Mediterranean Diet One Week Plan

Feel free to adjust the portions and food choices based on your own needs and preferences.

Monday

  • Breakfast: Greek yoghurt with strawberries and oats.
  • Lunch: Whole-grain sandwich with vegetables.
  • Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Tuesday

  • Breakfast: Oatmeal with raisins.
  • Lunch: Leftover tuna salad from the night before.
  • Dinner: Salad with tomatoes, olives and feta cheese.

Wednesday
  • Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
  • Lunch: Whole-grain sandwich, with cheese and fresh vegetables.
  • Dinner: Mediterranean lasagne.

Thursday

  • Breakfast: Yogurt with sliced fruits and nuts.
  • Lunch: Leftover lasagne from the night before.
  • Dinner: Broiled salmon, served with brown rice and vegetables.

Friday

  • Breakfast: Eggs and vegetables, fried in olive oil.
  • Lunch: Greek yogurt with strawberries, oats and nuts.
  • Dinner: Grilled lamb, with salad and baked potato.

Saturday

  • Breakfast: Oatmeal with raisins, nuts and an apple.
  • Lunch: Whole-grain sandwich with vegetables.
  • Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.

Sunday

  • Breakfast: Omelet with veggies and olives.
  • Lunch: Leftover pizza from the night before.
  • Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.

There is usually no need to count calories or track macronutrients (protein, fat and carbs) on the Mediterranean diet.

Healthy Mediterranean Snacks

You don’t need to eat more than 3 meals per day.

But if you become hungry between meals, there are plenty of healthy snack options:

  • A handful of nuts.
  • A piece of fruit.
  • Carrots or baby carrots.
  • Some berries or grapes.
  • Leftovers from the night before.
  • Greek yogurt.
  • Apple slices with almond butter.

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