Best 7-Day Mediterranean Diet Meal Plan for Beginners

Welcome to your easy start guide to the Mediterranean diet. This simple meal plan with helpful tips and tasty recipes is the best way to begin. Use it as a friendly map to plan your own meals and enjoy big, sunny Mediterranean flavors.

What is the Mediterranean Diet?

The Mediterranean diet is named the world’s top healthy eating plan year after year. It is a heart healthy and balanced way of eating. It focuses on vegetables, fruits, whole grains, beans, lean proteins like fish, and good fats from olive oil and nuts.

I grew up living this Mediterranean lifestyle. I love sharing what I know to help others learn about this delicious and healthy way of eating.

First, Let Us Forget the Word “Diet”

The Mediterranean diet is mostly plant based. But there are no strict rules or calorie counting. You do not have to give up foods you love. Eating the Mediterranean way is about feeling full, including all foods, and enjoying treats sometimes.

It is not a strict “diet.” It is a balanced eating pattern you can make your own. You use it every day to make healthy choices that are good for your body.

To help you start, I made this Mediterranean diet meal plan with tips and recipes. Use my plan as a guide to make food choices you can keep up. Fill your meals with loads of flavor. When you are ready for more, check my list of top Mediterranean diet recipes.

Always check with your doctor before you try a new way of eating.

What Do You Eat on the Mediterranean Diet?

Here are the simple basics of what to eat when you follow the Mediterranean way:

Eat MORE plant based foods every day. This means vegetables, whole grains, beans, herbs, and good extra virgin olive oil. Try to eat these daily.

Eat SOME seafood and omega 3 rich foods 2 to 3 times per week. This is fish like salmon and mackerel, nuts, and seeds.

Eat SOME poultry, eggs, and dairy 1 to 2 times per week.

Eat LESS red meats and sweets. Have these only once in a while. It is not just about how often, but how much. When I want baked meatballs or lamb, I eat them. But my plate still has more vegetables.

Have a glass of red wine once in a while if you like.

Avoid highly processed foods.

The Mediterranean Pantry

Meal planning starts with your pantry. You will find the Mediterranean way uses simple ingredients from most grocery stores. You may already have some. I have a full shopping list for you. But besides keeping vegetables in your fridge and fish in your freezer, here is a short list of pantry items I always have:

• Good quality extra virgin olive oil
• Beans, chickpeas, and lentils (both dry and canned)
• Pastas and grains like rice, quinoa, farro, barley, bulgur, and couscous
• Nuts, seeds, and dried fruits like walnuts, almonds, pistachios, dates, and raisins. Nuts add flavor and crunch. They are also good snacks. I keep mine in the freezer so they last months.
• Dried herbs and spices. These add layers of flavor and nutrition.
• Canned tomatoes. I use whole, crushed, or sauce. Look for good quality, low sodium ones.
• Other: Tahini (sesame seed paste) and all natural honey.

My Quick Meal Planning Guide

When you plan meals, remember the basic Mediterranean principles. Focus more on fresh vegetables, herbs, grains, beans, and nuts. Add some lean proteins like fish and chicken.

This is how I plan my family’s Mediterranean dinners each week:

• Meatless dinners: 2 to 3 times
• Fish and seafood dinners: 2 to 3 times
• Chicken or lean meat dinner: 1 to 2 times
• Red meat: Only once in a while (no more than 1 time per week)
• Leftovers: At least 1 time to avoid waste

7 Days of Mediterranean Meals

Here is a sample one week Mediterranean diet meal plan to get you started.

Monday

Breakfast: Mediterranean Savory Breakfast Bowls
These bowls with eggs, hummus, and veggies are delicious and filling. They give you perfect energy to start your day.

Ready in: 20 minutes
Serves: 2

What you need:

• 4 eggs
• 1 cup hummus
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 2 cups spinach
• 2 tablespoons olive oil
• Salt and pepper

How to make it:

1. Heat 1 tbsp oil in a pan. Cook bell pepper and zucchini for 5 minutes. Add spinach and cook until wilted. Season with salt and pepper.
2. Cook eggs how you like them (fried, scrambled, or soft boiled).
3. Divide hummus between two bowls. Top with cooked veggies and eggs. Drizzle with remaining olive oil.

Why everyone loves it: It is savory, satisfying, and packed with protein and veggies to keep you full all morning.

Lunch: Farro Salad with Arugula and Walnuts
This simple salad uses a satisfying ancient grain with arugula, fresh veggies, walnuts, and feta.

Ready in: 25 minutes (plus cooking farro)
Serves: 4

What you need:

• 1 cup farro, cooked
• 4 cups arugula
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, chopped
• 1/4 cup red onion, thinly sliced
• 1/4 cup walnuts, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• Salt and pepper

How to make it:

1. Cook farro according to package directions. Let it cool.
2. In a large bowl, mix cooled farro, arugula, tomatoes, cucumber, red onion, walnuts, and feta.
3. In a small jar, shake olive oil, lemon juice, oregano, salt, and pepper.
4. Pour dressing over salad and toss gently. Serve.

Why everyone loves it: It is hearty, crunchy, fresh, and keeps well for lunch the next day.

Dinner: Lemon Garlic Salmon with Roasted Broccoli
Busy cooks will love this easy dinner ready in 30 minutes. Tender salmon pairs with crispy broccoli.

Ready in: 30 minutes
Serves: 4

What you need for salmon:

• 4 salmon fillets
• 4 garlic cloves, minced
• 1/4 cup olive oil
• Juice of 1 lemon
• 1 teaspoon dried dill
• Salt and pepper

What you need for broccoli:

• 1 large head broccoli, cut into florets
• 2 tablespoons olive oil
• Salt and pepper

How to make it:

1. Preheat oven to 400°F. Line a baking sheet.
2. Place salmon on the sheet. Mix garlic, 1/4 cup oil, lemon juice, dill, salt, and pepper. Pour over salmon.
3. On another sheet, toss broccoli with 2 tbsp oil, salt, and pepper.
4. Roast salmon for 12-15 minutes and broccoli for 20-25 minutes until both are cooked.

Why everyone loves it: It is lightning fast, healthy, and the lemon garlic sauce makes the salmon amazing.

Tuesday

Breakfast: Greek Yogurt with Homemade Granola
Crunchy, chewy homemade granola with olive oil, tahini, walnuts, and dried fruit. Perfect with creamy Greek yogurt.

Ready in: 35 minutes
Serves: Makes about 4 cups

What you need:

• 3 cups old fashioned oats
• 1 cup walnuts, chopped
• 1/2 cup olive oil
• 1/3 cup tahini
• 1/3 cup honey
• 1 teaspoon cinnamon
• 1/2 cup dried apricots, chopped
• 1/2 cup raisins

How to make it:

1. Preheat oven to 300°F.
2. Mix oats and walnuts in a bowl.
3. In another bowl, whisk olive oil, tahini, honey, and cinnamon.
4. Pour wet mix over oats. Stir until everything is coated.
5. Spread on a baking sheet. Bake 25-30 minutes, stirring once, until golden.
6. Let cool completely. Stir in dried fruit. Store in a jar.

Why everyone loves it: It is way better than store bought granola. You control the sweetness and ingredients.

Lunch: Greek Salmon Salad (using leftover salmon)
The perfect way to use leftover salmon. Paired with crunchy veggies and a bright dressing.

Ready in: 10 minutes
Serves: 2

What you need:

• 2 leftover salmon fillets, flaked
• 4 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, sliced
• 1/4 cup red onion, sliced
• 1/4 cup Kalamata olives
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper

How to make it:

1. Divide greens between two plates or containers.
2. Top with tomatoes, cucumber, red onion, olives, and flaked salmon.
3. In a small jar, shake olive oil, vinegar, oregano, salt, and pepper. Drizzle over salads just before eating.

Why everyone loves it: It turns leftovers into a brand new, delicious, and healthy lunch.

Dinner: Ribollita (Tuscan White Bean Soup)
A hearty, satisfying Tuscan soup with rich Italian flavors from herbs and parmesan.

Ready in: 1 hour
Serves: 6

What you need:

• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 can (28 oz) crushed tomatoes
• 4 cups vegetable broth
• 2 cans (15 oz each) cannellini beans, rinsed
• 2 sprigs rosemary
• 4 slices crusty bread
• Grated Parmesan for serving
• Salt and pepper

How to make it:

1. Heat oil in a large pot. Cook onion, carrots, and celery for 8 minutes. Add garlic and cook 1 more minute.
2. Add tomatoes, broth, beans, rosemary, salt, and pepper. Bring to a boil, then simmer for 30 minutes.
3. Toast bread in oven with a little olive oil until crisp.
4. To serve, place a piece of toast in each bowl. Ladle soup over it. Top with Parmesan.

Why everyone loves it: It is the definition of cozy, comforting, and makes great leftovers.

Wednesday

Breakfast: Mediterranean Style Hummus Breakfast Toast
A savory breakfast toast loaded with hummus, veggies, and Mediterranean favorites.

Ready in: 10 minutes
Serves: 2

What you need:

• 2 slices whole grain bread, toasted
• 1/2 cup hummus
• 1/2 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, sliced
• 1 tablespoon chopped parsley
• Sprinkle of za’atar or paprika
• Drizzle of olive oil

How to make it:

1. Spread hummus on each toast.
2. Top with avocado slices, tomatoes, and cucumber.
3. Sprinkle with parsley, za’atar, and a final drizzle of olive oil.

Why everyone loves it: It is fast, full of fiber and healthy fats, and a nice change from sweet breakfasts.

Lunch: Ribollita Leftovers
Reheat the soup from Tuesday. Bring it to a boil on the stove. Add a fresh piece of toasted bread if you like.

Dinner: Baked Lemon Chicken with Toasted Orzo and Greek Salad
Baked lemon chicken is full of Mediterranean flavors. Pair it with easy orzo and a big, fresh salad.

Ready in: 1 hour (plus marinating)
Serves: 4

What you need for chicken:

• 8 chicken drumsticks
• 1/4 cup olive oil
• Juice of 2 lemons
• 4 garlic cloves, minced
• 1 tablespoon dried oregano
• Salt and pepper

What you need for orzo:

• 1 cup orzo
• 2 cups chicken broth
• 1 tablespoon olive oil

What you need for salad:

• 1 head romaine, chopped
• 1 cup cherry tomatoes
• 1 cucumber, sliced
• 1/2 red onion, sliced
• 1/2 cup feta cheese
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon oregano
• Salt and pepper

How to make it:

1. Marinate chicken in oil, lemon juice, garlic, oregano, salt, and pepper for at least 30 minutes.
2. Preheat oven to 400°F. Bake chicken for 40-45 minutes until cooked.
3. For orzo, heat 1 tbsp oil in a pot. Toast orzo for 2 minutes. Add broth, bring to boil, then simmer for 10 minutes until liquid is absorbed.
4. Toss all salad ingredients together in a large bowl.

Why everyone loves it: It is a complete, balanced, and flavor packed dinner that feels special.

Thursday

Breakfast: Za’atar Eggs with Whole Wheat Bread
Fried eggs kicked up with za’atar, the Middle Eastern spice blend. Served with whole wheat bread.

Ready in: 10 minutes
Serves: 2

What you need:

• 4 eggs
• 2 teaspoons za’atar
• 2 tablespoons olive oil
• 4 slices whole wheat bread
• Salt and pepper

How to make it:

1. Heat oil in a non stick pan over medium heat.
2. Crack eggs into the pan. Sprinkle with za’atar, salt, and pepper.
3. Cook for 2 3 minutes until whites are set but yolk is still runny (or cook longer if you prefer).
4. Toast the bread. Serve eggs with toast for dipping.

Why everyone loves it: It is simple but the za’atar makes it taste exotic and delicious.

Lunch: Leftovers
A great day to use up any leftovers from Monday to Wednesday.

Dinner: Grilled Scallops with Mediterranean Tomato Salsa and Lemon Rice
Restaurant quality grilled scallops in just 5 minutes. Served with bright lemon rice.

Ready in: 25 minutes
Serves: 4

What you need for scallops:

• 1 pound sea scallops
• 2 tablespoons olive oil
• Salt and pepper

What you need for salsa:

• 1 cup cherry tomatoes, chopped
• 1/4 cup red onion, finely chopped
• 2 tablespoons parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice

What you need for rice:

• 1 cup white rice
• 2 cups water
• Juice of 1 lemon
• 1 tablespoon olive oil
• Salt

How to make it:

1. Cook rice with water, lemon juice, oil, and salt according to package directions.
2. Mix all salsa ingredients in a bowl.
3. Pat scallops very dry. Season with salt and pepper. Heat 2 tbsp oil in a skillet over high heat. Cook scallops for 2 minutes per side until golden.
4. Serve scallops over rice with salsa on top.

Why everyone loves it: It feels fancy and luxurious but is surprisingly quick to make.

Friday

Breakfast: Greek Yogurt with Fresh Fruit and Honey
A quick and easy breakfast. Use whatever fruit you have.

Ready in: 5 minutes
Serves: 1

What you need:

• 1 cup plain Greek yogurt
• 1 cup mixed fresh fruit (berries, banana, apple, etc.)
• 1 teaspoon honey
• Sprinkle of nuts or granola (optional)

How to make it:

1. Place yogurt in a bowl.
2. Top with fresh fruit.
3. Drizzle with honey and sprinkle with nuts if using.

Why everyone loves it: It is the easiest, no cook breakfast that is still protein packed and satisfying.

Lunch: Easy Mediterranean Tuna Salad Sandwiches
A light, healthy tuna salad with crunchy veggies and a zesty dressing in a pita or sandwich.

Ready in: 15 minutes
Serves: 4

What you need:

• 2 cans (5 oz each) tuna in water, drained
• 1/2 cup cucumber, chopped
• 1/4 cup red onion, chopped
• 1/4 cup parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper
• 4 whole wheat pitas or 8 slices bread

How to make it:

1. In a bowl, mix tuna, cucumber, onion, and parsley.
2. In a small bowl, whisk olive oil, lemon juice, mustard, salt, and pepper.
3. Pour dressing over tuna mixture. Stir gently.
4. Stuff into pitas or spread on bread to make sandwiches.

Why everyone loves it: It is a classic lunch made fresh and Mediterranean. Perfect for a busy Friday.

Dinner: Eggplant Rollatini with Lentil Salad
A meatless dinner packed with flavor. Eggplant rolls with ricotta filling, served with a hearty lentil salad.

Ready in: 1 hour 15 minutes
Serves: 6

What you need for rollatini:

• 2 large eggplants, sliced lengthwise
• 2 cups ricotta cheese
• 1 egg
• 1/2 cup grated Parmesan
• 1/4 cup parsley, chopped
• 2 cups marinara sauce
• Salt and pepper
• Olive oil

What you need for lentil salad:

• 1 cup brown or green lentils, cooked
• 1 cup cherry tomatoes, halved
• 1/2 cup cucumber, chopped
• 1/4 cup red onion, chopped
• 2 cups baby spinach
• 1/4 cup olive oil
• Juice of 1 lime
• Salt and pepper

How to make it:

1. Preheat oven to 400°F. Brush eggplant slices with oil, season, and roast for 15 minutes until soft.
2. Mix ricotta, egg, half the Parmesan, parsley, salt, and pepper.
3. Spread 1 cup marinara in a baking dish. Place a spoonful of ricotta mix on each eggplant slice, roll up, and place seam side down in the dish. Top with remaining sauce and Parmesan. Bake 25 minutes.
4. For salad, mix cooled lentils, tomatoes, cucumber, onion, and spinach. Whisk oil, lime juice, salt, and pepper. Toss with salad.

Why everyone loves it: It is impressive, delicious, and proves vegetarian food can be the star of the meal.

Saturday

Brunch: Vegetable Frittata with Smashed Potatoes
A simple vegetable frittata with roasted veggies and feta, plus crispy smashed potatoes.

Ready in: 50 minutes
Serves: 6

What you need for frittata:

• 8 eggs
• 1/4 cup milk
• 2 cups roasted vegetables (like bell pepper, zucchini, onion)
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• Salt and pepper

What you need for potatoes:

• 1.5 lbs baby potatoes, boiled until tender
• 3 tablespoons olive oil
• 2 garlic cloves, minced
• 1 teaspoon za’atar
• Salt and pepper

How to make it:

1. Preheat oven to 400°F. Place boiled potatoes on a sheet. Gently smash each with a glass. Drizzle with oil, garlic, za’atar, salt, and pepper. Roast 25-30 minutes until crispy.
2. Whisk eggs, milk, salt, and pepper. Stir in roasted veggies and feta.
3. Heat 2 tbsp oil in an oven safe skillet. Pour in egg mix. Cook on stove for 3 minutes, then transfer to oven. Bake for 15-20 minutes until set.

Why everyone loves it: It is the ultimate weekend brunch that feels celebratory but is easy to make.

Dinner: Garlic Mushroom Pasta with Shirazi Salad
Rich, velvety mushroom pasta without cream, paired with a bright Persian cucumber and tomato salad.

Ready in: 30 minutes
Serves: 4

What you need for pasta:

• 12 oz whole wheat spaghetti
• 1 lb mushrooms, sliced
• 4 garlic cloves, minced
• 1/4 cup parsley, chopped
• 1/4 cup grated Parmesan
• 1/4 cup olive oil
• Salt and pepper

What you need for salad:

• 2 cups cucumber, finely diced
• 2 cups tomato, finely diced
• 1/4 cup red onion, finely diced
• 1/4 cup mint, chopped
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper

How to make it:

1. Cook pasta according to package. Save 1 cup of pasta water before draining.
2. For salad, mix all ingredients in a bowl.
3. Heat oil in a large pan. Cook mushrooms until golden. Add garlic and cook 1 minute.
4. Add drained pasta to the pan with mushrooms. Add half the pasta water, Parmesan, and parsley. Toss until creamy, adding more water if needed. Season.

Why everyone loves it: The pasta is unbelievably rich and satisfying, and the salad cuts through it perfectly.

Sunday

Brunch: Mezze Platter with Pita Bread
A fun and shareable platter with dips, fresh veggies, and homemade pita.

Ready in: 20 minutes (plus pita time if making)
Serves: 6

What you need:

• 1 cup hummus
• 1 cup tzatziki or baba ganoush
• 1 cup Kalamata olives
• 2 cups chopped veggies (bell peppers, carrots, cucumbers)
• 1 cup feta cheese, cubed
• Warm pita bread, cut into triangles

How to make it:

1. Arrange all items beautifully on a large board or platter.
2. Serve and let everyone dig in.

Why everyone loves it: It is interactive, relaxed, and perfect for a lazy Sunday with family or friends.

Dinner: Spatchcock Chicken with Italian Roasted Vegetables
Juicy, crispy skinned butterflied chicken with a tray of colorful roasted veggies.

Ready in: 1 hour 15 minutes
Serves: 6

What you need for chicken:

• 1 whole chicken (4-5 lbs)
• 3 tablespoons olive oil
• 1 tablespoon dried oregano
• 1 tablespoon paprika
• Salt and pepper

What you need for vegetables:

• 1 lb baby potatoes
• 2 bell peppers, chopped
• 1 zucchini, chopped
• 1 red onion, chopped
• 3 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper

How to make it:

1. Preheat oven to 425°F. Spatchcock the chicken: cut out the backbone and press flat. Pat dry.
2. Rub chicken with oil, oregano, paprika, salt, and pepper. Place on a large baking sheet.
3. Toss all veggies with oil, thyme, salt, and pepper. Spread around the chicken.
4. Roast for 45-55 minutes until chicken skin is crispy and juices run clear.

Why everyone loves it: It is a stunning, hands off Sunday dinner that feeds a crowd with minimal cleanup.

More Help for Your Mediterranean Journey

This meal plan is just the beginning. When you are ready for more ideas, check out my full collection of Mediterranean diet recipes. You can find everything from quick weeknight dinners to festive meals.

Remember, the Mediterranean way is not about perfection. It is about enjoying fresh, delicious food with the people you love. Start with one new recipe this week. See how you feel. Most importantly, have fun with it.

Please note: This information is for your general knowledge. It is not medical advice. Always talk to your doctor before changing your diet.