Mediterranean Diet Meal Plan | 7 days

Here is a delicious and nutritionally-balanced Mediterranean Diet meal plan for an entire week. If you are new to the diet, we think this meal plan will be a tasty and inspiring introduction to this way of eating.

Do you want to take a deep dive into the Mediterranean Diet?
Try our 10 week Mediterranean Mediterranean Way Program that includes weekly challenges, recipes and meal plans, videos by Bill Bradley, R.D. and support from our staff and community.

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Recipes:
DAY 1
Greek Chop Chop Salad -
Pasta alla Puttanesca with Canned Tuna -

DAY 2
Pasta alla Puttanesca with Canned Tuna (leftovers)

DAY 3
White Bean Soup (leftovers)

DAY 4
Moroccan Chicken with Olives (leftovers)

DAY 5
Baked Sheet Pan Eggplant Parm (leftovers)

DAY 6
Greek Meatballs (leftovers)

DAY 7
Traditional Greek Breakfast
Baked Summer Vegetables (leftovers)
Leftovers from the week

*This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

#mediterraneandietmealplan #mediterraneandiet #mealplan #mediterraneanliving

[Banannna]

This is the best video to get a really good idea of HOW to eat. I have to keep telling myself, no, you don't need to make chicken, beef or pork meat for dinner! Surprisingly no one is complaining yet! The other day I made a very simple pasta with olive oil and garlic and a few garden grape tomatoes and a little Parm on top with a big salad and some toasted bread with olive oil. Everyone loved it. Long story short... keep it simple and don't over think it right?!

[maygoodcometous]

I married a Roman and live in Rome. My late husband was much older so I learned to cook Italian from his childhood neighbors and friends, many of whom stuck to the "Vatican Menu": No meat except fish on Fridays. Absolute blowout on Sundays which are mini family reunions. "Creative leftovers" on Monday. Not being Catholic, I forget the guidelines for the other days, but they exist. It is wonderful to see this diet being so well explained. Thank you.

[litsazorzou]

I am from Greek parents, and we have been eating Metetarianian food all our lives. Much better then American food that's for sure

[jacquelineford]

I live in Turkey on the Aegean Sea— there are lots of vegetable dishes and salads but also people here definitely do eat meat or fish every day if not twice a day.

[LisaFenix]

I've been cooking & eating the Mediterranean diet (outside of special nights out with friends here & there) for the past year or so and its amazing how much of a difference I feel physically and mentally! I grew up in an italian-american household that ate pretty healthy/only had home-cooked meals but now as an adult I wanted to really prioritize where I'm getting my energy and nutrients from and the Mediterranean diet has been PERECT :) your videos & recipes have all been a huge help for adding to my recipe list. Thank you <3

[yasmin]

I've started eating more Mediterranean meals and recipes and definitely noticing the difference. I've even lost a couple pounds.

[stefaniebollinger]

I just switched from keto diet. Lost 33 lbs in 3 months on keto and kept it off 6 months but afraid it will kill me long term with my family's heart issues. Already love the food better! Just hope I don't get fat. No processed carbs still or sugar!

[colleenwright-kakkar]

This was so helpful for a beginner. Would love for you do this each month,

[martinepeters]

Especially the oil keeps me full all day and I never tend to actually overeat when I eat enough oil or clarified butter.The oil also keeps one from snacking and you can add intermittent fasting easily.

[peggykey]

I eat the eggs with tomatoes for breakfast a lot. I add feta and crushed red pepper too

[alidi]

I started this a few weeks ago for endometriosis I've lost 5 lbs in a couple of weeks it's slow but I know I'm not starving myself and I'm eating healthy

[margaretalmodovar]

Great menus! The pan con tomate is widely eaten in Catalonia, Spain. Tried it and loved it. My daughter has been living there for past 15 yrs. Thanks for great info.

[RockyBritalian]

It seems a form of white bean soup is universal around the med. In Tuscany / Sardinia cannollini bean minestrone is a staple and often eaten everyday with whatever veg is in season. People would have a large pot over a fire and toss in whatever they had that day. The leftovers would form the base of the nexts days soup. 😋

[ocean]

I practically already eat this diet BUT need more fruits and more veggies. I don't eat animals. Thank you very much

[raquel]

the Meditt diet is healthy because it is VERY low sugar, mostly whole foods- even the breads aren't processed crap with loads of weird ingredients, . So it's not foods specific to this region. Just eat whole foods, avoid ultra processed foods, and get lots of healthy, natural fats (olives, olive oil, avocados, walnuts, mac nuts, and even grass fed butter, which is also really high in Omega 3's). And meat and eggs are fine- again go pastured-and of course fish. Animal proteins are highly benenficial to our bodies, just don't eat crappy versions of them with things like french fries on the side. Yogurt is excellent too.

[Lucalito]

Just LOOK at that beautiful kitchen 😍 Loving the jars

[Natsarim-Nazarite]

I've been a vegetarian since 2005 and have switched over to Mediterranean this month. I can't imagine getting only 2.5 servings of fruit and vegetables a day. I typically get at least 12-15 a day, even after starting a Mediterranean diet. I can easily get 6-7 servings in one smoothie. Americans must be seriously constipated. Wow

[OceanBaby]

I prefer to roast a whole head or two of garlic and olive oil. They make little roasting dishes for garlic. then smear it on bread. Much tastier

[GenRN]

This looks so delicious! This is my preferred diet and I happened to have married a Palestinian immigrant. Our favorite weekend treat is Mediterranean buffet. I could eat this diet all week and on the weekend!

[carakerr]

I have two cups of black coffee with a little sugar for breakfast. I then eat a big lunch - salad with olive oil and balsamic, small amount of meat or fish, and then some vegetables sautéed in olive oil. Some days I’ll make an omelette for lunch. I also have a small glass of red wine with lunch. I will have a little bread or pasta at lunch too with Parmesan cheese. Then I’ll have a few nuts and fruit in the afternoon and dinner is very light maybe some fruit or vegetables with hummus. What are your thoughts on wine and coffee on this diet ? Thank you for this great ideas!