The 7-Day Mediterranean Diet Meal Plan

The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases.

Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.

There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.

This article describes the dietary pattern typically prescribed in studies that suggest it’s a healthy way of eating. Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences.

The Upside

It can be easier to lose weight on a plant-based diet because it allows you to eat a higher volume of food for fewer calories, Cheskin notes. It’s important to eat less processed foods and more whole grains, beans, vegetables, and fruit.

Eating more plant foods and fewer animal foods can also cut your risk of heath conditions like heart disease, type 2 diabetes, hypertension, and more, according to the Academy of Nutrition and Dietetics; the American Institute for Cancer Research encourages a plant-based diet for cancer prevention. And plant-based eating can be more sustainable for the environment than a meat-based diet.

Day 1:

Breakfast (297 calories)

• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts

Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)

• 1/2 medium apple

Lunch (320 calories)

• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
• 5 Kalamata olives, pitted
• 1/4 cup Spiced Chickpea “Nuts”

Combine ingredients and top salad with 1/2 Tbsp. each balsamic vinaigrette and olive oil.

P.M. Snack (51 calories)

• 6 dried apricots

Dinner (457 calories)

• 5 oz. roasted salmon fillet, coated with 1/4 tsp. olive oil, 1/4 teaspoon dried oregano and seasoned with a pinch each of salt and pepper
• 1 cup roasted fennel bulb, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous topped with 1 Tbsp. chopped walnuts
• Lemon wedge as garnish

Evening Snack (37 calories)

• 1 medium fresh fig or 1 medium plum

 Day 2:

Breakfast (276 calories)

• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 cup sliced strawberries
• 1 Tbsp. chopped walnuts

Top oatmeal with strawberries, walnuts and a pinch of cinnamon.

A.M. Snack (70 calories)

• 2 clementines

Lunch (320 calories)

• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
• 1/4 cup Spiced Chickpea “Nuts”
• 5 pitted Kalamata olives

Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (108 calories)

• 5 walnut halves
• 5 dried apricots

Dinner (427 calories)

• 1 3/4 cup Tomato & Artichoke Gnocchi

 Day 3:

Breakfast (266 calories)

• 1 slice whole-wheat bread, toasted
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.

Top toast with mashed avocado and egg.

• 1 clementine

A.M. Snack (131 calories)

• 1/4 cup Spiced Chickpea “Nuts”

Lunch (332 calories)

• 1 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens

Top salad greens with 1/2 Tbsp. each balsamic vinaigrette & olive oil.

P.M. Snack (25 calories)

• 3 dried apricots

Dinner (447 calories)

• 5 oz. cod, cooked in 1 tsp. olive oil and seasoned with herbs of your liking (try parsley)
• 1/2 cup cherry tomatoes, 1 cup sliced zucchini sautéed in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous
• 1/2 whole-wheat pita round (6-1/2-inch), toasted
• Lemon wedge as garnish

 Day 4:

Breakfast (279 calories)

• 1 slice whole-wheat toast
• 1 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (65 calories)

• 5 walnut halves

Lunch (350 calories)

• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot

Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar

• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (80 calories)

• 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup sliced strawberries

Dinner (416 calories)

• 1 1/2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil

 Day 5:

Breakfast (297 calories)

• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 apple, diced
• 1 Tbsp. chopped walnuts

Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (152 calories)

• 1/2 medium apple
• 1 Tbsp. peanut butter

Lunch (305 calories)

• 1 1/2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (27 calories)

• 1/2 cup sliced strawberries

Dinner (400 calories)

• 1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Evening Snack (37 calories)

• 1 medium fresh fig or 1 medium plum

Plan Ahead: Hard-boil an egg for tomorrow’s snack.

 Day 6:

Breakfast (279 calories)

• 1 slice whole-wheat toast
• 1 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (78 calories)

• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (299 calories)

• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese

Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

• Serve with 1/2 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (95 calories)

• 1 medium apple

Dinner (444 calories)

• 1 serving Mediterranean Tuna Spinach Salad
• 1 slice whole-wheat bread, toasted.

 Day 7:

Breakfast (266 calories)

• 1 slice whole-wheat bread, toasted
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.

Top toast with mashed avocado and egg.

• 1 clementine

A.M. Snack (95 calories)

• 1 medium apple

Lunch (350 calories)

• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot

Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (27 calories)

• 1/4 cup sliced strawberries

Dinner (484 calories)

• 1 serving Chicken Saltimbocca
• 1/2 cup cooked whole-wheat couscous
• 1 cup steamed broccoli florets.

Note: If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

Image credit: (flickr)