Everything You Need On Mediterranean Diet 7 Day Meal Plan

mediterranean diet 7 day meal plan

The Mediterranean border covers around 16 countries which significantly denotes that a Mediterranean meal is sure to include varieties in its diet plan. These meals concentrate on preparing the plant-based meal which has legumes, seeds, nuts, whole grains , and more. The cook here substitutes butter with olive oil. Additionally, the daily dose of eating fish, meat, and poultry-based items are casual. However red meat finds its place only a few times a month.

Further, this meal idea gets garnished with spices and herbs while enjoying wine, but moderately. And Mediterranean people love sharing meals with family and friends. Well, this all about the Mediterranean food culture that will help you with your 7 day meal plan. Let’s find out how?

Breakfast Ideas For Next 7 Days

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Day 1: Start with a Greek omelet. For this, you need one 1 whole egg with 3 egg whites along with spinach and dill. You can also add feta to the preparation. Also, add one slice of bread(toasted) beside.

Day 2:Begin your day with oatmeal coupled with fruits and nuts. Take half a cup of dry oats and half a cup of chopped fruits, one tablespoon of chopped walnut, and lastly, add a teaspoon of honey. Dust some ground cinnamon too.

Day 3: For the third day, toast one English muffin. Add toppings to it with one tablespoon of peanut butter, add half a slice of banana. You can dust some cinnamon powder to the same.

Day 4: For day four have avocado spread evenly on a whole grain toast. Next, take two eggs on the side.

Day 5: On day 5 have a Mediterranean smoothie. You need one handful of spinach leaves, half of a ripe banana, half a cup of low-fat nut milk, one tablespoon of almond butter, half a cup of frozen blueberries. Lastly, add 1-2 cubes of ice to the drink.

Day 6: Begin your 6th day with protein pancake coupled with lemon-dill yogurt.

Day 7: And the last day, here is a Mediterranean muffin with yogurt and eggs.

Let Us Now The Check Out The Lunch Ideas

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Day 1: Have a grilled fish and veggies for your lunch. Take 6 ounces of fish and take one cup of green veggies. Grill the fish. You can either rost the veggies or grill the same in olive oil.

Day 2: Design your mezze plate with hummus, fruits, and nuts of your choice. Take one-fourth cup of hummus, paired with unlimited options of raw vegetables. Then take half a large pita, one cup of grapes, and around 10 almond nuts.

Day 3: Have a Mediterranean salad plate on your 3rd day. Have chopped parsley, celery, black olives, artichoke, white bean, romaine, cubed chicken, diced tomatoes. Add lemon dressing to the same.

Day 4: Prepare lentil soup and add some veggies to your lunch. You need 2 cups of soup while having only 1 cup of veggies. This will be enough to make you full.

Day 5: Fill in a tortilla wrap with baby spinach leaves, diced tomatoes, and chopped red onions. Add 4 ounces of the chicken breast while taking 1-2 tablespoons of red vinaigrette.

Day 6: You can prepare an open-faced tuna salad sandwich. In addition grab one orange, grapefruit, pear, banana, apple. Also, add one cup of grapes and berries.

Day 7: On this last day, prepare yourself a Mediterranean-style salad with quinoa chickpea tabbouleh.

Here Comes The Dinner:

Day 1: Have black bean stuffed peppers with quinoa on your first day.

Day 2: Grab chicken vegetable kebabs for the next day.

Day 3: On your third-day have pesto salmon with artichokes along with potato, that would be good.

Day 4: On day 4 for dinner prepare shrimp broccoli scampi.

Day 5:Have one grilled fish coupled with soup, that would be enough for our 5th night.

Day 6: On the 6th day of the diet plan, have a greek turkey burger paired with salad.

Day 7: On the last day, have Spanish Paella.


Well, this is everything that you need to begin with on a Mediterranean diet 7 day meal plan. Have a close look at the plan, visit your nearest departmental store to bring in the essentials, and stock up those cupboards for the next couple of days. Start with the plan to have a healthy change in your life.

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