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7-Day Mediterranean Diet Meal Plan

7-Day Mediterranean Diet Meal Plan

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This Dr. Axe content material is medically reviewed or reality checked to verify factually correct knowledge.

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The knowledge in our articles is NOT meant to interchange a one-on-one dating with a professional fitness care skilled and isn’t meant as scientific recommendation.

By Rachael Link, MS, RD

March 21, 2019

Mediterranean diet meal plan - Dr. Axe

The Mediterranean vitamin is well known for its health-promoting houses. In reality, proponents of the Mediterranean vitamin declare it will advertise cognitive serve as, strengthen coronary heart fitness, assist struggle most cancers and stay blood sugar ranges secure. However, whilst maximum people are lovely acquainted with the concept that of the vitamin, few know precisely what a Mediterranean vitamin meal plan for weight reduction and higher general fitness will have to in reality come with.

The Mediterranean vitamin comes to consuming quite a lot of fruit and veggies, plentiful quantities of wholesome fat from meals like olives and olive oil, complete grains, seafood and a big selection of therapeutic herbs and spices. In moderation, poultry, eggs, crimson meat and high quality dairy merchandise also are allowed at the vitamin.

Setting up a meal plan for the Mediterranean vitamin is among the absolute best techniques to fulfill your dietary wishes and keep on course towards your objectives. So what’s the Mediterranean vitamin menu? And how do you meal prep at the Mediterranean vitamin? Let’s take a more in-depth glance.

7-Day Mediterranean Diet Meal Plan

Getting began at the Mediterranean vitamin will also be difficult, and it may be particularly difficult attempting to determine the right way to incorporate various heart-healthy, nutritious meals on your vitamin in new and engaging techniques all over the week. Need some inspiration? Here’s a Mediterranean vitamin 7-day meal plan you’ll be able to use to bump up the fitness advantages of  your foods.

Day One

  • Breakfast: Sweet potato hash brown casserole
  • Lunch: Zucchini boats with floor turkey, veggies and quinoa
  • Dinner: Garlic herb baked salmon with buckwheat and steamed spinach
  • Snacks: Baked kale chips, banana and handful of almonds

Day Two

  • Breakfast: Greek yogurt with blended berries and chia seeds
  • Lunch: Spaghetti squash lasagna with roasted Brussels sprouts
  • Dinner: Massaged kale salad with grilled hen
  • Snacks: Carrots with hummus, path combine and pear

Day Three

  • Breakfast: Veggie omelet with tomatoes, peppers, onions, broccoli and feta
  • Lunch: Buddha bowl with flank steak and cashew sauce
  • Dinner: Ground turkey and spinach crammed portobello mushrooms with asparagus
  • Snacks: Handful of walnuts, fruit salad and celery with peanut butter

Day Four

  • Breakfast: Greek yogurt with blended berries and chia seeds
  • Lunch: Leftover Buddha bowl with flank steak and cashew sauce
  • Dinner: Garlic parmesan zucchini noodles with grilled hen
  • Snacks: Spicy roasted pumpkin seeds, apple and cottage cheese

Day Five

  • Breakfast: Breakfast salad with hard-boiled eggs, roasted potatoes, avocado and leafy vegetables
  • Lunch: Butternut squash ravioli with grilled veggies
  • Dinner: Greek salad with sliced steak, spinach, feta, cucumbers, tomatoes, black olives and extra-virgin olive oil
  • Snacks: Probiotic yogurt, grapes and roasted chickpeas

Day Six

  • Breakfast: Oatmeal with uncooked honey, apple slices and flaxseed
  • Lunch: Leftover butternut squash ravioli with grilled veggies
  • Dinner: Baked grouper with coconut cilantro sauce with roasted broccoli and Mediterranean couscous
  • Snacks: Mixed nuts, olives and bell peppers with guacamole

Day Seven

  • Breakfast: Crustless spinach quiche
  • Lunch: Chicken, spinach and pesto soup with baked potato
  • Dinner: White bean and veggie skillet with Mediterranean couscous
  • Snacks: Zucchini chips, fruit kabobs and air-popped popcorn

Mediterranean Diet Meal Prep Tips

Meal prepping is a straightforward but efficient method to keep on course and achieve your objectives on any form of vitamin, together with the Mediterranean vitamin. Here are a couple of fast and simple tricks to make your Mediterranean vitamin meal plan prep a breeze.

1. Plan Your Meals

Making a Mediterranean vitamin meal plan for inexperienced persons adapted in your non-public personal tastes is step one to making sure good fortune at the vitamin. Simply mix ‘n match your favourite components from the Mediterranean vitamin pyramid, making sure you’re together with a excellent supply of protein and veggies with every meal. There also are quite a lot of Mediterranean vitamin 30 day meal plan concepts and Mediterranean vitamin recipes in the market, which you’ll be able to use for inspiration to come to a decision what meals to incorporate. You could make changes as had to make your Mediterranean vitamin meal plan 2,000 energy, 1,750 energy or 1,500 energy, in line with your particular dietary wishes.

2. Make a Grocery List

Going to the grocer is way more uncomplicated while you’re armed and ready with a buying groceries record readily available. Making a grocery record can assist save you impulse purchases to profit each your waistline and your pockets. Categorizing your record in line with particular meals teams or the place components are situated within the retailer too can make grocery buying groceries even more uncomplicated than ever.

three. Invest in Quality Containers

If you’re fascinated with prepping for an original Mediterranean vitamin meal plan, you’ll indisputably need to believe making an investment in a suite of high quality bins to retailer your meals in all over the week. Ideally, make sure you have no less than seven to 10 bins for foods and snacks readily available, and search for a logo this is stackable to aid you keep arranged.

four. Set Aside Time to Meal Prep

Once you’ve were given all of the gear able to start out meal prepping, you simply wish to put aside a while to in reality do it. Setting a selected body of time every week is the very best and most efficient method to be sure to have quite a lot of time to arrange various wholesome Mediterranean vitamin breakfast, lunch and dinner choices to get your day began at the proper foot. Whether you would like meal prep on Sunday mornings, Wednesday nights or any time in between, in finding what works for you and persist with it.

five. Mix it Up

It can get dull consuming the similar foods week after week. Be positive so as to add just a little selection in your foods by means of the use of other spices, experimenting with new veggies or throwing new kinds of protein into the combo. You too can take a look at getting ready components one at a time and holding a couple of veggie, grain and protein choices readily available to mix them in new and engaging techniques on your foods all over the week.

Mediterranean Diet Shopping List

So what meals aren’t allowed at the Mediterranean vitamin? And what meals will have to you get started stocking up in your subsequent travel to the grocer on your Mediterranean vitamin weekly meal plan? Check out this Mediterranean vitamin meals record and use this to hand Mediterranean vitamin meal plan buying groceries record to assist get you going:


  • Fruits
    • Apples
    • Bananas
    • Berries
    • Grapes
    • Kiwis
    • Lemons
    • Limes
    • Melons
    • Pears
    • Pineapples
    • Oranges
  • Vegetables
    • Arugula
    • Asparagus
    • Broccoli
    • Brussels sprouts
    • Cabbage
    • Carrots
    • Cauliflower
    • Garlic
    • Kale
    • Onions
    • Potatoes
    • Spinach
    • Sweet potatoes
    • Tomatoes
    • Zucchini

Protein Foods:

  • Wild-caught fish
    • Salmon
    • Sardines
    • Anchovies
    • Pollock
    • Mackerel
  • Grass-fed, lean cuts of crimson meat
  • Pasture-raised poultry
  • Organic eggs
  • Legumes

Whole Grains:

  • Quinoa
  • Buckwheat
  • Farro
  • Amaranth
  • Barley
  • Oats
  • Millet
  • Brown rice
  • Teff
  • Bulgur

Dairy Products:

  • Raw milk
  • Goat milk
  • Kefir
  • Yogurt
  • Healthy cheeses
    • Cottage cheese
    • Goat cheese
    • Ricotta cheese
    • Pecorino Romano

Healthy Fats:

  • Extra-virgin olive oil
  • Olives
  • Avocados
  • Avocado oil
  • Nuts
    • Almonds
    • Cashews
    • Pecans
    • Pistachios
    • Walnuts
  • Seeds
    • Chia seeds
    • Flax seeds
    • Hemp seeds
    • Pumpkin seeds

Herbs and Spices:

  • Cinnamon
  • Oregano
  • Rosemary
  • Mint
  • Cumin
  • Turmeric
  • Parsley
  • Coriander
  • Thyme
  • Black pepper

Final Thoughts

  • The Mediterranean vitamin is a well-liked vitamin plan that has been related to plenty of fitness advantages, together with progressed coronary heart fitness, higher blood sugar keep watch over and enhanced cognitive serve as.
  • The plan comes to consuming quite a lot of culmination, veggies, complete grains, seafood, wholesome fat, herbs and spices. Poultry, eggs, crimson meat and dairy merchandise are allowed at the vitamin moderately.
  • Creating a Mediterranean vitamin meal plan can assist make sure you’re assembly your dietary wishes whilst additionally including somewhat of selection in your day-to-day vitamin.
  • Meal prepping may be an effective way to stick on course towards your objectives whilst additionally saving time, cash and effort.

Read Next: The Best Diet Plans to Lose Weight


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