The Best 7-Day Mediterranean Diet Meal Plan for Beginners

Day 1 linebreak Breakfast shakshuka in a pan with toasted bread on the side mike garten

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Lunch salmon salad tartines on a white plate Mike Garten

Tinned fish provides a convenient (and tasty!) way to incorporate more seafood into your day. Today, try canned salmon flaked and mixed with capers, lemons, and fennel. Serve on top of 100% whole grain or sourdough bread.

Get the No-Cook Salmon Salad Tartines recipe.

Snack homemade hummus with torn pita on the side Mike Garten

If you haven’t tried making hummus from scratch, you must. The DIY version is so creamy and bright, and perfect for dipping sliced cucumbers and carrots into. Or, spread 2 tablespoons onto one slice of 100% whole-grain bread or 2 whole-grain flatbread crackers, then drizzle with 1 teaspoon of olive oil and add a pinch of flaky sea salt.

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Dinner mediterranean chicken bowls with couscous MIKE GARTENDay 2 linebreak

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Breakfast almond buckwheat granola with yogurt and berries in a bowl Mike GartenLunch roasted mediterranean shrimp bowl with red onion, rice, tomatoes, olives and lemon Mike Garten

This 20-minute lunch will keep you satiated until dinner, thanks to a combo of protein-rich shrimp, hearty veggies and fiber-full chickpea-based rice.

In a rush? Reach for a Freshé canned tuna pack (which comes in flavorful varieties like Provence Niçoise and Sicilian Caponata) and pair with a piece of fruit instead.

Get the Roasted Mediterranean Shrimp Bowl recipe.

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Snack crispy chickpeas in bowls mike gartenDinner creamy chicken and zoodle spaghetti on a black plate Mike Garten

Yes, there’s still a reason for pasta night! Combine spiralized zucchini and spaghetti to add interesting texture and an extra dose of nutrients to your meal.

Get the Creamy Chicken and Zoodle Spaghetti recipe.

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Day 3 line break Breakfast sheet pan asparagus frittata with a side salad on a plate Mike Garten

Today, make a meal prep-friendly egg dish that you can enjoy now and pop extras in the freezer for a future date. Enjoy with a spinach side salad and an 8-ounce latte with skim or unsweetened soy milk.

Get the Sheet Pan Asparagus Frittata recipe.

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Lunch greek salad in a wrap with feta cheese crumbled on top mike garten

Roll up all the colorful components of a Greek salad (cherry tomatoes, red onions, crumbed feta) into a whole-wheat wrap for a grab-and-go take on the classic.

Get the Greek Salad Wraps recipe.

Snack dill dip with vegetables and crackers Mike Garten

If the thought of snacking on fresh produce — blanched green beans, sliced raw radishes, carrot sticks, you name it — leaves you feeling bored, it’s time to try pairing them with a creamy, herby dip. This one is made with Greek yogurt instead of sour cream or mayonnaise and packs in tons of fresh herbs and bright citrus.

Get the Dill Dip recipe.

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Dinner salmon and swiss chard on a plate MIKE GARTEN

This healthy meal couldn’t be easier to make (or clean up, afterwards), thanks to your air fryer. Cook up an extra fillet of salmon to enjoy for lunch tomorrow.

Get the Air Fryer Salmon and Swiss Chard recipe.

Day 4 line break

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Breakfast oatmeal with pistachios and apricots on a blue background Mike Garten Lunch lemon arugula salad roasted salmon mike garten

Serve that extra fillet of salmon from yesterday’s dinner over baby arugula, along with cherry tomatoes and a drizzle of homemade Italian vinaigrette.

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Snack roasted red pepper hummus Mike Garten

Have homemade hummus left in the fridge still from day one? Enjoy with fresh crudité today. No? Consider that your excuse to whip up a fun variation on the chickpea dip.

Get the Roasted Red Pepper Hummus recipe.

Dinner five ingredient creamy kale pasta Mike Garten

On the menu tonight: A dreamy nut-free pesto featuring protein-packed cottage cheese that’s perfect for spooning over cooked chicken breasts or tossing into low-carb pasta along with sliced chicken breast or canned white beans.

Get the 5-Ingredient Creamy Kale Pasta recipe.

P.S. If you’re not in the mood to cook, reheat leftover frittata to serve with a side salad instead.

Headshot of Valerie Agyeman, R.D.

Valerie Agyeman (she/her) is a women’s health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of combined nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert in the media, regularly appearing on networks such as Fox 5 DC, PIX-11, and ABC’s Good Morning Washington. She is also a contributing expert to publications like Women’s Health Magazine, Prevention, Good Housekeeping, and The Everygirl.

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