7 Days Mediterranean Diet Plan

Feel free to modify the serving sizes and food selections to suit your requirements and preferences, and feel free to include snacks if you like.

Day 01

• Greek yogurt for breakfast along with strawberries and chia seeds
• Lunch will be a whole grain sandwich with vegetables and hummus.
• Dinner will consist of a fruit salad and a tuna salad with leaves and olive oil.

Day 02

• Oatmeal with blueberries for breakfast
• Lunch consists of zucchini noodles with Caprese sauce, mozzarella, cherry tomatoes, and extra virgin olive oil.
• Dinner will be a salad with grilled chicken, farro, tomatoes, olives, and feta cheese.

Day 03

• Breakfast: a mushroom, tomato, and onion omelet
• Sandwich made with nutritious grains, cheese, and fresh vegetables for lunch
• Mediterranean lasagne for supper

Day 04

• Yogurt with sliced fruit and nuts for breakfast
• Lunch will be a chickpea and quinoa salad.
• Dinner will consist of grilled salmon, brown rice, and vegetables.

Day 05

• Breakfast would consist of whole wheat bread and sautéed vegetables.
• Lunch consists of zucchini boats loaded with cheese, tomatoes, bell peppers, turkey sausage, and pesto.
• Dinner will include grilled lamb, salad, and potatoes.

Day 06

• Oatmeal with raisins, almonds, and apple slices for breakfast.
• A whole grain sandwich with vegetables for lunch
• Dinner will be a Mediterranean pizza topped with cheese, vegetables, and olives that is baked in whole wheat pita bread.

Day 07

• An omelet with vegetables and olives for breakfast
• Falafel bowl for lunch with feta, tomatoes, onions, and hummus
• Dinner will consist of grilled chicken, vegetables, and fresh fruit.

On the Mediterranean diet, there is typically no need to track macronutrients (protein, fat, and carbohydrates) or count calories.