The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns. It emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil, as well as moderate amounts of fish, poultry, eggs, yogurt, and cheese.
Here is a 7-day sample Mediterranean diet meal plan with a variety of lunch options to choose from.
Day 1
Breakfast: Greek yogurt with mixed berries and almonds. Coffee or tea.
Lunch: Lentil soup with whole grain bread or salad with chickpeas, feta cheese, cucumbers, tomatoes and balsamic vinaigrette.
Dinner: Herb roasted salmon with roasted vegetables like broccoli and carrots. Glass of red wine (optional).
Day 2
Breakfast: Veggie omelet with tomatoes, spinach, and feta cheese. Fruit on the side.
Lunch: Mediterranean tuna salad over mixed greens or whole wheat pita pizza with vegetables.
Dinner: Chicken kebabs with peppers and onions. Brown rice. Green salad with vinaigrette.
Day 3
Breakfast: Overnight oats with almond milk, walnuts, cinnamon and fruit.
Lunch: Hummus and roasted veggie whole grain wrap or Greek salad with olives, cucumbers, feta cheese and vinaigrette.
Dinner: Whole wheat pasta with shrimp in tomato sauce. Steamed broccoli on the side.
Day 4
Breakfast: Plain Greek yogurt with fruit and sliced almonds.
Lunch: Open-faced sandwiches with avocado, tomatoes, turkey, and sprouts or minestrone and whole grain bread.
Dinner: Grilled lemon rosemary chicken with oven-roasted potatoes and green beans.
Day 5
Breakfast: Veggie scramble with tomatoes, spinach, and feta cheese wrapped in a whole wheat tortilla.
Lunch: Mediterranean quinoa salad with chickpeas, bell pepper, red onion, cucumber, and lemon vinaigrette or falafel pita with sliced veggies and tahini sauce.
Dinner: Baked cod with ratatouille. Glass of red wine (optional).
Day 6
Breakfast: Whole grain toast with mashed avocado and poached egg.
Lunch: Grilled chicken Caesar salad or vegetarian Mediterranean sandwich with eggplant, roasted red peppers, provolone cheese, and pesto on ciabatta.
Dinner: Lamb kofta kebabs with lemon quinoa and Greek salad.
Day 7
Breakfast: Fruit smoothie with spinach, banana, mixed berries, and almond milk.
Lunch: Zoodles in tomato sauce with chickpeas and feta cheese or open-faced smoked salmon sandwich with sliced cucumbers and tomatoes on whole grain bread.
Dinner: Shrimp and vegetable kebabs with brown rice. Dark chocolate for dessert.
