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7-Day Mediterranean Diet Meal Plan
Use this as a planning framework rather than a medical or calorie-specific prescription.
The weekly structure
| Meal | Repeatable formula |
|---|---|
| Breakfast | Whole grain or yogurt + fruit + nuts/seeds |
| Lunch | Vegetables + beans/fish/poultry + whole grain + olive-oil dressing |
| Dinner | Vegetables + protein + whole grain/starchy vegetable |
| Snack, if wanted | Fruit, nuts, yogurt, hummus or vegetables |
Seven-day rotation
Rotate rather than reinvent: alternate bean-based meals, fish/seafood, and poultry or other suitable proteins; vary vegetables and grains; reuse cooked components at lunch the next day.
Prep before day one
Cook one whole grain, prepare a pot of beans or lentils, wash vegetables, make a simple olive-oil dressing and portion a few grab-and-go snacks.
Build the grocery list → · Set up meal prep →
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