The Mediterranean Diet isn’t just a diet—it’s a delicious eating style that people all over the world embrace. Year after year, it’s crowned the #1 Best Diet by U.S. News & World Report… and once you learn why, you’ll be hooked, too!
It’s simple, flexible, and backed by solid science (a trifecta I love!). Think colorful veggies, juicy fruits, hearty whole grains, crunchy nuts, and heart-healthy fats like olive oil and avocado. Add in some fish, chicken, eggs, and a sprinkle of yogurt or cheese, and voilà—you’ve got a nourishing plate filled with irresistible flavor.
The perks? This eating plan can help with weight loss, boost energy, support your heart and brain, slow down aging (yes, please!), and even cut the risk of type 2 diabetes by about 30%. Plus, studies show it may protect against certain cancers, dementia, and depression.
But here’s the best part: it’s not a strict “diet.” It’s a way of eating (and living) that’s meant to be joyful, social, and satisfying. Whether you’re looking to slim down, pump up your energy, or just feel amazing, the Mediterranean Diet is totally customizable to you!
Here’s the Med Diet summary:
- Prioritize plant-based foods: vegetables, fruits, legumes, whole grains, nuts, and seeds.
- Replace butter with heart-healthy olive oil.
- Choose fish, poultry, and eggs as your primary proteins.
- Enjoy yogurt and cheese in moderation a few times per week.
- Limit red meat and sweets to only a few times per month.
- Enhance flavor with herbs and spices.
- Share meals with family and friends—make eating joyful and celebratory.
About this 7-Day Mediterranean Diet Plan
This plan provides approximately 1,600 calories per day, offering folks seeking weight loss a reference point for portion size. Note that the plan includes three meals and one to two snacks per day, as well as unlimited non-starchy vegetables. You can tailor it to suit your personal weight management and wellness goals by adjusting portions up or down as needed.
While the traditional Mediterranean Diet incorporates moderate amounts of wine, in light of concerning new research surrounding alcohol, always check with your healthcare provider before adding it to your menu regularly.
How to make it your own
One of the best parts about the Mediterranean Diet is how flexible and customizable it is. You don’t have to follow the meal plan to a T: instead, think of it as a helpful guide you can tweak to fit your preferences, schedule, and dietary needs. Whether you’re vegetarian, gluten-free, dairy-free, or just a picky eater, there’s plenty of wiggle room to swap ingredients, mix up meals, or repeat your favorites. In fact, feel free to repeat the same meals as often as you’d like!
You’ll find recipe links below for every meal in the plan (plus extra recipes you can mix and match whenever you want). And since I’m always cooking up something new, keep checking back for fresh ideas— I’ll be adding them on a regular basis. Also, take a spin through my recipe index…you’ll discover plenty of Mediterranean-friendly dishes to devour!
Click here (or the graphic of the 7-day meal plan) to download a PDF version!
Breakfast options
- Bruschetta Omelet with 1 cup of berries
- PB & Berry Breakfast Bowl
- Protein Oatmeal Bowl
- Avocado ‘n Egg Toast with 1 orange
- Jumbo Oatmeal Pancake
- Longevity Smoothie with a hard-boiled egg or container of single-serve Greek yogurt
- Overnight Oats: choose between Banana Bread Overnight Oats, Blueberry Muffin Overnight Oats, Strawberry Peach Overnight Oats or Key Lime Overnight Oats
Lunch options
- Grilled Fish and Veggies: 6 ounces of any preferred fish with 2 cups vegetables, grilled, roasted or sautéed in olive oil
- Mezze Plate with Hummus, Nuts and Fruit: create a mezze plate with ¼ cup hummus (try my Lentil Hummus or Edamame Hummus) and unlimited crudité or raw veggies, 1 small whole grain roll or ½ large pita, 1 cup grapes, and 10 almonds or walnuts (or 1 ounce of cheese)
- Mediterranean Quinoa Salad: 1 serving quinoa salad with 1 cup berries of choice
- Lentil Veggie Superfood Stew: 2 cups
- Chicken Caesar Wrap: 1 wrap with crunchy carrot sticks or bell peppers
- Wild Salmon and Chickpea Salad: 1 cup salmon salad with 1 whole grain pita bread or 1 cup fresh fruit salad
- California Turkey Wrap: 1 wrap with crunchy carrot sticks or bell peppers and 1 cup strawberries
Dinner options
- Mediterranean Stuffed Peppers with Tahini Drizzle: 2 stuffed peppers with 1 tablespoon tahini drizzle
- Lemon Chicken Soup with Orzo: 2 cups soup with a chopped salad (dressed with 2 teaspoons extra virgin olive oil and unlimited vinegar or fresh lemon juice, and 1 tablespoons chopped nuts of choice
- Grilled fish with Superfood Minestrone: 6 ounces roasted, grilled or baked fish of choice with 2 cups minestrone soup
- Sheet Pan Salmon Salad Nicoise
- Greek Burgers with Feta and Roasted Red Pepper: 1 burger with optional tzatziki sauce on a whole grain bun and a side salad dressed with 2 teaspoons extra virgin olive oil and unlimited vinegar or fresh lemon juice
- One-Sheet Mediterranean Shrimp with Charred Vegetables: 1 serving with a baked sweet potato or 1 cup cooked rice, quinoa or whole-grain pasta
- Chicken Bruschetta: 1 serving with unlimited side veggies and a fist-sized potato (white or sweet) or 3/4 cup cooked rice, quinoa, or pasta
Snack options
Easy ways to make the diet plan your own:
- Don’t love fish? Swap in grilled chicken, tofu, lentils, shelled edamame, black beans, or chickpeas for a satisfying plant- or lean-protein alternative.
- Can’t do dairy? Choose lactose-free or plant-based options like almond yogurt, oat milk, or dairy-free feta.
- Need more calories? Add an extra snack, bump up your portions, or toss in some healthy fats like nuts, seeds, or avocado.
- Budget-conscious? Use canned beans, frozen produce, and bulk grains like brown rice or barley to keep costs down.
- Want to prep ahead? Double up on recipes like stews, soups, and burgers. Freeze single portions so you have options ready to go for countless meals ahead.
Tips for Success
- Eat on a schedule: Have a meal or snack at least every four to five hours.
- Plan your menu the night before, so you’re armed with a game plan.
- Drink water throughout the day. Keep a reusable water bottle on hand for continuous sipping.
- Stick with healthier snacks when watching TV or a movie: such as light popcorn or crunchy veggies.
- Enjoy unlimited amounts of non-starchy vegetables (carrots, tomatoes, bell peppers, celery, cucumbers, broccoli, cauliflower, Brussels sprouts, etc.) at any point in the day.
- Be selective with sweets. Keep treats occasional, but when you do indulge, enjoy every bite.
More meal ideas and recipes to swap in:
Breakfast:
Lunch:
Dinner:
Click here to download a PDF overview of the 7-day meal plan!
