Mediterranean Diet Meal Plan

This 7-day Mediterranean diet meal plan is packed with fresh veggies, grains, legumes, nuts, and bold flavors

If you’re looking to reset your week, boost your energy, or just stop asking “What’s for dinner?” — we’ve got you covered.

This Mediterranean meal plan is a collection of our favorite recipes: easy to prep, loaded with veggies, grains, and legumes, all with that simple, sun-kissed Mediterranean feel.

It’s not a diet in the strict sense. It’s a way of eating that focuses on balance, joy, and whole ingredients.

Each day includes breakfast, lunch, and dinner — and we’ve included a printable PDF 👇 and a grocery list to help you plan ahead.

Please note: While we love sharing how Louise and I eat, we’re not medical professionals. If you’re making major dietary changes or managing health conditions, it’s always best to speak with your doctor or a registered dietitian first. This plan is for inspiration and general wellness, not medical advice.

What is a Mediterranean Diet?

• Focuses on whole grains, fruits, vegetables, legumes, nuts, olive oil, and herbs.
• Traditionally includes seafood — but our version is entirely vegetarian.
• Protein sources: chickpeas, lentils, beans, eggs (optional), dairy, seeds.
• It’s not about restriction — it’s about fresh, seasonal, balanced eating.

7-Day Mediterranean Meal Plan

Day 1

Breakfast: Greek yogurt with homemade oil-free granola. Creamy and naturally sweet with crunch from nuts.

Lunch: Chickpea salad. Refreshing, protein-packed, and meal-prep friendly.

Dinner: Stuffed zucchini with ricotta, sundried-tomatoes, and breadcrumbs.

Breakfast: Avocado tahini toast. Creamy, fresh, and perfect with whole grain sourdough.

Lunch: Lentil tabbouleh with mint, parsley & lemon. Hearty, easy, and packed with fiber and protein.

Dinner: One-pot lemon orzo with zucchini. Ready in 20 minutes, and the perfect intersection og Greek and Italian ingredients.

Dips and Spreads

Avocado Spread

Salads

Lentil Tabbouleh

One-pot Meals

Lemon Orzo With Zucchini

Day 3

Breakfast: Bircher Muesli with almonds. Sweet and creamy, and it takes 5 minutes to prep.

Lunch: Greek pasta salad. A picnic and meal-prep favorite full of bold, briny flavor.

Dinner: One-pot lentil stew. Earthy, warm and satisfying — ideal for batch cooking.

Day 4

Breakfast: Pan con Tomate. A Spanish breakfast favorite; cooling and no cooking needed.

Lunch: Mediterranean bean salad with Italian dressing and served with pita bread.

Dinner: Broccoli Parmesan Pasta. Quick, creamy, and deeply comforting.

Starters

Pan con Tomate (Spanish tomato bread)

Salads

Mediterranean Salad

Pasta

Broccoli Pasta

Day 5

Breakfast: Hummus platter with veggies and olives. Filling, energizing, and savory Mediterranean breakfast.

Lunch: Stuffed peppers with rice, herbs & lemon zest. Colorful, protein-rich, and perfect for leftovers.

Dinner: Greek zucchini fritters with pita bread and quick tzatziki.

Day 6

Breakfast: Oatmeal with fresh berries and Greek yogurt. Creamy, and packed with fiber and omega-3s.

Lunch: Greek chickpea salad. A protein boost on a Mediterranean classic.

Dinner: Marry Me Butter Beans with spinach and sun-dried tomatoes.

Breakfast

Oatmeal

Salads

Greek Chickpea Salad

30-Min Meals

Marry Me Butter Beans

Breakfast: Tomato bruschetta with olive oil & fresh basil. Simple, rustic, and so easy.

Lunch: Mediterranean couscous salad. I love serving this with feta or tahini sauce.

Dinner: Mujadara spiced rice and lentils with caramelized onions and a yogurt tahini sauce.

Starters

Bruschetta

Salads

Couscous Salad (One-Bowl)

Mains

Mujadara (Lentils and Rice)

Free Mediterranean Meal Overview PDF

We hope this meal plan gives you a week of delicious, feel-good meals — and makes life a little easier in the kitchen.

The Mediterranean way of eating isn’t about perfection, it’s about enjoying good food, slowing down, and nourishing your body with what’s fresh and simple.

That’s how Louise and I cook at home, and we’re so happy to share that with you 🥰.

📥 Don’t forget to download your free printable PDF below so you can save the plan and grocery list for later.

👉 [Download the 7-Day Meal Plan PDF here]
👉 [Get the Grocery List with Checkboxes here]