7-Day Mediterranean Diet Meal Plan: Recipes, Tips, and a Printable PDF
If you’ve been looking for a way to eat healthier without sacrificing flavor, the Mediterranean diet might just be your new best friend. Rooted in the vibrant, wholesome cuisine of countries like Greece, Italy, and Spain, this diet is all about fresh ingredients, bold flavors, and meals that leave you feeling satisfied and energized.
To make your journey easier, we’ve created a FREE 7-Day Mediterranean Diet Meal Plan that includes recipes, a complete grocery list, and time-saving tips. Whether you’re new to the Mediterranean diet or looking for fresh ideas to revamp your routine, this plan has everything you need to get started.
If adding medical support to your routine appeals to you, I’ve personally used ShedRx, a telehealth provider offering personalized care from home. You can get $50 off your first month through my link. Your provider will guide what’s best for you.
Want the full meal plan and grocery list in an easy-to-use PDF?
In this post, you’ll discover the benefits of the Mediterranean diet, explore a variety of recipes from the plan, and learn how to simplify meal prep while sticking to your health goals. Let’s dive in!
What Is the Mediterranean Diet?
The Mediterranean diet is more than just a meal plan—it’s a way of life inspired by the traditional eating habits of countries bordering the Mediterranean Sea, like Greece, Italy, and Spain. It focuses on fresh, whole foods and healthy fats, making it one of the most well-rounded and sustainable diets out there.
At its core, the Mediterranean diet emphasizes:
Plant-Based Foods: Vegetables, fruits, legumes, whole grains, and nuts.
Healthy Fats: Olive oil is the star, with additional support from avocados and nuts. (I recommend this one from Amazon for its flavor and quality.)
Lean Proteins: Fish, seafood, and moderate amounts of poultry.
Herbs and Spices: Flavorful additions like oregano, basil, and garlic instead of salt.
Minimal Processed Foods: Focus on natural, wholesome ingredients.
Curious how the Mediterranean diet compares to the GLP-1 diet? Here’s a beginner’s guide to GLP-1 weight loss.
Did You Know? The Mediterranean diet isn’t just great for weight loss—it’s also been shown to support heart health, reduce inflammation, and promote longevity.
Ready to give the Mediterranean diet a try?
Download our FREE 7-Day Mediterranean Diet Meal Plan PDF and get access to:
-Delicious, easy-to-follow recipes
-A complete grocery list
-A simple guide to help you get started
👉 Get My Free Meal Plan PDF
By focusing on fresh, natural foods and avoiding processed ingredients, the Mediterranean diet makes healthy eating delicious and approachable. Keep reading to discover how this plan can simplify your meal prep!
The Benefits of the Mediterranean Diet
The Mediterranean diet isn’t just one of the world’s most popular diets—it’s also backed by science as one of the healthiest. Whether your goal is weight loss, improving heart health, or simply eating more wholesome meals, this diet offers benefits that make it easy to stick to.
1. Supports Sustainable Weight Loss
The Mediterranean diet focuses on nutrient-dense, whole foods that keep you feeling full and satisfied. With plenty of fiber, healthy fats, and lean proteins, it promotes balanced eating without feeling restrictive.
For a different high-protein approach, check out my 2-week GLP-1 friendly meal plan designed for faster results
2. Boosts Heart Health
With an emphasis on healthy fats from olive oil, nuts, and fish, the Mediterranean diet has been shown to reduce bad cholesterol levels and lower the risk of heart disease.
3. Reduces Inflammation
The diet’s reliance on anti-inflammatory ingredients like fresh vegetables, fruits, and omega-3-rich fish can help fight inflammation, which is linked to chronic diseases.
4. Simple and Delicious
Unlike restrictive diets, the Mediterranean diet is all about enjoying your meals. With its bold flavors, variety, and easy preparation, it feels less like a diet and more like a lifestyle.
Pro Tip: Pair your Mediterranean diet with smart meal prep to save time during the week. Check out our guide: 5 Simple Meal Prep Tips to Stay on Track with Your Weight Loss Goals.
Ready to dive into the full plan? Keep reading to explore the meals and recipes included!
The 7-Day Mediterranean Diet Meal Plan (Overview)
This meal plan is designed to make Mediterranean eating simple, delicious, and achievable, even on busy days. With a variety of breakfasts, lunches, dinners, and snacks, you’ll enjoy flavorful meals that are easy to prepare and packed with wholesome ingredients.
Sample Day from the Plan
Here’s a sneak peek at what a day on this Mediterranean diet plan looks like:
Breakfast: Greek Yogurt with Honey, Walnuts, and Fresh Berries (Or try my protein overnight oats for another quick, GLP-1-friendly breakfast option)
Lunch: Greek Salad with Chicken, Cucumber, Feta, and Olive Oil
Dinner: Grilled Salmon with Roasted Asparagus and Quinoa
Snack: Hummus with Carrot and Celery Sticks. Looking for more snack ideas? Here are 10 high-protein options perfect for GLP-1 users.
Why You’ll Love This Plan
Variety: Enjoy different meals every day, from comforting stuffed bell peppers to light and fresh zucchini noodles.
Convenience: Leftover-friendly recipes help you save time during the week.
Balanced Nutrition: The plan is packed with fiber, healthy fats, lean proteins, and essential nutrients.
Here are my 5 best meal prep tips to make sticking with healthy eating easier
Before diving into the plan, one thing that supported me was having licensed provider access via https://lddy.no/1mwjn If that fits your journey, feel free to try them with $50 off your first month, using my link.
Recipes and Tips from the 7-Day Mediterranean Diet Meal Plan
This meal plan is packed with easy, flavorful recipes that highlight the best of Mediterranean cooking. From fresh salads to hearty dinners, these dishes are designed to be simple, satisfying, and perfect for a healthy lifestyle.
Want to make Mediterranean cooking even simpler? A slow cooker or Instant Pot saves hours of time.
Since salads are a big part of this plan, I recommend a salad spinner like this one to keep greens fresh and crisp.
Standout Recipes from the Plan
Greek Salad with Chicken, Cucumber, Feta, and Olive Oil
A refreshing, protein-packed Mediterranean salad with vibrant veggies and lean chicken.
Ingredients
3 oz cooked chicken breast, sliced or shredded
1 cup cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
2 tbsp crumbled feta cheese
1 tbsp olive oil (I recommend this one from Amazon for its flavor and quality.)
1/2 tbsp red wine vinegar (this Mediterranean-style vinegar is one I always keep on hand)
1/4 tsp dried oregano
Salt and pepper to taste
Directions
In a bowl, combine the chicken, cucumber, cherry tomatoes, red onion, and feta cheese.
Drizzle with olive oil and red wine vinegar.
Sprinkle with dried oregano, salt, and pepper.
Toss gently to mix and serve immediately.
Grilled Salmon with Roasted Asparagus and Quinoa
A simple, flavorful Mediterranean dish featuring tender salmon, roasted asparagus, and fluffy quinoa, with leftovers for the next day.
Pro Tip: This grilled salmon comes out best in a cast iron skillet, which gives it that perfect golden crust.
Ingredients
2 salmon fillets (~4 oz each)
1 cup cooked quinoa (I like using this organic quinoa)
12-16 asparagus spears, trimmed
2 tsp olive oil (I recommend this one from Amazon for its flavor and quality.)
1 tsp garlic powder
1/2 tsp dried oregano
Salt and pepper to taste
1/2 lemon, for serving
Directions
Preheat oven to 400°F (200°C).
Place salmon and asparagus on a lined baking sheet.
Drizzle olive oil over both, then season with garlic powder, oregano, salt, and pepper.
Roast for 12-15 minutes until the salmon flakes easily and asparagus is tender.
Serve half the salmon, asparagus, and quinoa immediately with a wedge of lemon.
Store the other serving in an airtight container for the next day’s lunch.
Shrimp Sautéed in Garlic with Zucchini Noodles
A light and flavorful Mediterranean dish featuring tender garlic shrimp over fresh zucchini noodles, with leftovers for lunch.
Pro Tip: Zucchini noodles are easiest to make with a spiralizer like this
Ingredients
12 large shrimp, peeled and deveined
2 medium zucchinis, spiralized
1 tbsp olive oil (I recommend this one from Amazon for its flavor and quality.)
2 garlic cloves, minced
1/2 tsp red pepper flakes (optional)
1/2 tsp dried oregano
Salt and pepper to taste
1/2 lemon, for serving
Directions
Heat olive oil in a skillet over medium heat.
Add garlic and red pepper flakes (if using) and sauté until fragrant.
Toss in shrimp, season with oregano, salt, and pepper, and cook for 3-4 minutes until pink and fully cooked.
Remove shrimp from the pan and set aside.
Add zucchini noodles to the same skillet and sauté for 2-3 minutes until just tender.
Return half the shrimp to the skillet, mix with the zucchini noodles, and serve with a wedge of lemon.
Store the other half of the shrimp and zucchini noodles in an airtight container for lunch the next day.
Love easy dinners? Try these slow cooker GLP-1 meals.
The Complete Grocery List for the 7-Day Mediterranean Diet Meal Plan
One of the best parts of this plan is the simplified grocery list, which ensures you have everything you need for a week of delicious Mediterranean-inspired meals. With a focus on fresh, whole ingredients, this list makes shopping easy and meal prep even easier.
What’s on the Grocery List?
Here’s a glimpse of the essentials you’ll need:
Produce: Eggplants, zucchinis, bell peppers, cucumbers, cherry tomatoes, spinach, lemons, and more.
Proteins: Salmon, shrimp, chicken thighs, lamb chops, and lentils.
Pantry Staples: Olive oil (I recommend this one from Amazon for its flavor and quality), red wine vinegar, garlic, oregano, and paprika.
Dairy: Greek yogurt, feta cheese, and Parmesan.
Why You’ll Love This Grocery List
It’s organized by category to make shopping quick and stress-free.
You’ll use many ingredients in multiple recipes, reducing food waste.
It focuses on Mediterranean staples, so you’ll have a stocked kitchen for future meals.
👉 Sign Up for Your Free Grocery List
With this grocery list in hand, you’ll be ready to tackle the week ahead with confidence. Next, we’ll debunk a few common myths about the Mediterranean diet and show you why it’s one of the easiest and most effective ways to eat healthy. Keep reading!
Meal prep is so much easier when you have sturdy glass containers like this set from Amazon — they keep leftovers fresh all week.
Common Misconceptions About the Mediterranean Diet
While the Mediterranean diet is praised for its health benefits and delicious recipes, there are a few misconceptions that might make it seem intimidating. Let’s debunk these myths and show you why this way of eating is simple, affordable, and sustainable.
Myth #1: The Mediterranean Diet is Expensive
Fact: While premium olive oil or fresh seafood can add to the cost, many staples of the Mediterranean diet—like legumes, grains, and seasonal produce—are budget-friendly. Smart meal planning (like this 7-day plan!) can make it affordable for any budget.
Myth #2: It’s Only for People Who Love Fish
Fact: While fish is an important part of the Mediterranean diet, it’s not the only protein source. This plan includes options like chicken thighs, lentils, and eggs, making it flexible for different preferences.
Myth #3: It’s Complicated to Follow
Fact: The Mediterranean diet emphasizes whole, fresh foods and simple preparation methods. Most recipes, like Greek salad or grilled salmon, can be made in under 30 minutes. Plus, leftovers are perfect for next-day meals!
By understanding the truth behind these misconceptions, you’ll see that the Mediterranean diet is one of the easiest and most enjoyable ways to eat healthy. Ready to give it a try? Keep reading for a final recap and your chance to download the full meal plan!
Ready to Start Your Mediterranean Journey? Download Your Free 7-Day Meal Plan!
Congratulations—you’re just one step away from simplifying your healthy eating routine and experiencing the delicious benefits of the Mediterranean diet! With this 7-day meal plan, you’ll have everything you need to get started, including:
Easy, flavorful recipes for breakfast, lunch, dinner, and snacks.
A complete grocery list organized by category.
Tips for making meal prep a breeze.
👉 Sign Up for Your Free Meal Plan Now
What’s Next?
Now that you have all the tools to start your Mediterranean journey, it’s time to take the first step:
Head to the grocery store with your list in hand.
Prep your meals for the week to save time and stay on track.
Enjoy the vibrant flavors and health benefits of Mediterranean cooking!
The Mediterranean diet is more than a way of eating—it’s a lifestyle. Start your journey today with this free meal plan, and discover how delicious and easy healthy living can be!
Frequently Asked Questions about the Mediterranean Diet
1. Can you lose weight on the Mediterranean diet?
Yes! The Mediterranean diet is naturally high in fiber, protein, and healthy fats, which keep you full and satisfied. Many people find it easier to lose weight on this plan because it doesn’t feel restrictive and focuses on real, wholesome foods.
2. Is the Mediterranean diet good for people using GLP-1 medications like Ozempic?
Absolutely. The Mediterranean diet pairs well with GLP-1 medications because it emphasizes balanced meals with lean protein, healthy fats, and plenty of vegetables. These foods help manage appetite, support steady energy, and make weight loss more sustainable.
3. What foods are not allowed on the Mediterranean diet?
The diet avoids heavily processed foods, refined sugars, and excess red meat. You’ll focus on whole grains, lean proteins, olive oil, and fresh produce instead.
4. Is the Mediterranean diet expensive?
Not necessarily. While items like fresh fish or premium olive oil can be pricier, most staples — beans, lentils, grains, and seasonal vegetables — are very budget-friendly. Smart meal planning (like this 7-day plan!) keeps costs down.
5. Can I meal prep Mediterranean recipes in advance?
Yes! Many Mediterranean recipes are perfect for meal prep. For example, Greek salads, lentil soups, grilled chicken, and roasted veggies all store well. Using glass meal prep containers helps keep meals fresh throughout the week.
6. Do I need to eat fish every day on the Mediterranean diet?
No. While fish is a key protein, the diet is flexible. You can also enjoy poultry, eggs, beans, and lentils. Aim for fish a few times a week, but there’s no need to eat it daily.
7. Where can I find more Mediterranean meal ideas?
You can start with my FREE 7-Day Mediterranean Diet Meal Plan PDF, which includes recipes, a grocery list, and time-saving tips. 👉 Sign Up Here
Additional Resources and Links
Looking for more inspiration to stay on track with your Mediterranean journey? Explore these resources:
10 Easy Meatless Monday Recipes
Discover delicious plant-based recipes that fit perfectly into a Mediterranean lifestyle.Simplify Your Weight Loss Journey: Free 7-Day High-Protein, High-Fiber Meal Plan
Get another week of easy-to-follow meals designed to help you stay satisfied while losing weight.The Science Behind High-Protein Diets: Why They Work for Weight Loss
Dive into the research behind balanced, protein-packed diets and why they’re effective.
Stay Connected
Follow us on social media for more recipes, tips, and meal ideas:
Instagram: @the.weight.loss.plate
Pinterest: @theweightlossplate
Stay inspired, stay healthy, and enjoy the vibrant flavors of the Mediterranean!
P.S. If you’d like extra medical support alongside this plan, I used ShedRx and found it helpful. You can try them with $50 off your first month via my link.
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