Mediterranean Diet Meal Plan: A Week’s Worth of Healthy Recipes

If you’re looking for a healthy eating plan that’s both delicious and easy to follow, the Mediterranean diet is a great choice. This eating pattern is based on the traditional diets of people who live in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. Studies have shown that following a Mediterranean diet can help improve your heart health, lower your risk of chronic diseases like diabetes, and promote healthy weight loss.

See previous posts for detailed information on what is mediterranean diet, benefits of Mediterranean diet and Mediterranean diet for weightloss.

In this article, we’ll provide you with a week’s worth of healthy and delicious Mediterranean-inspired recipes that you can try at home. Whether you’re a seasoned chef or a beginner in the kitchen, these recipes are sure to please your taste buds and nourish your body.

The Basics of the Mediterranean Diet

Before we dive into the recipes, let’s review the basics of the Mediterranean diet. This eating pattern is characterized by:

• Eating plenty of fruits and vegetables: These foods are packed with nutrients and fiber, which can help keep you feeling full and satisfied.
• Choosing whole grains: Opt for whole grain bread, pasta, and rice instead of refined grains.
• Eating healthy fats: The Mediterranean diet is rich in healthy fats like olive oil, nuts, and fish.
• Limiting red meat: While red meat can be part of a Mediterranean diet, it should be consumed in moderation.
• Choosing lean protein sources: Lean meats like chicken and turkey, as well as fish and legumes, are great sources of protein in the Mediterranean diet.
• Enjoying dairy in moderation: The Mediterranean diet includes dairy products like cheese and yogurt, but they should be consumed in moderation.
• Using herbs and spices instead of salt: Flavor your meals with herbs and spices like garlic, basil, and oregano instead of salt.

Now that you know the basics, let’s move on to the recipes!

1. Monday
2. Tuesday
3. Wednesday
4. Thursday
5. Friday
6. Saturday
7. Sunday

Monday

Breakfast: Greek Yogurt with Honey and Walnuts

This simple breakfast is a great way to start your day with a dose of protein and healthy fats.

• 1 cup plain Greek yogurt
• 1 tablespoon honey
• 1/4 cup chopped walnuts

Mix the yogurt and honey together in a bowl. Top with chopped walnuts.

Lunch: Mediterranean Chickpea Salad

This colorful salad is packed with flavor and nutrients.

• 1 can chickpeas, rinsed and drained
• 1/2 cucumber, diced
• 1/2 red onion, diced
• 1/2 red bell pepper, diced
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Combine all the ingredients in a large bowl and toss to combine.

Dinner: Grilled Chicken with Lemon and Garlic

This flavorful chicken dish is perfect for a weeknight dinner.

• 4 boneless, skinless chicken breasts
• 2 cloves garlic, minced
• 1/4 cup lemon juice
• 2 tablespoons extra-virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Combine the garlic, lemon juice, olive oil, salt, and pepper in a small bowl. Brush the mixture over the chicken breasts and let marinate for at least 30 minutes. Grill the chicken over medium heat for 6-8 minutes per side, or until cooked through.

Tuesday

Breakfast: Mediterranean Omelet

This hearty omelet is packed with protein and vegetables.

• 3 eggs
• 1/4 cup chopped spinach
• 1/4 cup diced red bell pepper
• 1/4 cup crumbled feta cheese
• 1 tablespoon extra-virgin olive oil
• Salt and pepper to taste

Whisk the eggs in a bowl and season with salt and pepper. Heat the olive oil in a nonstick skillet over medium heat. Add the spinach and red bell pepper and sauté for 2-3 minutes. Pour the eggs over the vegetables and sprinkle with feta cheese. Cook for 3-4 minutes, or until the eggs are set. Fold the omelet in half and serve.

Lunch: Greek Salad with Grilled Shrimp

This refreshing salad is perfect for a summer lunch.

• 1 pound large shrimp, peeled and deveined
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• 4 cups mixed greens
• 1/2 cucumber, sliced
• 1/2 red onion, sliced
• 1/2 red bell pepper, sliced
• 1/4 cup crumbled feta cheese

Preheat a grill or grill pan to medium-high heat. In a bowl, whisk together the oregano, garlic powder, salt, pepper, olive oil, and red wine vinegar. Add the shrimp and toss to coat. Grill the shrimp for 2-3 minutes per side, or until cooked through. Divide the mixed greens, cucumber, red onion, red bell pepper, and feta cheese between four plates. Top with the grilled shrimp.

Dinner: Baked Salmon with Lemon and Dill

This simple salmon dish is packed with flavor and nutrients.

• 4 salmon fillets
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons chopped fresh dill
• 2 cloves garlic, minced
• 1 lemon, thinly sliced
• Salt and pepper to taste

Preheat the oven to 400°F. Place the salmon fillets in a baking dish. Drizzle with olive oil and sprinkle with dill and garlic. Top with lemon slices. Bake for 12-15 minutes, or until the salmon is cooked through. Season with salt and pepper to taste.

See Also: Air Fryer Salmon Recipe: How to Cook Perfect Salmon in Minutes

Wednesday

Breakfast: Fruit and Yogurt Parfait

This refreshing breakfast is perfect for a hot summer day.

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup granola
• 1 tablespoon honey

Layer the yogurt, mixed berries, granola, and honey in a jar or glass.

Lunch: Grilled Eggplant and Tomato Sandwich

This vegetarian sandwich is bursting with Mediterranean flavors.

• 1 small eggplant, sliced into rounds
• 1 large tomato, sliced
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 slices whole grain bread
• 2 tablespoons hummus
• 1/4 cup crumbled feta cheese

Preheat a grill or grill pan to medium-high heat. Brush the eggplant slices and tomato slices with olive oil and sprinkle with oregano, salt, and pepper. Grill the eggplant and tomato for 2-3 minutes per side, or until tender. Toast the bread and spread with hummus. Top with the grilled eggplant, tomato, and feta cheese.

Dinner: Mediterranean Stuffed Peppers

These stuffed peppers are a complete meal in one.

• 4 bell peppers, halved and seeded
• 1 cup quinoa, cooked
• 1/2 pound ground turkey
• 1 tablespoon extra-virgin olive oil
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• 1/2 cup chopped tomatoes
• 1/2 cup crumbled feta cheese

Preheat the oven to 375°F. Place the pepper halves in a baking dish. In a skillet, brown the ground turkey in olive oil over medium heat. Add the onion, garlic, oregano, basil, salt, and pepper and sauté for 2-3 minutes. Add the cooked quinoa and chopped tomatoes and stir to combine. Spoon the turkey mixture into the pepper halves. Cover the dish with foil and bake for 25-30 minutes, or until the peppers are tender. Sprinkle with crumbled feta cheese before serving.

Thursday

Breakfast: Greek Yogurt with Honey and Walnuts

This simple breakfast is a staple in the Mediterranean diet.

• 1 cup plain Greek yogurt
• 1 tablespoon honey
• 1/4 cup chopped walnuts

Top the yogurt with honey and chopped walnuts.

Lunch: Chickpea Salad with Lemon and Parsley

This chickpea salad is fresh and flavorful.

• 1 can chickpeas, drained and rinsed
• 1/4 red onion, chopped
• 1/2 cucumber, chopped
• 1/2 red bell pepper, chopped
• 2 tablespoons chopped fresh parsley
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

In a bowl, combine the chickpeas, red onion, cucumber, red bell pepper, parsley, olive oil, lemon juice, salt, and pepper. Toss to combine.

Dinner: Grilled Chicken with Roasted Vegetables

This grilled chicken dish is served with a side of roasted vegetables.

• 4 chicken breasts
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 zucchini, sliced
• 2 red bell peppers, sliced
• 1 onion, sliced
• 1 tablespoon balsamic vinegar

Preheat a grill or grill pan to medium-high heat. Brush the chicken breasts with olive oil and sprinkle with oregano, garlic powder, salt, and pepper. Grill the chicken for 5-6 minutes per side, or until cooked through. Preheat the oven to 400°F. Toss the zucchini, red bell peppers, and onion with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender. Drizzle with balsamic vinegar before serving.

Friday

Breakfast: Spinach and Feta Frittata

This savory frittata is perfect for a weekend brunch.

• 6 eggs
• 2 cups baby spinach
• 1/2 red bell pepper, diced
• 1/2 cup crumbled feta cheese
• 1 tablespoon extra-virgin olive oil
• Salt and pepper to taste

Whisk the eggs in a bowl and season with salt and pepper. Heat the olive oil in a nonstick skillet over medium heat. Add the spinach and red bell pepper and sauté for 2-3 minutes. Pour the eggs over the vegetables and sprinkle with feta cheese. Cook for 3-4 minutes, or until the edges start to set. Transfer the skillet to the oven and broil for 2-3 minutes, or until the frittata is set and the cheese is melted.

Lunch: Tuna Salad with Avocado and Tomatoes

This tuna salad is packed with protein and healthy fats.

• 1 can tuna, drained
• 1/2 avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon chopped fresh parsley
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

In a bowl, combine the tuna, avocado, cherry tomatoes, parsley, olive oil, lemon juice, salt, and pepper. Mix well.

Dinner: Shrimp and Vegetable Skewers

These skewers are a great way to get in your daily dose of vegetables.

• 1 pound large shrimp, peeled and deveined
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 red onion, cut into wedges
• 1 red bell pepper, sliced
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon chopped fresh thyme
• 1 tablespoon chopped fresh rosemary
• Salt and pepper to taste

Preheat a grill or grill pan to medium-high heat. Thread the shrimp, zucchini, yellow squash, red onion, and red bell pepper onto skewers. Brush with olive oil and sprinkle with thyme, rosemary, salt, and pepper. Grill for 2-3 minutes per side, or until the shrimp are pink and the vegetables are tender.

Saturday

Breakfast: Whole Wheat Banana Pancakes

These pancakes are a delicious way to start your weekend.

• 1 cup whole wheat flour
• 1 tablespoon baking powder
• 1/4 teaspoon salt
• 1 ripe banana, mashed
• 1 egg
• 1 cup milk
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

In a bowl, whisk together the flour, baking powder, and salt. In a separate bowl, mix together the mashed banana, egg, milk, honey, and vanilla extract. Add the wet ingredients to the dry ingredients and mix until just combined. Heat a nonstick skillet over medium heat. Pour 1/4 cup of batter onto the skillet for each pancake. Cook for 2-3 minutes per side, or until golden brown.

Lunch: Greek Salad with Grilled Chicken

This classic Greek salad is topped with grilled chicken for added protein.

• 4 cups chopped romaine lettuce
• 1/2 cucumber, sliced
• 1/2 red onion, sliced
• 1/2 cup cherry tomatoes, halved
• 1/2 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste
• 4 grilled chicken breasts

In a bowl, combine the romaine lettuce, cucumber, red onion, cherry tomatoes, feta cheese, and parsley. In a separate bowl, whisk together the olive oil, red wine vinegar, salt, and pepper. Toss the salad with the dressing. Serve with grilled chicken breasts.

Dinner: Grilled Eggplant and Portobello Mushrooms with Quinoa Salad

This vegetarian dinner is full of flavor and texture.

• 2 eggplants, sliced
• 4 portobello mushrooms, stemmed
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste
• 1 cup quinoa, cooked
• 1/2 cups baby spinach
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/4 cup crumbled feta cheese
• 1/4 cup toasted pine nuts
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil

Preheat a grill or grill pan to medium-high heat. Brush the eggplant and portobello mushrooms with olive oil and balsamic vinegar. Sprinkle with salt and pepper. Grill for 3-4 minutes per side, or until tender. In a bowl, combine the cooked quinoa, baby spinach, parsley, mint, feta cheese, and pine nuts. In a separate bowl, whisk together the lemon juice, olive oil, salt, and pepper. Toss the quinoa salad with the dressing. Serve with the grilled eggplant and portobello mushrooms.

Sunday

Breakfast: Mediterranean Omelet

This omelet is packed with Mediterranean flavors.

• 2 eggs
• 2 tablespoons milk
• Salt and pepper to taste
• 1 tablespoon extra-virgin olive oil
• 1/4 cup chopped red onion
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped baby spinach
• 2 tablespoons crumbled feta cheese
• 1 tablespoon chopped fresh parsley

In a bowl, whisk together the eggs, milk, salt, and pepper. Heat the olive oil in a nonstick skillet over medium heat. Add the red onion and red bell pepper and sauté for 2-3 minutes, or until softened. Add the baby spinach and cook until wilted. Pour the egg mixture over the vegetables. Sprinkle with feta cheese and parsley. Cook for 3-4 minutes, or until the edges start to set. Transfer the skillet to the oven and broil for 2-3 minutes, or until the frittata is set and the cheese is melted.

Lunch: Greek Yogurt and Veggie Wrap

This wrap is a quick and easy lunch option.

• 1 whole wheat tortilla
• 1/4 cup Greek yogurt
• 1/4 cup chopped cucumber
• 1/4 cup chopped tomato
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh dill
• Salt and pepper to taste

Spread the Greek yogurt on the tortilla. Top with cucumber, tomato, red onion, dill, salt, and pepper. Roll up the tortilla.

Dinner: Lemon and Garlic Roasted Chicken with Roasted Vegetables

This roasted chicken and vegetable dinner is a perfect way to end the week.

• 1 whole chicken, cut into pieces
• 2 lemons, sliced
• 6 cloves garlic, minced
• 2 tablespoons extra-virgin olive oil
• Salt and pepper to taste
• 4 cups mixed vegetables (such as zucchini, bell peppers, onions, and carrots)

Preheat the oven to 375°F. In a bowl, toss the chicken pieces with the lemon slices, garlic, olive oil, salt, and pepper. Place the chicken in a roasting pan. Roast for 30 minutes. Add the mixed vegetables to the roasting pan. Toss with the chicken and continue roasting for another 30 minutes, or until the chicken is cooked through and the vegetables are tender.

Conclusion

The Mediterranean diet is a delicious and healthy way of eating. It emphasizes whole foods, healthy fats, and a variety of colorful fruits and vegetables. This meal plan provides a week’s worth of delicious and nutritious recipes that will leave you feeling satisfied and energized. Remember to always consult with a healthcare professional before making any significant changes to your diet, especially if you have any health conditions or concerns.

Incorporating the Mediterranean diet into your lifestyle doesn’t have to be difficult. With some planning and preparation, you can enjoy a variety of delicious and healthy meals that will nourish your body and satisfy your taste buds. Try incorporating these recipes into your weekly meal rotation, and don’t be afraid to experiment with new ingredients and flavor combinations. Happy eating!