The Complete Mediterranean Diet Meal Plan Grocery List

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The Mediterranean diet relies on traditional foods that people used to eat in countries located around the Mediterranean sea. Hence, these countries include Italy and Greece. In fact, the researchers note that these people were healthy compared to others, and were less likely to develop many diseases associated with unhealthy lifestyles. In this article, we will give you a Mediterranean Diet 1 Week Meal Plan, so you won’t make any effort to plan yourself.

Numerous studies have now shown that following a Mediterranean diet can lead to weight loss, and help avoid heart attacks, strokes, type 2 diabetes, and premature death.

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Mediterranean diet grocery list on a budget

When preparing your Mediterranean diet grocery list for 7 days, always try to choose foods that are minimally processed, as natural foods are the best.

  • Vegetables: carrots, onions, broccoli, spinach, turnip, garlic, etc.
  • Fruits: apples, bananas, oranges, grapes, etc.
  • Berries: strawberries, blueberries, etc.
  • Frozen vegetables: Choose healthy vegetable blends.
  • Cereals: whole-grain bread, whole-grain pasta, etc.
  • Legumes: lentils, legumes, beans, etc.
  • Nuts: Almonds, walnuts, cashew nuts, etc.
  • Seed: sunflower seeds, pumpkin seeds, etc.
  • Spices: sea salt, pepper, turmeric, cinnamon, cumin and others
  • Seafood: salmon, sardines, mackerel, tuna, shrimp and oysters.
  • Potatoes and sweet potatoes.
  • Cheese.
  • Yogurt: Greek yogurt.
  • Poultry: chicken.
  • Eggs or eggs fortified with omega-3 fatty acids.
  • Oils: extra virgin olive oil.

The Mediterranean Diet 1 Week Meal Plan

Here is an example of a Mediterranean diet menu plan over one week:

Feel free to adjust foods and nutritional options based on your specific needs and preferences.


  • Breakfast: Greek yogurt with strawberry and oatmeal.
  • Lunch: a full-grain sandwich with vegetables.
  • Dinner: tuna salad marinated in olive oil. A piece of fruit for sweetening.


  • Breakfast: oatmeal with raisins.
  • Lunch: tuna salad remaining from the night before.
  • Dinner: salad with tomato, olives and feta cheese.


  • Breakfast: omelette eggs with vegetables, tomatoes and onions. A piece of fruit.
  • Lunch: a full-grain sandwich, with cheese and fresh vegetables.
  • Dinner: Mediterranean lasagna.


  • Breakfast: yogurt with sliced ​​fruits and nuts.
  • Lunch: the remaining lasagna from dinner the night before.
  • Dinner: grilled salmon with brown rice and vegetables.


  • Breakfast: eggs and vegetables fried in olive oil.
  • Lunch: Greek yogurt with strawberries, oats and nuts.
  • Dinner: grilled lamb, with salads and grilled potatoes.


  • Breakfast: oats with raisins, nuts, and apples.
  • Lunch: a full-grain sandwich with vegetables.
  • Dinner: Mediterranean pizza made with whole wheat, cheese, vegetables, and olives.


  • Breakfast: omelette eggs with vegetables and olives.
  • Lunch: the remaining pizza from the night before.
  • Dinner: grilled chicken with vegetables and potatoes. Fruit for dessert.

Usually, there is no need to calculate calories and track the calories of macronutrients in the Mediterranean diet.

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Snacks for the Mediterranean diet

You will not need to eat more than 3 meals a day. But if you feel hungry between meals, there are many healthy snack options, such as:

  • A bunch of nuts.
  • A piece of fruit.
  • Carrot or celery sticks.
  • Some berries or grapes.
  • Leftovers from the night before.
  • Greek yogurt.
  • Apple slices with almond butter.

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How to eat a Mediterranean diet at a restaurant?

Most restaurant meals are now very easy to make suitable for the Mediterranean diet. Here are some tips that can help you stay on the Mediterranean diet when eating at restaurants:

  • You can choose fish or seafood as the main course.
  • Ask the chef to cook your food with extra virgin olive oil.
  • Eat only whole grain bread, with olive oil instead of butter.

There is no single correct way to follow the Mediterranean diet. However, there are many countries around the Mediterranean, and people eat different foods depending on the area in which they live.

Lastly, it is better to get rid of all the unhealthy foods from your home. However, these foods include soft drinks, ice cream, sweets, pastries, white bread, salted biscuits, and processed foods.