Mediterranean 7-Day Meal Plan

Overview

A 7-day Mediterranean-style plan averaging 1,900 kcal, built around vegetables, legumes, whole grains, olive oil, fish and modest poultry. The Mediterranean pattern is the most-studied eating approach for long-term cardiovascular and metabolic health.

Daily structure

• Breakfast: ~450 kcal, plant-forward
• Lunch: ~600 kcal, often the largest meal
• Snack: ~250 kcal
• Dinner: ~600 kcal, lighter than lunch

The 7-day plan

Day 1

• B: Greek Yogurt Berry Power Bowl + walnuts + olive oil drizzle
• L: Lentil Veggie Soup + whole-grain bread + feta + olive oil
• S: Greek Yogurt Cucumber Dip with veggies
• D: Baked Salmon with Asparagus + roasted potatoes + olives

Day 2

• B: Avocado Toast with Poached Egg + tomato
• L: Tuna and White Bean Salad + greens + olive oil dressing
• S: Apple with Peanut Butter (or 30g almonds)
• D: Coconut Chickpea Curry (Med swap: use olive oil base + tomato sauce instead)

Day 3

• B: Vanilla Chia Seed Pudding + figs
• L: Light Chicken Caesar Salad — swap dressing for olive oil + lemon
• S: Sea Salt Edamame
• D: Garlic Shrimp with Zoodles + farro side

Day 4

• B: Egg White Veggie Scramble + 2 slices whole-grain toast + olive oil
• L: Salmon Teriyaki Rice Bowl (swap soy glaze for lemon-olive-oil-herb)
• S: Cottage Cheese Berry Cup
• D: Chickpea pasta + tomato sauce + grilled vegetables + Parmesan

Day 5

• B: High-Protein Overnight Oats + walnuts + honey
• L: Chicken Quinoa Power Bowl + extra olive oil
• S: Peanut Butter Protein Balls ×2
• D: White fish baked with tomatoes, capers, olives + roasted potatoes

Day 6

• B: Greek Yogurt Berry Power Bowl + chia + honey
• L: Lentil Veggie Soup (large bowl) + whole-grain bread
• S: Everything-Bagel Hard-Boiled Eggs ×2
• D: Grilled chicken + grilled vegetables + tabbouleh

Day 7

• B: Avocado Toast + tomato + scrambled eggs
• L: Tuna and White Bean Salad + bread + grapes
• S: Greek yogurt + walnuts + honey
• D: Baked Salmon with Asparagus + couscous + olives

Mediterranean staples to keep stocked

• Fats: extra-virgin olive oil (the main fat), olives, walnuts, almonds, avocado.
• Protein: fatty fish (salmon, sardines, mackerel) 2-3x/week, poultry 1-2x/week, legumes daily, eggs, low-fat dairy (Greek yogurt, feta, Parmesan).
• Carbs: whole-grain bread, farro, bulgur, brown rice, chickpea pasta, potatoes.
• Plants: tomatoes, peppers, zucchini, eggplant, leafy greens, garlic, onions, lemons, fresh herbs (parsley, basil, oregano).

Notes

• Red meat: limited to 1-2 servings per week max.
• Sweets: occasional, not daily. Fresh fruit is dessert.
• Wine (optional): up to 1 small glass with dinner for adults who already drink — not a recommendation to start.