# 7-Day Mediterranean Diet Meal Plan

A Mediterranean‑style eating pattern emphasizes whole, minimally processed foods: plenty of vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil, fish, and modest amounts of dairy and red wine. This 7‑day plan provides ~1,800–2,200 kcal per day (adjust portions to meet your personal needs) and balances protein, healthy fats, and complex carbs to keep you satisfied, energized, and nourished.

**How to use this plan**  
1. Review the daily menus and macros.  
2. Swap any ingredient you dislike for a similar Mediterranean option (e.g., swap salmon for sardines).  
3. Prepare batch staples (quinoa, roasted veggies, hummus) on the weekend to save time.  
4. Keep portion sizes in mind—measure oils, nuts, and grains with a kitchen scale or measuring cup.  

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## Day 1

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Greek yogurt (150 g) with ½ cup mixed berries, 1 tbsp honey, 2 tbsp granola, drizzle of olive oil | 350 | 18 | 45 | 12 |
| **Lunch** | Quinoa tabbouleh (1 cup cooked quinoa, parsley, mint, tomato, cucumber, 2 tbsp olive oil, lemon) + 4 oz grilled chicken breast | 460 | 35 | 45 | 15 |
| **Snack** | Handful almonds (¼ cup) + an apple | 250 | 6 | 30 | 14 |
| **Dinner** | Baked salmon (5 oz) with lemon‑herb olive oil, side of roasted Mediterranean vegetables (eggplant, zucchini, bell pepper) & ½ cup brown rice | 540 | 38 | 45 | 20 |
| **Total** |  | **1,600** | **97** | **165** | **61** |

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## Day 2

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Whole‑grain toast (2 slices) topped with smashed avocado (½), poached egg, cherry tomatoes, sprinkle of feta | 380 | 15 | 38 | 18 |
| **Lunch** | Mediterranean chickpea salad: chickpeas (1 cup), arugula, olives, red onion, cucumber, 2 tbsp olive oil & red‑wine vinaigrette | 420 | 14 | 45 | 20 |
| **Snack** | Greek tzatziki (¼ cup) with raw veggie sticks (carrot, cucumber, bell pepper) | 120 | 5 | 12 | 6 |
| **Dinner** | Shrimp & whole‑wheat spaghetti (5 oz shrimp, 1 cup cooked pasta, garlic, cherry tomatoes, 1 tbsp olive oil, parsley) | 540 | 32 | 60 | 16 |
| **Total** |  | **1,460** | **66** | **155** | **60** |

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## Day 3

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Oatmeal (½ cup dry) cooked with skim milk, topped with sliced banana, 1 tbsp almond butter, cinnamon | 380 | 12 | 55 | 14 |
| **Lunch** | Lentil soup (1 ½ cup) with carrots, celery, tomatoes, 1 tbsp olive oil + side of whole‑grain pita | 420 | 22 | 55 | 12 |
| **Snack** | 1 oz dark chocolate (70 % cacao) + a handful of dried apricots | 190 | 3 | 25 | 9 |
| **Dinner** | Grilled lamb kebabs (4 oz) with rosemary, served with tabbouleh (½ cup) and grilled halloumi (2 oz) | 560 | 35 | 40 | 24 |
| **Total** |  | **1,550** | **72** | **175** | **59** |

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## Day 4

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Smoothie: spinach (1 cup), frozen mixed berries (1 cup), Greek yogurt (½ cup), 1 tbsp chia seeds, almond milk | 340 | 18 | 45 | 10 |
| **Lunch** | Mediterranean grain bowl: farro (¾ cup cooked), roasted chickpeas, roasted red peppers, olives, feta, 2 tbsp tahini‑lemon dressing | 460 | 16 | 55 | 20 |
| **Snack** | Cottage cheese (½ cup) with sliced peach and a sprinkle of pistachios (1 tbsp) | 150 | 14 | 12 | 6 |
| **Dinner** | Baked cod (5 oz) with tomato‑olive sauce, side of sautéed Swiss chard in garlic‑olive oil, ½ cup couscous | 540 | 38 | 45 | 18 |
| **Total** |  | **1,490** | **86** | **157** | **54** |

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## Day 5

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Shakshuka (2 eggs poached in spicy tomato sauce) with 1 slice whole‑grain toast | 350 | 20 | 30 | 18 |
| **Lunch** | Tuna‑olive salad: canned tuna in water (4 oz), mixed greens, artichoke hearts, kalamata olives, 2 tbsp olive oil vinaigrette | 380 | 30 | 12 | 22 |
| **Snack** | Roasted red pepper hummus (¼ cup) with whole‑grain crackers (6 pcs) | 180 | 6 | 22 | 8 |
| **Dinner** | Chicken souvlaki (5 oz) with tzatziki, Greek salad (cucumber, tomato, feta, olives, olive oil) and ½ cup quinoa | 560 | 38 | 45 | 22 |
| **Total** |  | **1,470** | **94** | **109** | **70** |

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## Day 6

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Whole‑grain English muffin topped with ricotta (2 tbsp), sliced figs, drizzle of honey | 340 | 12 | 45 | 12 |
| **Lunch** | Falafel (4 small) baked, served in whole‑wheat pita with lettuce, tomato, cucumber, tahini sauce | 460 | 18 | 55 | 18 |
| **Snack** | Greek yogurt (¾ cup) with a spoonful of pomegranate seeds and 1 tbsp walnuts | 190 | 12 | 18 | 9 |
| **Dinner** | Grilled sea bass (5 oz) with herb‑lemon olive oil, side of ratatouille (eggplant, zucchini, tomato) and ½ cup barley | 540 | 36 | 45 | 20 |
| **Total** |  | **1,530** | **78** | **163** | **59** |

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## Day 7

| Meal | Menu | Calories | Protein (g) | Carbs (g) | Fat (g) |
|------|------|----------|-------------|-----------|---------|
| **Breakfast** | Mediterranean omelet: 2 eggs, spinach, sun‑dried tomatoes, feta, 1 tbsp olive oil, served with a slice of whole‑grain toast | 380 | 22 | 30 | 20 |
| **Lunch** | Roasted vegetable & lentil salad: lentils (¾ cup), roasted carrots, beets, pumpkin, arugula, 2 tbsp olive‑balsamic dressing | 440 | 18 | 55 | 16 |
| **Snack** | Fresh fruit plate (orange, kiwi, grapes) + 10 almonds | 150 | 4 | 30 | 6 |
| **Dinner** | Turkey meatballs (5 oz) in tomato‑basil sauce, served over spaghetti squash and sprinkled with Parmesan | 540 | 38 | 45 | 18 |
| **Total** |  | **1,510** | **82** | **160** | **60** |

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## Grocery List

**Produce**  
- Mixed berries (fresh or frozen) – 3 cups  
- Bananas – 4  
- Apples – 4  
- Oranges – 2  
- Kiwi – 2  
- Grapes – 1 lb  
- Peaches – 2  
- Figs (fresh or dried) – 6  
- Lemon – 4  
- Limes – 2  
- Cherry tomatoes – 4 cups  
- Tomatoes (regular) – 6 medium  
- Cucumber – 3  
- Bell peppers (red, yellow) – 4  
- Eggplant – 2  
- Zucchini – 4  
- Carrots – 6  
- Celery – 1 bunch  
- Red onion – 2  
- Red/white onion – 2  
- Garlic – 2 heads  
- Spinach – 2 bags  
- Arugula – 2 bags  
- Mixed greens – 1 bag  
- Swiss chard – 1 bunch  
- Fresh herbs (parsley, mint, basil, rosemary) – 1 bunch each  
- Olives (kalamata) – 1 jar  
- Sun‑dried tomatoes – 1 jar  

**Proteins**  
- Greek yogurt (plain, low‑fat) – 2 kg  
- Skim milk or almond milk – 1 L  
- Eggs – 2 dozen  
- Chicken breast – 2 lb  
- Salmon fillets – 1 lb  
- Cod or sea bass – 1 lb  
- Shrimp – 1 lb  
- Tuna in water – 4 cans  
- Lamb kebab meat – 1 lb  
- Turkey ground – 1 lb  
- Halloumi – 8 oz  
- Feta cheese – 8 oz  
- Ricotta – 8 oz  
- Parmesan – 4 oz  

**Pantry / Grains**  
- Whole‑grain bread or toast – 1 loaf  
- Whole‑grain pita – 6 pieces  
- Whole‑grain English muffins – 4  
- Whole‑grain crackers – 1 box  
- Quinoa – 1 lb  
- Brown rice – 1 lb  
- Farro – 1 lb  
- Barley – 1 lb  
- Whole‑wheat spaghetti – 1 lb  
- Spaghetti squash – 1 large  
- Oats – 1 lb  
- Granola (low‑sugar) – 1 box  
- Chickpeas (canned or dry) – 4 cups cooked  
- Lentils (dry) – 1 lb  
- Black olives – 1 jar  
- Tahini – 1 jar  
- Olive oil (extra‑virgin) – 1 liter  
- Red‑wine vinegar – 1 bottle  
- Honey – 1 jar  
- Dark chocolate (70 %+) – 1 bar  
- Nuts: almonds, pistachios, walnuts – 1 lb total  
- Seeds: chia – 1 bag  

**Spices & Condiments**  
- Salt, black pepper  
- Paprika, cumin, oregano, thyme, cinnamon  
- Red‑pepper flakes  
- Dijon mustard (optional)  

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## Tips for Success

1. **Prep in batches** – Cook a big pot of quinoa, farro, and lentils on Sunday; roast a tray of mixed veg (eggplant, zucchini, bell pepper) for quick lunches.  
2. **Portion oil wisely** – Use a measuring spoon; 1 tbsp olive oil ≈ 120 kcal.  
3. **Stay hydrated** – Aim for 2–3 L water daily; a glass of red wine (5 oz) with dinner is optional and fits the Mediterranean pattern.  
4. **Mindful snacking** – Pair carbs with protein/fat (e.g., fruit + nuts) to keep blood sugar stable.  
5. **Seasoning over sauce** – Fresh herbs, lemon juice, and quality olive oil add flavor without excess calories.  
6. **Flexibility** – Swap any protein (e.g., replace salmon with sardines or tofu) while keeping the overall macro balance.  
7. **Listen to your body** – Adjust portion sizes up or down based on hunger, activity level, and weight goals.  

Enjoy the vibrant flavors and health benefits of the Mediterranean lifestyle!