown rice, whole grain bread/pasta
• Dairy: feta cheese, Greek yogurt, mozzarella cheese
• Healthy Fats: extra virgin olive oil, avocados, nuts like walnuts/almonds

Batch cooking grains and proteins makes throwing together Mediterranean meals simple. With fresh produce, herbs, healthy fats, and pantry basics on hand, youll always have quick, hearty, nutrient-dense options for breakfast, lunch, and dinner.

Tips for Mediterranean Diet Success

To stick to this meal plan and experience ongoing nutrition success:

• Prep ingredients in advance - Chop vegetables and precook grains to assemble meals faster
• Cook proteins in bulk - Roast a big batch of chicken or salmon to use throughout the week
• Always have healthy snacks - Stock up on fresh and dried fruits, nuts, seeds, Greek yogurt
• Drink herbal tea - Sip on calming herbal blends instead of coffee or alcohol
• Eat more plant-based meals - Aim for 1 or 2 meatless days; load up on legumes and veggies

With this structured 7-day Mediterranean diet meal plan and shopping guide, you have everything needed to integrate this famously healthy lifestyle into your own life.

Use this flexible plan as a template, personalizing recipes and meals to your tastes each week. Soon, preparing nutritious Mediterranean dishes will become second nature!

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.