Mediterranean Diet 1 Week Meal Plan (Simple Menu + Grocery List)

The Mediterranean diet isn’t a short-term meal plan or a strict set of rules — it’s a way of eating that emphasizes whole foods, healthy fats, and balance. It’s traditionally followed in regions such as Greece, southern Italy, and parts of Spain, where meals are built around vegetables, fruits, whole grains, olive oil, seafood, and moderate portions of dairy and poultry.

As a nutritionist, I created this Mediterranean diet 1-week meal plan to offer a practical example of how this eating pattern can look in everyday life. Instead of complicated recipes or calorie tracking, the focus is on simple meals made with minimally processed ingredients that support overall health and long-term consistency.

This guide is designed to help you:

• understand how to structure a week of Mediterranean-style meals
• reduce the stress of daily meal planning
• build balanced plates using accessible foods
• follow the Mediterranean diet without strict rules or extremes

While the Mediterranean diet has been associated with benefits such as improved heart health and better metabolic markers, the goal of this meal plan is not quick weight loss. It’s about creating a sustainable approach to eating that can fit different lifestyles and preferences.

Note: Nutritional needs vary from person to person. This meal plan is for general educational purposes and may need to be adjusted based on individual health conditions, allergies, or medical advice.

What This Meal Plan Includes (and who it’s for)

This Mediterranean diet 1-week meal plan is designed to be simple, flexible, and realistic — not a rigid set of rules. It focuses on everyday foods that reflect the core principles of Mediterranean-style eating, without requiring calorie tracking or complicated recipes.

What this meal plan includes

• 7 days of balanced meals (breakfast, lunch, and dinner)
• Foods centered around vegetables, fruits, whole grains, olive oil, seafood, poultry, eggs, and dairy
• Simple meals made with minimally processed ingredients
• Options that can be adjusted based on taste preferences and availability
• A structure that supports consistency rather than perfection

This plan is meant to serve as a practical example, showing how Mediterranean-style meals can fit into a normal week.

7 Cool Mediterranean Diet Breakfast Ideas

Who this meal plan is for

This meal plan may be helpful if you:

• want a simple Mediterranean diet example without strict rules
• are new to Mediterranean-style eating and need a starting point
• want to improve overall eating habits in a sustainable way
• prefer meals that are straightforward and easy to prepare
• don’t want to count calories or track macros

Who this meal plan may not be suitable for

This plan may not be appropriate if you:

• require a medically prescribed diet
• have food allergies or intolerances not accounted for here
• need a highly specific calorie or macronutrient target

In these cases, individual adjustments or professional guidance may be needed.

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How to Use This Plan

Use this meal plan as a template, not a strict prescription. Feel free to swap similar foods (for example, different vegetables or protein sources) while keeping the overall structure balanced.

How to Use This 7-Day Plan

This 7-day Mediterranean meal plan is meant to make your week easier — not more stressful. You don’t need to follow it perfectly for it to be useful. The Mediterranean diet works best when it feels flexible and sustainable.

Here are a few simple ways to use this plan effectively:

Treat it as a template, not a strict schedule

If you don’t feel like eating the “Monday dinner” on Monday, that’s completely fine. You can swap days around based on your routine, your grocery availability, or what you’re in the mood for.

Repeat meals if that’s easier

You don’t need seven completely different lunches. Repeating 2–3 lunches and dinners throughout the week is one of the easiest ways to stay consistent and reduce cooking time.

Use simple swaps (without overthinking it)

The Mediterranean diet is not about eating exact foods — it’s about patterns. You can swap:

• salmon → tuna, sardines, shrimp, or beans
• brown rice → quinoa, bulgur, or whole-grain pasta
• spinach → arugula, kale, or mixed greens
• chicken → turkey, eggs, tofu, or lentils

Adjust portions based on your hunger

This plan doesn’t require calorie counting. A helpful approach is to start with a balanced plate and adjust based on your hunger and activity level.

If you’re still hungry after meals, it often helps to add:

• extra vegetables
• an additional protein portion
• a small serving of whole grains or legumes
• a healthy fat (like olive oil, nuts, or avocado)

Don’t skip olive oil and healthy fats

Many people accidentally make Mediterranean meals too “low fat,” which can lead to poor satisfaction and more cravings later. Healthy fats are part of what makes Mediterranean-style eating filling and enjoyable.

Focus on consistency, not perfection

You don’t need every meal to be perfectly Mediterranean. Even following this plan most of the time can help you build healthier habits over the long term.

Mediterranean Plate Method (simple formula)

If you’re not sure how much to eat or how to balance your meals, the Mediterranean Plate Method offers an easy visual guide. Instead of counting calories or weighing food, this method helps you build balanced meals using simple proportions.

Think of your plate like this:

Half of your plate: Vegetables and fruit

Fill at least half of your plate with vegetables and fruit. These foods provide fiber, vitamins, minerals, and volume that help support digestion and fullness.

Examples include:

• leafy greens
• tomatoes, cucumbers, peppers
• broccoli, zucchini, eggplant
• carrots, onions
• fresh fruit on the side

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One quarter of your plate: Protein

Protein supports satiety and helps maintain muscle mass. In the Mediterranean diet, protein comes from a variety of sources rather than one dominant food.

Examples include:

• fish and seafood
• poultry
• eggs
• legumes (lentils, chickpeas, beans)
• yogurt or cheese (in moderate amounts)

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One quarter of your plate: Whole grains or starchy foods

Carbohydrates provide energy and help meals feel complete. Choosing whole or minimally processed options aligns best with Mediterranean-style eating.

Examples include:

• whole-grain bread or pasta
• brown rice, quinoa, bulgur
• potatoes or sweet potatoes
• legumes (can also count here)

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Healthy fats: Included, not avoided

Healthy fats are a key part of the Mediterranean diet and are usually added to meals rather than taking up a large portion of the plate.

Examples include:

• extra virgin olive oil
• olives
• nuts and seeds
• avocado

A drizzle of olive oil, a handful of nuts, or a few slices of avocado can make meals more satisfying and flavorful.

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How to Use the Plate Method Day to Day

You don’t need to follow this perfectly at every meal. Use it as a guideline to check whether your meals feel balanced. If a meal is missing protein or vegetables, adjusting those first often improves energy and fullness.

This simple formula makes the Mediterranean diet easier to follow — whether you’re cooking at home, packing lunch, or eating out.

7-Day Mediterranean Meal Plan (Breakfast/Lunch/Dinner)

This 7-day plan is built around Mediterranean diet principles: plenty of vegetables, whole grains, legumes, olive oil, seafood, fruit, nuts, and simple home-style meals. It’s designed to be flexible, so feel free to swap meals between days.

You’ll also notice some planned leftovers — because cooking once and eating twice is one of the easiest ways to stay consistent.

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Day 1 (Monday)

Breakfast:
Greek yogurt + berries + oats + chopped walnuts

Lunch:
Chickpea salad (chickpeas, cucumber, tomato, red onion, olive oil, lemon) + whole grain bread

Dinner:
Grilled salmon + roasted vegetables (zucchini, peppers, onions) + brown rice

Simple swap: Salmon → tuna, sardines, or lentils if you don’t eat fish.

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Day 2 (Tuesday)

Breakfast:
Oatmeal cooked with milk or water + raisins + cinnamon + almonds

Lunch:
Leftover salmon + salad greens + olive oil dressing + fruit

Dinner:
Mediterranean-style lentil soup + side salad + whole grain toast

Simple swap: Lentils → white beans or chickpeas.

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Day 3 (Wednesday)

Breakfast:
Vegetable omelet (eggs, spinach, tomatoes, onions) + fruit

Lunch:
Whole grain wrap with hummus, grilled chicken (or tofu), and vegetables

Dinner:
Whole wheat pasta with olive oil, garlic, tomatoes, and shrimp (or chickpeas) + side salad

Simple swap: Shrimp → beans, tuna, or chicken.

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Day 4 (Thursday)

Breakfast:
Greek yogurt + sliced banana + chia seeds + drizzle of honey (optional)

Lunch:
Leftover pasta + extra vegetables + olive oil drizzle

Dinner:
Sheet-pan chicken + potatoes + mixed vegetables (carrots, broccoli, onions) with olive oil and herbs

Simple swap: Chicken → tofu, turkey, or fish.

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Day 5 (Friday)

Breakfast:
Avocado toast on whole grain bread + boiled egg + fruit

Lunch:
Tuna salad (olive oil + lemon + herbs) over greens + whole grain crackers

Dinner:
Grilled lamb or lean beef + Greek-style salad (tomato, cucumber, olives, feta) + roasted sweet potato

Simple swap: Red meat → grilled fish or beans if you prefer.

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Day 6 (Saturday)

Breakfast:
Oats + apple slices + walnuts + cinnamon

Lunch:
Leftover chicken and vegetables + quinoa or brown rice

Dinner:
Homemade Mediterranean pizza on whole wheat crust with vegetables, olives, and a moderate amount of cheese

Simple swap: Pizza night → veggie omelet + salad if you want a lighter option.

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Day 7 (Sunday)

Breakfast:
Eggs scrambled with vegetables + olives + fruit

Lunch:
Mediterranean “snack plate” (Greek yogurt, nuts, fruit, cucumbers, hummus, whole grain bread)

Dinner:
Baked fish (or chickpeas) + roasted vegetables + quinoa + olive oil dressing

Simple swap: Fish → lentils or tofu.

Mediterranean Grocery List for 7 Days

This grocery list covers the basic ingredients needed to follow the 7-day Mediterranean meal plan. You don’t need everything listed here if you already have items at home — think of this as a flexible guide, not a strict checklist.

When possible, choose fresh, minimally processed foods and shop based on what’s available and affordable in your area.

Category	Grocery Items
Vegetables	Spinach or mixed leafy greens, tomatoes, cucumbers, bell peppers, zucchini, onions, garlic, broccoli or cauliflower, carrots, eggplant, potatoes or sweet potatoes
Fruits	Apples, bananas, oranges (or other citrus), berries (fresh or frozen), lemons
Whole Grains & Starches	Whole grain bread, whole wheat pasta, brown rice, quinoa or bulgur, oats
Legumes	Chickpeas, lentils, white beans or kidney beans
Protein Foods	Salmon (or other fish), tuna (fresh or canned), shrimp (optional), chicken, eggs
Dairy (Moderate Amounts)	Greek yogurt, feta cheese (or another simple cheese)
Nuts & Seeds	Walnuts, almonds, chia seeds, pumpkin seeds (optional)
Healthy Fats	Extra virgin olive oil, olives
Herbs, Spices & Pantry Items	Salt, black pepper, oregano, basil, cinnamon, cumin, paprika, vinegar (balsamic or red wine)
Optional Extras	Honey, hummus, whole grain crackers

Budget Tips (how to do it cheap)

Following a Mediterranean-style diet doesn’t have to be expensive. With a few smart choices, you can keep costs down while still sticking to the core principles of this eating pattern.

Choose seasonal and local produce

Seasonal fruits and vegetables are usually cheaper and fresher. Local produce can also cost less and still provide plenty of nutrients.

Use frozen vegetables and fruit

Frozen vegetables and berries are often more affordable than fresh and just as nutritious. They’re also convenient and help reduce food waste.

Rely on legumes as protein

Beans, lentils, and chickpeas are staples of the Mediterranean diet and are among the most budget-friendly protein sources. Dried legumes are especially economical.

Buy fish strategically

Fatty fish is important, but you don’t need expensive cuts. Canned tuna, sardines, and mackerel are affordable options and still provide healthy fats.

Cook once, eat twice

Preparing larger batches of meals and using leftovers for lunch or dinner later in the week saves both time and money.

Limit specialty items

You don’t need expensive cheeses, imported oils, or gourmet products. A simple extra virgin olive oil and basic cheese are enough.

Choose store brands

Generic or store-brand whole grains, legumes, and olive oil are often significantly cheaper and nutritionally similar to name brands.

Reduce food waste

Plan meals around what you already have, freeze leftovers when possible, and repurpose ingredients across multiple meals.

Easy Meal Prep Tips (30–60 minutes)

You don’t need to spend hours in the kitchen to follow a Mediterranean-style meal plan. A short meal prep session — even 30 to 60 minutes — can make your week much easier and reduce the temptation to rely on convenience foods.

1) Wash and prep vegetables in advance

Wash, chop, and store vegetables as soon as you get home from the store. Having ready-to-use vegetables makes cooking faster and encourages balanced meals.

Good options to prep ahead:

• leafy greens
• onions, garlic, peppers
• carrots, zucchini, broccoli

2) Cook a pot of whole grains

Preparing one or two grains at the start of the week saves time later. Store them in the fridge and use them across multiple meals.

Examples:

• brown rice
• quinoa
• bulgur
• whole wheat pasta

3) Prepare one protein base

Cook a simple protein that can be reused throughout the week.

Examples:

• baked or grilled chicken
• lentils or chickpeas
• hard-boiled eggs
• roasted tofu

You can season differently later to avoid boredom.

4) Roast a tray of vegetables

Roasted vegetables pair well with almost every Mediterranean meal. Toss vegetables with olive oil and herbs, roast once, and use them for multiple meals.

5) Make a simple dressing or sauce

A basic olive oil and lemon or vinegar dressing can be used on salads, grains, and proteins throughout the week.

6) Use leftovers intentionally

Plan to eat leftovers for lunch or dinner the next day. This reduces cooking time and food waste.

7) Keep meals simple

Mediterranean eating doesn’t require complex recipes. Simple combinations of vegetables, protein, whole grains, and olive oil are enough.

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A Quick Prep Example (Under 1 Hour)

• Roast vegetables (30 minutes, mostly hands-off)
• Cook quinoa or rice (15–20 minutes)
• Prepare a protein (chicken, lentils, or eggs)
• Mix a simple dressing

This small effort can cover several meals for the week.

Frequently Asked Questions

Can I follow the Mediterranean diet if I don’t like fish?

Yes. Fish is a common Mediterranean staple, but it’s not mandatory. You can still follow the Mediterranean diet by using other protein sources like beans, lentils, eggs, yogurt, chicken, and small portions of lean meat. The key is focusing on whole foods, vegetables, olive oil, and minimally processed meals.

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Is the Mediterranean diet good for weight loss?

It can support weight loss for many people, but it isn’t a “fast weight loss” diet. Weight loss typically happens because the Mediterranean diet encourages fiber-rich foods, balanced meals, and fewer ultra-processed foods, which can naturally reduce overeating.

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Do I need to count calories on the Mediterranean diet?

No. Most people don’t need to count calories to follow the Mediterranean diet successfully. A better approach is building balanced meals, using the plate method, and adjusting portions based on hunger and activity.

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Is bread allowed on the Mediterranean diet?

Yes — especially whole grain bread. In traditional Mediterranean eating patterns, bread is often included in moderate portions, usually paired with olive oil, vegetables, legumes, or protein. The main goal is choosing minimally processed options.

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Are potatoes allowed on the Mediterranean diet?

Yes. Potatoes can fit into Mediterranean-style eating, especially when baked, boiled, or roasted with olive oil and herbs. They’re best enjoyed as part of a balanced meal with vegetables and protein.

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How many times a week should I eat red meat on the Mediterranean diet?

In most Mediterranean-style eating patterns, red meat is eaten less often — usually occasionally rather than daily. Many people aim for small portions once a week (or less), while focusing more on fish, legumes, and poultry.

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Is the Mediterranean diet safe for people with diabetes?

Many studies suggest the Mediterranean diet can support blood sugar management, but individual needs vary. People with diabetes may need to adjust carbohydrate portions and meal timing, and it’s best to consult a healthcare professional for personalized advice.

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Can I follow the Mediterranean diet if I’m lactose intolerant?

Yes. Dairy is included in moderate amounts, but it’s not the foundation of the diet. You can choose lactose-free Greek yogurt, aged cheeses (often better tolerated), or skip dairy entirely and focus on other protein sources like legumes, fish, and poultry.

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Is the Mediterranean diet good for lowering cholesterol?

It can be. The Mediterranean diet emphasizes fiber-rich foods and healthy fats like olive oil, nuts, seeds, and fish, which are commonly linked to improved heart health markers. Results depend on overall habits, consistency, and food choices.

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What is the healthiest oil to use on the Mediterranean diet?

Extra virgin olive oil is the most commonly recommended oil in Mediterranean-style eating. It’s used as a main fat source for cooking, dressings, and flavor, and it fits the traditional pattern of the diet.

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How long should I follow the Mediterranean diet to see results?

Many people notice improvements in energy, digestion, and cravings within a few weeks. Changes in weight or blood markers (like cholesterol or blood sugar) often take longer and depend on consistency and overall lifestyle factors.

Final Thoughts

The Mediterranean diet isn’t a quick fix or a strict “perfect” plan — it’s a sustainable way of eating that focuses on real, nourishing foods and balanced meals. This 7-day meal plan is meant to make getting started easier by giving you a simple structure you can follow, repeat, and adjust based on your lifestyle.

The most important part isn’t following every meal exactly as written. What matters most is building the overall pattern: more vegetables, more fiber, healthy fats like olive oil, and protein sources that support long-term health.

If you enjoy the meals in this plan, you can keep using the same weekly structure while rotating different vegetables, grains, and proteins to stay consistent without getting bored. Over time, this becomes less of a “diet” and more of a realistic, enjoyable routine.

And as always, if you have a medical condition or specific nutrition needs, consider speaking with a qualified healthcare professional before making major dietary changes.

References

Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.-I., Corella, D., Arós, F., … Martínez-González, M. A. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. The New England Journal of Medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389

Schwingshackl, L., & Hoffmann, G. (2014). Adherence to Mediterranean diet and risk of cancer: A systematic review and meta-analysis of observational studies. International Journal of Cancer, 135(8), 1884–1897. https://doi.org/10.1002/ijc.28844

Sofi, F., Cesari, F., Abbate, R., Gensini, G. F., & Casini, A. (2008). Adherence to Mediterranean diet and health status: Meta-analysis. The British Journal of Nutrition, 101(2), 261–269. https://doi.org/10.1017/S000711450800177X

Salas-Salvadó, J., & Martínez-González, M. A. (2019). Mediterranean diet, cardiovascular disease and metabolic risk factors: Review and updates. Nutrients, 11(12), 2991.

https://doi.org/10.3390/nu11122991

Martínez-González, M. A., & Gea, A. (2023). Mediterranean diet and metabolic health: Evidence and mechanisms. Journal of Internal Medicine, 293(4), 473–491. https://doi.org/10.1111/joim.13333