7-Day Mediterranean Diet Meal Plan with Full Recipes
Here’s a terrific beginner’s weekly plan to get you in the realm of healthy living:
Day 1
Breakfast: Greek Yogurt with Honey, Walnuts, and Berries
Calories: ~600 kcal
Ingredients:
- 1 salmon fillet
- 1/2 cup quinoa
- 1 zucchini + 1 bell pepper (sliced)
- Olive oil, salt, pepper, garlic powder
Instructions:
- Cook quinoa as per package.
- Toss veggies in olive oil & roast at 400°F for 20 mins.
- Grill salmon (skin-side down) with olive oil, salt & pepper for 4-5 mins/side.
- Serve all together.
Lunch: Chickpea Salad
Calories: ~420 kcal
Ingredients:
- 1 can chickpeas (rinsed & drained)
- 1 cucumber (diced)
- 1 cup cherry tomatoes (halved)
- 1/4 red onion (sliced)
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt, pepper, chopped parsley
Instructions:
- Mix all ingredients in a bowl
- Chill for 10 minutes before serving
Dinner: Grilled Salmon with Quinoa & Roasted Veggies
Calories: ~600 kcal
Ingredients:
- 1 salmon fillet
- 1/2 cup quinoa
- 1 zucchini + 1 bell pepper (sliced)
- Olive oil, salt, pepper, garlic powder
Instructions:
- Cook quinoa as per package.
- Toss veggies in olive oil & roast at 400°F for 20 mins.
- Grill salmon (skin-side down) with olive oil, salt & pepper for 4-5 mins/side.
- Serve all together.
Day 2
Breakfast: Avocado Toast with Poached Egg
Calories: ~350 kcal
Ingredients:
- 1 slice whole grain bread
- 1/2 avocado (mashed)
- 1 egg
- Salt, chili flakes, olive oil
Instructions:
- Poach the egg (3-4 mins).
- Toast bread, spread mashed avocado.
Top with poached egg, olive oil drizzle & chili flakes
Lunch: Lentil Soup with Lemon
Calories: ~400 kcal
Ingredients:
- 1 cup brown lentils
- 1 chopped onion
- 2 garlic cloves
- 1 tbsp olive oil
- 1 tsp cumin
- Juice of 1 lemon
- Salt & pepper
Instructions:
- Sauté onion & garlic in oil.
- Add lentils, cumin & 4 cups water.
- Simmer 30 mins until soft.
- Add lemon juice before serving
Dinner: Baked Eggplant with Feta
Calories: ~520 kcal
Ingredients:
- 1 eggplant (sliced)
- 2 tbsp olive oil
- 1/2 cup crumbled feta
- Dried oregano, salt, pepper
Instructions:
- Drizzle eggplant slices with oil & season.
- Bake at 375°F for 20–25 mins.
Top with feta & serve with brown rice.
Day 3
Breakfast: Oatmeal with Figs & Almonds
Calories: ~380 kcal
Ingredients:
- 1/2 cup rolled oats
- 1 cup almond milk
- 2 dried figs (chopped)
- 1 tbsp sliced almonds
- Cinnamon, honey
Instructions:
- Cook oats in almond milk.
- Stir in figs, cinnamon & honey.
- Top with almonds
Lunch: Tuna Salad with Olive Oil Dressing
Calories: ~450 kcal
Ingredients:
- 1 can tuna (in water or olive oil)
- 1 cup mixed greens
- 1 tomato (chopped)
- 1/4 cucumber (sliced)
- 2 tbsp olive oil + lemon juice
Instructions:
- Combine tuna and veggies.
- Drizzle dressing and mix.
Dinner: Chicken Souvlaki with Couscous
Calories: ~550 kcal
Ingredients:
- 1 chicken breast (cubed)
- 1 tsp oregano, garlic, olive oil
- 1/2 cup cooked couscous
Instructions:
- Marinate chicken in spices & olive oil (30 mins).
- Grill or pan-fry until golden.
Serve with couscous & tzatziki sauce.
Day 4
Breakfast: Green Smoothie
Calories: ~300 kcal
Ingredients:
- 1 banana
- 1/2 cup spinach
- 1/2 cup almond milk
- 1 tbsp chia seeds
Instructions:
Blend all ingredients until smooth.
Lunch: Quinoa Tabbouleh with Hummus
Calories: ~450 kcal
Ingredients:
- 1/2 cup cooked quinoa
- 1/2 cup parsley (chopped)
- 1 tomato, 1 cucumber (diced)
- 2 tbsp olive oil, lemon juice
- 2 tbsp hummus (on side)
Instructions:
- Mix quinoa, veggies & herbs.
- Add dressing & serve with hummus
Dinner: Shrimp Pasta with Tomatoes & Basil
Calories: ~600 kcal
Ingredients:
- 1/2 cup whole grain pasta
- 6-8 shrimp
- 1 cup cherry tomatoes
- Garlic, olive oil, basil
Instructions:
- Sauté garlic & tomatoes in oil.
- Add shrimp & cook 3 mins/side.
- Toss with cooked pasta & fresh basil.
Day 5
Breakfast: Ricotta Toast with Honey
Calories: ~350 kcal
Ingredients:
- 1 slice whole-grain toast
- 2 tbsp ricotta cheese
- 1 tsp honey
- Crushed walnuts (optional)
Instructions:
- Spread ricotta on toast.
- Drizzle with honey & sprinkle nuts.
Lunch: Greek Salad with Halloumi
Calories: ~500 kcal
Ingredients:
- 1/2 block halloumi (sliced)
- Lettuce, tomato, olives, cucumber
- Olive oil, lemon juice, oregano
Instructions:
- Grill halloumi until golden
- Toss salad with dressing
Top with warm halloumi
Dinner: Baked Fish with Sweet Potato Wedges
Calories: ~550 kcal
Ingredients:
- 1 fillet white fish (cod or tilapia)
- 1 small sweet potato (cut into wedges)
- Olive oil, lemon, paprika
Instructions:
- Bake sweet potato (400°F, 25 mins).
- Season fish with lemon, paprika.
- Bake or pan-fry for 10–12 mins.
Day 6
Breakfast: Boiled Eggs with Cucumber & Tomato
Calories: ~300 kcal
Ingredients:
- 2 boiled eggs
- 1/2 cucumber, 1 tomato (sliced)
- Olive oil, salt, pepper
Instructions:
- Slice eggs & veggies
- Drizzle oil & season
Lunch: Falafel Wrap with Greens
Calories: ~480 kcal
Ingredients:
- 3 falafel balls (store-bought or homemade)
- Whole wheat pita or wrap
- Lettuce, tomato, cucumber
- Hummus or tahini
Instructions:
- Warm falafel
- Spread hummus in wrap, add veggies & falafel
- Roll & serve
Dinner: Stuffed Peppers
Calories: ~520 kcal
Ingredients:
- 2 bell peppers (halved)
- 1/2 cup cooked brown rice
- Tomato paste, onion, herbs
- Feta (optional)
Instructions:
- Mix rice, onion, herbs, tomato paste.
- Fill peppers & bake at 375°F for 25–30 mins.
Day 7
Breakfast: Chia Pudding with Almonds & Dates
Calories: ~350 kcal
Ingredients:
- 3 tbsp chia seeds
- 1 cup almond milk
- 1 tsp honey
- 2 chopped dates, almonds
Instructions:
- Soak chia seeds in milk overnight
- In the morning, top with dates & almonds
Lunch: Roasted Veggie Platter with Feta Dip
Calories: ~450 kcal
Ingredients:
- Zucchini, carrots, bell peppers (sliced)
- Olive oil, garlic, salt
- Feta + Greek yogurt (for dip)
Instructions:
- Roast veggies at 400°F for 25 mins
- Blend feta + yogurt for dip
Dinner: Grilled Lamb Skewers with Tabbouleh
Calories: ~600 kcal
Ingredients:
- 1/2 cup lamb cubes
- Garlic, lemon, oregano, olive oil
- 1/2 cup tabbouleh (parsley, tomato, lemon, bulgur)
Instructions:
- Marinate the lamb in spices
- Grill on skewers 8–10 mins
- Serve with chilled tabbouleh
Tips to Stay on Track
- Cook at home with fresh ingredients
- Use olive oil as your main cooking fat
- Limit processed foods and red meat
- Enjoy meals with family — it’s part of the Mediterranean way!
