The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region-fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features these good-for-you foods and delicious ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating. Plus, at 1,500 calories you’re on track to lose a healthy 1 to 2 pounds per week.
Read More: 8 Ways to Follow the Mediterranean Diet for Better Health
If you’re looking for a different calorie level, see this same meal plan at 1,200 and 2,000 calories. And don’t miss our seasonal Mediterranean meal plan for fall!
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How to Meal Prep Your Week of Meals:
Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy work week. Store in air-tight meal-prep containers to keep fresh.
On Day 3, cook a double batch of Basic Quinoa when making dinner and save leftover quinoa in a large air-tight glass container. You’ll use more quinoa for the Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce recipe on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use.
Day 1
Breakfast (324 calories)
A.M. Snack (123 calories)
1 medium orange8 unsalted almonds
Lunch (374 calories)
P.M. Snack (126 calories)
1 cup raspberries1/2 cup whole-milk Greek yogurt1 Tbsp. chia seeds
Dinner (442 calories)
Daily Totals: 1,501 calories, 79 g protein, 151 g carbohydrates, 37 g fiber, 71 g fat, 1,640 mg sodium
Day 2
Breakfast (365 calories)
A.M. Snack (92 calories)
Lunch (337 calories)
P.M. Snack (102 calories)
2 Tbsp. hummus2 medium carrots
Dinner (593 calories)
Daily Totals: 1,489 calories, 56 g protein, 171 g carbohydrates, 43 g fiber, 70 g fat, 1,310 mg sodium
Day 3
Breakfast (357 calories)
A.M. Snack (122 calories)
2 plums8 unsalted almonds
Lunch (431 calories)
P.M. Snack (177 calories)
1 cup raspberries1/4 cup whole-milk Greek yogurt1 Tbsp. chia seeds
Dinner (429 calories)
Daily Totals: 1,517 calories, 65 g protein, 197 g carbohydrates, 45 g fiber, 56 g fat, 1,134 mg sodium
Day 4
Breakfast (368 calories)
A.M. Snack (176 calories)
1 medium orange1 ounce cheddar cheese
Lunch (337 calories)
Afternoon Snack (122 calories)
2 plums8 unsalted almonds
Dinner (477 calories)
Daily Totals: 1,481 calories, 51 g protein, 163 g carbohydrates, 33 g fiber, 74 g fat, 1,417 mg sodium
Day 5
Breakfast (365 calories)
A.M. Snack (31 calories)
Lunch (431 calories)
P.M. Snack (176 calories)
1 medium orange1 ounce cheddar cheese
Dinner (491 calories)
Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6.
Daily Totals: 1,493 calories, 96 g protein, 180 g carbohydrates, 42 g fiber, 51 g fat, 1,330 mg sodium
Day 6
Breakfast (368 calories)
A.M. Snack (62 calories)
Lunch (342 calories)
P.M. Snack (129 calories)
3 Tbsp. hummus2 medium carrots
Dinner (491 calories)
Daily Totals: 1,515 calories, 78 g protein, 188 g carbohydrates, 35 g fiber, 44 g fat, 1,702 mg sodium
Day 7
Breakfast (357 calories)
A.M. Snack (145 calories)
1/2 cup raspberries1/4 cup whole-milk Greek Yogurt1 Tbsp. chia seeds
Lunch (374 calories)
P.M. Snack (102 calories)
2 Tbsp. hummus2 medium carrots
Dinner (397 calories)
Evening Snack (125 calories)
Daily Totals: 1,499 calories, 72 g protein, 201 g carbohydrates, 39 g fiber, 39 g fat, 1,935 mg sodium
Watch: How to Make Dijon Salmon with Green Bean Pilaf