The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region-fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features these good-for-you foods and delicious ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating. Plus, at 1,500 calories you’re on track to lose a healthy 1 to 2 pounds per week. Read More: 8 Ways to Follow the Mediterranean Diet for Better Health If you’re looking for a different calorie level, see this same meal plan at 1,200 and 2,000 calories. And don’t miss our seasonal Mediterranean meal plans for summer and fall! 7-Day Mediterranean Meal Plan: 1,500 Calories How to Meal Prep Your Week of Meals: Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy work week. Store in air-tight meal-prep containers to keep fresh.On Day 3, cook a double batch of Basic Quinoa when making dinner and save leftover quinoa in a large air-tight glass container. You’ll use more quinoa for the Mediterranean Chickpea Quinoa Bowl recipe on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use. Don’t Miss: 30 Days of Mediterranean Diet Dinners Day 1 Dijon Salmon with Green Bean Pilaf Breakfast (324 calories) 1 serving Rainbow Frittata1 medium banana A.M. Snack (123 calories) 1 medium orange8 unsalted almonds Lunch (374 calories) 1 serving Green Salad with Pita Bread & Hummus P.M. Snack (126 calories) 1 cup raspberries1/2 cup whole-milk Greek yogurt1 Tbsp. chia seeds Dinner (442 calories) 1 serving Dijon Salmon with Green Bean Pilaf Daily Totals: 1,501 calories, 79 g protein, 151 g carbohydrates, 37 g fiber, 71 g fat, 1,640 mg sodium Day 2 creamy pasta with mushrooms Breakfast (365 calories) 1 serving Muesli with Raspberries1 hard-boiled egg A.M. Snack (92 calories) 1 plum8 unsalted almonds Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crispy Chickpeas P.M. Snack (102 calories) 2 Tbsp. hummus2 medium carrots Dinner (593 calories) 1 serving Linguine with Creamy Mushroom Sauce1 serving Basic Green Salad with Vinaigrette Daily Totals: 1,489 calories, 56 g protein, 171 g carbohydrates, 43 g fiber, 70 g fat, 1,310 mg sodium Day 3 fig toast with sliced almonds Breakfast (357 calories) 1 serving Fig & Ricotta Toast1 medium banana A.M. Snack (122 calories) 2 plums8 unsalted almonds Lunch (431 calories) 1 serving Brussels Sprouts Salad with Crispy Chickpeas1 medium apple P.M. Snack (177 calories) 1 cup raspberries1/4 cup whole-milk Greek yogurt1 Tbsp. chia seeds Dinner (429 calories) 1 serving Cod in Tomato Cream Sauce1 cup Basic Quinoa Daily Totals: 1,517 calories, 65 g protein, 197 g carbohydrates, 45 g fiber, 56 g fat, 1,134 mg sodium Day 4 4513586.jpg Breakfast (368 calories) 1 serving Creamy Blueberry-Pecan Overnight Oats1 hard-boiled egg A.M. Snack (176 calories) 1 medium orange1 ounce cheddar cheese Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crispy Chickpeas Afternoon Snack (122 calories) 2 plums8 unsalted almonds Dinner (477 calories) 1 serving Mediterranean Chickpea Quinoa Bowl Daily Totals: 1,481 calories, 51 g protein, 163 g carbohydrates, 33 g fiber, 74 g fat, 1,417 mg sodium Day 5 Chicken & White Bean Soup Breakfast (365 calories) 1 serving Muesli with Raspberries1 hard-boiled egg A.M. Snack (31 calories) 1 plum Lunch (431 calories) 1 serving Brussels Sprouts Salad with Crispy Chickpeas1 medium apple P.M. Snack (176 calories) 1 medium orange1 ounce cheddar cheese Dinner (491 calories) 2 generous cups Chicken & White Bean Soup1-inch thick slice baguette Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6. Daily Totals: 1,493 calories, 96 g protein, 180 g carbohydrates, 42 g fiber, 51 g fat, 1,330 mg sodium Day 6 Eggs in Tomato Sauce with Chickpeas Spinach Breakfast (368 calories) 1 serving Creamy Blueberry-Pecan Overnight Oats1 hard-boiled egg A.M. Snack (62 calories) 1 medium orange Lunch (342 calories) 1 1/2 cups Chicken & White Bean Soup1 medium apple P.M. Snack (129 calories) 3 Tbsp. hummus2 medium carrots Dinner (491 calories) 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach1 large whole wheat pita Daily Totals: 1,515 calories, 78 g protein, 188 g carbohydrates, 35 g fiber, 44 g fat, 1,702 mg sodium Day 7 Slow-Cooker Mediterranean Chicken & Orzo Breakfast (357 calories) 1 serving Fig & Ricotta Toast1 medium banana A.M. Snack (145 calories) 1/2 cup raspberries1/4 cup whole-milk Greek Yogurt1 Tbsp. chia seeds Lunch (374 calories) 1 serving Green Salad with Pita Bread & Hummus P.M. Snack (102 calories) 2 Tbsp. hummus2 medium carrots Dinner (397 calories) 1 serving Slow-Cooker Mediterranean Chicken & Orzo1-inch thick slice baguette Evening Snack (125 calories) 5 fluid ounces red wine Daily Totals: 1,499 calories, 72 g protein, 201 g carbohydrates, 39 g fiber, 39 g fat, 1,935 mg sodium Watch: How to Make Dijon Salmon with Green Bean Pilaf
The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region-fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features these good-for-you foods and delicious ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating. Plus, at 1,500 calories you’re on track to lose a healthy 1 to 2 pounds per week.
Read More: 8 Ways to Follow the Mediterranean Diet for Better Health
If you’re looking for a different calorie level, see this same meal plan at 1,200 and 2,000 calories. And don’t miss our seasonal Mediterranean meal plans for summer and fall!
7-Day Mediterranean Meal Plan: 1,500 Calories
How to Meal Prep Your Week of Meals:
Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy work week. Store in air-tight meal-prep containers to keep fresh.On Day 3, cook a double batch of Basic Quinoa when making dinner and save leftover quinoa in a large air-tight glass container. You’ll use more quinoa for the Mediterranean Chickpea Quinoa Bowl recipe on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use.
Don’t Miss: 30 Days of Mediterranean Diet Dinners
Day 1
Dijon Salmon with Green Bean Pilaf
Breakfast (324 calories)
1 serving Rainbow Frittata1 medium banana
A.M. Snack (123 calories)
1 medium orange8 unsalted almonds
Lunch (374 calories)
1 serving Green Salad with Pita Bread & Hummus
P.M. Snack (126 calories)
1 cup raspberries1/2 cup whole-milk Greek yogurt1 Tbsp. chia seeds
Dinner (442 calories)
1 serving Dijon Salmon with Green Bean Pilaf
Daily Totals: 1,501 calories, 79 g protein, 151 g carbohydrates, 37 g fiber, 71 g fat, 1,640 mg sodium
Day 2
creamy pasta with mushrooms
Breakfast (365 calories)
1 serving Muesli with Raspberries1 hard-boiled egg
A.M. Snack (92 calories)
1 plum8 unsalted almonds
Lunch (337 calories)
1 serving Brussels Sprouts Salad with Crispy Chickpeas
P.M. Snack (102 calories)
2 Tbsp. hummus2 medium carrots
Dinner (593 calories)
1 serving Linguine with Creamy Mushroom Sauce1 serving Basic Green Salad with Vinaigrette
Daily Totals: 1,489 calories, 56 g protein, 171 g carbohydrates, 43 g fiber, 70 g fat, 1,310 mg sodium
Day 3
fig toast with sliced almonds
Breakfast (357 calories)
1 serving Fig & Ricotta Toast1 medium banana
A.M. Snack (122 calories)
2 plums8 unsalted almonds
Lunch (431 calories)
1 serving Brussels Sprouts Salad with Crispy Chickpeas1 medium apple
P.M. Snack (177 calories)
1 cup raspberries1/4 cup whole-milk Greek yogurt1 Tbsp. chia seeds
Dinner (429 calories)
1 serving Cod in Tomato Cream Sauce1 cup Basic Quinoa
Daily Totals: 1,517 calories, 65 g protein, 197 g carbohydrates, 45 g fiber, 56 g fat, 1,134 mg sodium
Day 4
4513586.jpg
Breakfast (368 calories)
1 serving Creamy Blueberry-Pecan Overnight Oats1 hard-boiled egg
A.M. Snack (176 calories)
1 medium orange1 ounce cheddar cheese
Afternoon Snack (122 calories)
Dinner (477 calories)
1 serving Mediterranean Chickpea Quinoa Bowl
Daily Totals: 1,481 calories, 51 g protein, 163 g carbohydrates, 33 g fiber, 74 g fat, 1,417 mg sodium
Day 5
Chicken & White Bean Soup
A.M. Snack (31 calories)
1 plum
P.M. Snack (176 calories)
Dinner (491 calories)
2 generous cups Chicken & White Bean Soup1-inch thick slice baguette
Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6.
Daily Totals: 1,493 calories, 96 g protein, 180 g carbohydrates, 42 g fiber, 51 g fat, 1,330 mg sodium
Day 6
Eggs in Tomato Sauce with Chickpeas Spinach
A.M. Snack (62 calories)
1 medium orange
Lunch (342 calories)
1 1/2 cups Chicken & White Bean Soup1 medium apple
P.M. Snack (129 calories)
3 Tbsp. hummus2 medium carrots
1 serving Eggs in Tomato Sauce with Chickpeas & Spinach1 large whole wheat pita
Daily Totals: 1,515 calories, 78 g protein, 188 g carbohydrates, 35 g fiber, 44 g fat, 1,702 mg sodium
Day 7
Slow-Cooker Mediterranean Chicken & Orzo
A.M. Snack (145 calories)
1/2 cup raspberries1/4 cup whole-milk Greek Yogurt1 Tbsp. chia seeds
Dinner (397 calories)
1 serving Slow-Cooker Mediterranean Chicken & Orzo1-inch thick slice baguette
Evening Snack (125 calories)
5 fluid ounces red wine
Daily Totals: 1,499 calories, 72 g protein, 201 g carbohydrates, 39 g fiber, 39 g fat, 1,935 mg sodium
Watch: How to Make Dijon Salmon with Green Bean Pilaf
7-Day Mediterranean Meal Plan: 1,500 Calories
7-Day Mediterranean Meal Plan: 1,500 Calories
Dijon Salmon with Green Bean Pilaf
Dijon Salmon with Green Bean Pilaf
creamy pasta with mushrooms
creamy pasta with mushrooms
fig toast with sliced almonds
fig toast with sliced almonds
4513586.jpg
4513586.jpg
Chicken & White Bean Soup
Chicken & White Bean Soup
Eggs in Tomato Sauce with Chickpeas Spinach
Eggs in Tomato Sauce with Chickpeas Spinach
Slow-Cooker Mediterranean Chicken & Orzo
Slow-Cooker Mediterranean Chicken & Orzo
