The Best 7 Day Mediterranean Diet Meal Plan For Beginners

Day 1

Breakfast

shakshuka in a pan
Mike Garten

Start the day with a filling dish full of flavor, with this lively Shakshuka recipe, a staple breakfast dish throughout the Middle East that fits into the Mediterranean diet. Serve with 2 slices of it sprouted grain bread.

Lunch

Salmon salad tarts
Mike Garten

Canned fish provides a convenient (and tasty!) way to get more seafood into your day. Today, try tinned salmon flaked and mixed with capers, lemons, and fennel. Serve on top of 100% whole grain bread or sourdough.

Get the Salmon salad Tartines recipe.

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Snack

homemade hummus with torn pita
Mike Garten

Dinner

Mediterranean chicken bowls with couscous
MIKE GARTEN

Day 2

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Breakfast

almond buckwheat granola with yogurt and berries in a bowl
Mike Garten

Lunch

a bowl of roasted Mediterranean shallots with red onion, rice, tomatoes, olives and lemon
Mike Garten

This 20-minute lunch will keep you satiated until dinner, thanks to a combo of protein-rich shrimp, hearty veggies and fiber-rich chickpea-based rice.

In a hurry? Out for a Freshé pack of canned tuna (which comes in savory varieties like Provence Niçoise and Sicilian Caponata) and paired with a piece of fruit instead.

Get the Roasted Mediterranean Shrimp Bowl Recipe.

Snack

Crispy chickpeas in bowls
Mike Garten

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Dinner

Creamy chicken and spaghetti zoodle on a black plate
Mike Garten

Yes, there is still a reason for pasta night! Combine spiralized zucchini and spaghetti to add an interesting texture and an extra dose of nutrients to your meal.

Get the Chicken and zoodle spaghetti recipe.

Day 3

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Breakfast

pan asparagus frittata sheet with side salad on a plate
Mike Garten

Today, make a meal-friendly egg dish that you can enjoy now and pop extras in the freezer for a future date. Enjoy with a spinach side salad and an 8-ounce latte with skimmed or unsweetened soy milk.

Get the Pan Asparagus Frittata recipe sheet.

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Lunch

Greek salad in a wrap with crumbled feta cheese on top
Mike Garten

Roll up all the colorful ingredients of a Greek salad (cherry tomatoes, red onions, shredded feta) into a whole wheat bun for a take on the classic.

Get the Greek salad wraps recipe.

Snack

dill dip with vegetables and crackers
Mike Garten

Greek yogurt (rather than sour cream or mayonnaise) forms the basis of this creamy dip that packed with fresh herbs and bright citrus. Blanch green beans or chop up raw radishes, cucumbers and carrots for dipping.

Get the Dill Dip Recipe.

Dinner

salmon and swiss chard on a plate
MIKE GARTEN

If you have an air fryer, you can whip up this healthy meal without pulling out a single pan. Cook an extra salmon fillet to enjoy for lunch tomorrow.

Get the Air Fryer Salmon and Swiss Chard Recipe.

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Day 4

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Breakfast

oatmeal with pistachios and apricots on a blue background
Mike Garten

Lunch

lemon arugula roasted salmon salad
Mike Garten

Serve that extra salmon fillet from yesterday’s dinner over baby arugula, along with cherry tomatoes and a drizzle of homemade Italian vinaigrette.

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Snack

roasted red pepper hummus
Mike Garten

Do you still have homemade hummus left in the fridge from day one? Enjoy with fresh crudité today. No? Consider that your excuse to whip up a fun variation of the chickpea dip.

Get the Roasted Red Pepper Hummus Recipe.

Dinner

five ingredient creamy kale pasta
Mike Garten

Blend parmesan, kale and cottage cheese into a dreamy nut-free pesto that’s perfect for tossing low-carb pasta or spooning over cooked chicken breast. Want more protein? Add sliced ​​chicken breast or canned white beans for a filling meal.

Get the Kale creamy pasta recipe.

PS If you don’t feel like cooking tonight, reheat leftover frittata with a side salad instead.

Head shot Stefani Sassos, MS, RDN, CDN, NASM-CPT

Stefani is a registered dietitian, NASM certified personal trainer and director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition related topics, tests and evaluations. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is too Good Housekeeping fitness and fitness expert on staff. Stefani is committed to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and passionate home cook who loves spending time with her big man suitable Greek family.

Head shot by Trish Clasen Marsanico

Trish (she) is the deputy food editor at Good House, where she covers all things food, from culinary trends and delicious recipes to highly tested kitchen products and grocery finds. She has over ten years experience writing about food for GH, Women’s Health, Prevention, Red Book, Women’s Day, The Everyday Meals and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her on the beach, in her backyard or on the sofa – usually with a glass of wine in hand.

Headshot Valerie Agyeman, RD

Valerie Agyeman is a women’s health nutritionist and host of the Flourish Heights podcast, where she produces science-based content covering nutrition, fitness and unexpected women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and appears regularly on networks including ABC Good morning Washingtonand is a contributing expert to publications such as Women’s HealthThe Thirty and Shape.

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