The Mediterranean diet is one of the healthiest diets in the world and was recognized by U.S. News & World Report as 2022’s Best Diet Overall (for the fifth year in a row!), which means it is a diet that is relatively easy to follow, nutritious, safe, effective for weight loss and protects against chronic diseases, like diabetes and heart disease. The vegan diet has some perks too, like protecting against those same chronic diseases and making it easier to lose weight and maintain that weight loss (thanks to all that plant-based fiber).
In this meal plan, we combine these two healthy eating patterns to create a week of healthy and delicious plant-based meals that mimic the tenants of the Mediterranean diet—with a focus on plenty of fruits and veggies, lean plant-based protein sources, whole grains and good-for-you mono- and polyunsaturated fats that are found in nuts, seeds, avocados and plant-based oils such as olive oil and grapeseed oil. Packaged up in easy-to-follow recipes with simple meal-prep tips to make the busy workweek less hectic, this meal plan makes this style of eating simple and delicious.
We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week and added in modifications to bump it up to 1,500- and 2,000-calorie days, depending on your needs.
Vegan Mediterranean Foods to Eat More Of
Here are the delicious vegan Mediterranean foods to eat more of, most of which are featured in this meal plan:
Whole grains: Quinoa, brown rice, old-fashioned rolled oats, whole-wheat pita bread, whole-grain bread, barley
Plant-based protein: Black beans, chickpeas, hummus, lentils, tofu
Nuts & seeds: Pecans, almonds, cashews, chia seeds, tahini, walnuts
Other healthy fats: Avocado, olives, olive oil
Fruit: Apples, pears, clementines, dried figs, dried apricots, berries
Vegetables: Edamame, kale, Brussels sprouts, cabbage, cucumbers, peppers, garlic, ginger, onion, artichoke hearts, greens, carrots, spinach, broccoli, mushrooms, shallots, zucchini, sweet potatoes, corn, tomatoes
Fresh herbs: Cilantro, parsley, oregano, chives, basil, tarragon
Spices: Turmeric, cumin, chile powder, allspice, cinnamon, nutmeg, paprika
Dairy alternatives: Unsweetened soy, almond, oat and coconut milks
Vegan Mediterranean Diet Plan: 1,200 Calories
See what a typical 1,200-calorie day looks like when following a vegan Mediterranean diet, plus modifications for how to bump each day up to either 1,500 or 2,000 calories to best suit your needs.
How to Meal-Prep Your Week of Meals:
Here’s what to make in advance, so your busy weekdays are made easier.
Mix up the Fruit Energy Balls to have for snacks throughout the week. Store in the fridge for 3 days or freeze for up to 3 months.Make the Vegan Freezer Breakfast Burritos to have for breakfast on Days 1, 3, 5 and 7. These can be held in the freezer for up to 3 months. To reheat in the microwave, remove foil, cover with a paper towel and microwave on High until hot, 1½ to 2 minutes.Meal-prep the Chopped Salad with Sriracha Tofu & Peanut Dressing to have for lunch on Days 1, 2, 3 and 4.Prep the Slow-Cooker Creamy Lentil Soup Freezer Pack and freeze to have for dinner on Day 5. Pull out the freezer pack in the morning of Day 5 and pop it in the crock pot—no need to thaw in advance!
Day 1
Berry-Kefir Smoothie
Breakfast (329 calories)
1 serving Vegan Freezer Breakfast Burritos
A.M. Snack (35 calories)
1 clementine
Lunch (332 calories)
1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing
P.M. Snack (70 calories)
1 Fruit Energy Ball
Dinner (472 calories)
1 serving Stuffed Sweet Potato with Hummus Dressing
Meal-Prep Tip: Prepare 2 servings of Apple-Cinnamon Overnight Oats and refrigerate to have for breakfast on Days 2 and 4.
Daily Totals: 1,237 calories, 66 g protein, 175 g carbs, 41 g fiber, 36 g fat, 1,392 mg sodium
Make it a 1,500-calorie day: Add 1 medium apple to breakfast, add 2 tablespoons almonds to A.M. snack, and add 1 medium pear to P.M. snack.
Make it a 2,000-calorie day: Increase breakfast to 2 servings Vegan Freezer Breakfast Burritos, add 1 medium apple to breakfast, add 4 tablespoons almonds to A.M. snack, add 1 medium pear to P.M. snack, and add 2 plums as an evening snack.
Day 2
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Breakfast (215 calories)
1 serving Apple-Cinnamon Overnight Oats
A.M. Snack (105 calories)
8 walnut halves
Dinner (503 calories)
1 serving Chickpea & Quinoa Buddha Bowl
Daily Totals: 1,225 calories, 55 g protein, 154 g carbs, 33 g fiber, 50 g fat, 1,043 mg sodium
Make it a 1,500-calorie day: Add 1 tablespoon peanut butter to breakfast, add 1 medium pear to A.M. snack, increase P.M. snack to 2 Fruit Energy Balls, and add 1 clementine to P.M. snack.
Make it a 2,000-calorie day: Add 2 tablespoons peanut butter to breakfast, increase A.M. snack to 16 walnut halves, add 1 medium pear to A.M. snack, increase P.M. snack to 2 Fruit Energy Balls, add 2 clementines to P.M. Snack, and add 1 cup raspberries and 1 6-oz. container soy yogurt as an evening snack.
Day 3
chickpea curry (chhole)
P.M. Snack (119 calories)
¼ cup hummus1 cup sliced cucumber
Dinner (391 calories)
1 serving Chickpea Curry1 serving Easy Brown Rice
Daily Totals: 1,206 calories, 57 g protein, 147 g carbs, 28 g fiber, 48 g fat, 1,499 mg sodium
Make it a 1,500-calorie day: Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, and add 1 6-oz. container soy yogurt to A.M. snack.
Make it a 2,000-calorie day: Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, add 1 6-oz. container soy yogurt to A.M. snack, add 1 medium pear to lunch, and increase dinner to 2 servings Chickpea Curry and 2 servings Easy Brown Rice.
Day 4
A.M. Snack (150 calories)
1 6-oz. container soy yogurt
Dinner (426 calories)
1 serving Tomato & Artichoke Gnocchi
Daily Totals: 1,192 calories, 52 g protein, 173 g carbs, 26 g fiber, 36 g fat, 1,104 mg sodium
Make it a 1,500-calorie day: Add 1 tablespoon peanut butter to breakfast, add 2 clementines to A.M. snack, and add 1 medium apple to P.M. snack.
Make it a 2,000-calorie day: Add 2 tablespoons peanut butter to breakfast, add 2 clementines to A.M. snack, add 3 tablespoons hummus and ½ (6½-inch) whole-wheat pita bread to lunch, increase P.M. snack to 2 Fruit Energy Balls, add 1 medium apple to P.M. snack, and add 1 medium banana with 10 walnut halves as an evening snack.
Day 5
Slow-Cooker Creamy Lentil Soup Freezer Pack
Meal-Prep Tip: Remove the Slow-Cooker Creamy Lentil Soup Freezer Pack from the freezer and pop it in the slow cooker—no need to thaw ahead of time!
A.M. Snack (70 calories)
Lunch (374 calories)
1 serving Green Salad with Pita Bread & Hummus
P.M. Snack (95 calories)
1 medium apple
Dinner (320 calories)
1 serving Slow-Cooker Creamy Lentil Soup
Meal-Prep Tip: Pack up 1 serving of the Slow-Cooker Creamy Lentil Soup to have for lunch on Day 6. Prepare 1 serving of Apple-Cinnamon Overnight Oats to have for breakfast on Day 6.
Daily Totals: 1,187 calories, 51 g protein, 179 g carbs, 39 g fiber, 34 g fat, 2,047 mg sodium
Make it a 1,500-calorie day: Add 1 medium pear to breakfast, add 2 clementines to A.M. snack, and add 1½ tablespoons peanut butter to P.M. snack.
Make it a 2,000-calorie day: Add 1 medium pear to breakfast, add 2 clementines to A.M. snack, add 2 tablespoons peanut butter to P.M. snack, increase dinner to 2 servings Slow-Cooker Creamy Lentil Soup, and add 5 dried apricots and 7 walnut halves as an evening snack.
Day 6
Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
A.M. Snack (184 calories)
1 6-oz. container soy yogurt1 clementine
Lunch (320 calories)
P.M. Snack (139 calories)
2 Fruit Energy Balls
Dinner (340 calories)
1 serving Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
Meal-Prep Tip: Save 1 serving of the Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce to have for lunch on Day 7.
Daily Totals: 1,199 calories, 47 g protein, 177 g carbs, 33 g fiber, 38 g fat, 1,236 mg sodium
Make it a 1,500-calorie day: Increase breakfast to 2 servings Apple-Cinnamon Overnight Oats and add 2 tablespoons almonds to A.M. snack.
Make it a 2,000-calorie day: Increase breakfast to 2 servings Apple-Cinnamon Overnight Oats, increase A.M. snack to 2 clementines, add 2 tablespoons almonds to A.M. snack, add 1 medium apple to P.M. snack, and increase dinner to 2 servings Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce.
Day 7
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Lunch (340 calories)
Dinner (375 calories)
1 serving Zucchini-Chickpea Veggie Burgers with Tahini Ranch Sauce
Daily Totals: 1,198 calories, 47 g protein, 152 g carbs, 29 g fiber, 51 g fat, 1,899 mg sodium
Make it a 2,000-calorie day: Add 1 medium apple to breakfast, increase A.M. snack to 2 clementines, add 1 6-oz. container soy yogurt to A.M. snack, increase dinner to 2 servings Zucchini-Chickpea Veggie Burgers with Tahini Ranch Sauce and add 5 dried apricots and 7 walnut halves as an evening snack.
Berry-Kefir Smoothie
Berry-Kefir Smoothie
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chickpea curry (chhole)
chickpea curry (chhole)
Slow-Cooker Creamy Lentil Soup Freezer Pack
Slow-Cooker Creamy Lentil Soup Freezer Pack
Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
