The Mediterranean diet meal plan is characterized by its emphasis on whole, unprocessed foods such as fruits, vegetables, whole grains, legumes, and lean proteins. It also includes healthy fats, such as olive oil, and limited amounts of dairy, fish, and red meat. This meal plan provides a variety of healthy and delicious options for a week of Mediterranean-style eating.
Table Of Contents
Breakfast: Greek yogurt with honey and berries Lunch: Grilled chicken breast with quinoa and a Mediterranean-style salad (tomatoes, cucumbers, red onion, feta cheese, and olives with a lemon and olive oil dressing) Snack: Hummus with veggies Dinner: Mediterranean fish stew (made with cod, tomatoes, olives, and capers) served with whole-grain bread
Breakfast: Scrambled eggs with spinach and feta cheese Lunch: Grilled vegetables (zucchini, eggplant, bell peppers) with a side of whole-grain couscous Snack: Greek salad (tomatoes, cucumbers, red onion, feta cheese, and olives with a lemon and olive oil dressing) Dinner: Lemon and herb marinated lamb chops with a side of roasted vegetables
Breakfast: Whole-grain toast with avocado and a poached egg Lunch: Greek-style chicken gyro with a side of tzatziki Snack: Stuffed grape leaves (dolmades) Dinner: Chicken shawarma with a side of mixed greens
Breakfast: Whole-grain pita with labneh (strained yogurt) and honey Lunch: Grilled swordfish with a side of Israeli salad (tomatoes, cucumbers, red onion, and parsley with a lemon and olive oil dressing) Snack: Baba ghanoush with veggies Dinner: Stuffed bell peppers (with ground beef, rice, and tomatoes)
Breakfast: Whole-grain porridge with honey and chopped nuts Lunch: Grilled chicken souvlaki with a side of Greek potato salad (with olive oil, lemon juice, and parsley) Snack: Tabbouleh Dinner: Fish kabobs with a side of roasted vegetables
Breakfast: Whole-grain toast with labneh (strained yogurt) and honey Lunch: Grilled vegetables with a side of whole-grain quinoa Snack: Greek salad (tomatoes, cucumbers, red onion, feta cheese, and olives with a lemon and olive oil dressing) Dinner: Beef moussaka with a side of mixed greens
Breakfast: Whole-grain pita with scrambled eggs, feta cheese, and tomatoes Lunch: Grilled lamb chops with a side of Greek potato salad (with olive oil, lemon juice, and parsley) Snack: Greek yogurt with honey and berries Dinner: Chicken shawarma with a side of mixed greens
