Mediterranean Diet 7 Day Meal Plan

Day 1

Breakfast

2 eggs over medium with feta, cucumber & tomato, and a piece of multi-grain toast w/ labneh, side of fruit, a cup of tea/coffee, and plenty of water.

Snack

Hummus with olives and whole grain pita, smoothie.

Lunch

Open-faced turkey & feta melt on multi-grain bread with olive oil mayo and tomatoes, and plenty of water.

Dinner

Pan-seared Herbed Salmon filets, barley fried rice, sauteed pine nuts, and plenty of water.

Dessert

Sorbet or gelato.

Day 2

Breakfast

2 hard boiled/scrambled eggs with toast, tomato, and mashed avocado, side of fruit, cup of tea/coffee, and plenty of water.

Snack

Russet Potato with plant-based butter, feta, and green onions, fresh fruit juice.

Lunch

Grilled Shrimp Caesar Salad, and plenty of water.

Dinner

White Lasagna with chicken & mushrooms, a simple green salad, plenty of water.

Dessert

Baklava

Day 3

Breakfast

Oatmeal with raisins, cinnamon, nuts, honey, and banana, a cup of coffee/tea, and plenty of water.

Snack

Piece of multi-grain bread with tuna salad, tomato, and herbs, green tea.

Lunch

Hummus with ground beef, pine nuts, whole grain pita bread, and plenty of water.

Dinner

Lemon-Chicken & Vegetable Stew, wild rice pilaf, and plenty of water.

Dessert

Fresh mangos and fruits.

Day 4

Breakfast

Greek yogurt with honey and walnuts, a cup of coffee/tea, and plenty of water.

Snack

2 Hard boiled eggs with sliced or mashed avocado, smoothie.

Lunch

Labneh, olive oil, zaatar, pita bread, and plenty of water.

Dinner

White Bean and Meat Stew in tomato sauce, with Basmati Rice and Shirazi Salad, and plenty of water.

Dessert

Rice pudding with rose water and pistachios.

Day 5

Breakfast

Slice of Mushroom Quiche, a cup of coffee/tea, a side of fruit, and plenty of water.

Snack

Canned salmon, avocado and organic whole grain crackers, lemon water.

Lunch

Turkey & feta sliders with garlic lemon aioli and arugula, and plenty of water.

Dinner

Chickpea & pita stew with yogurt-tahini sauce, sauteed slivered almonds, and plenty of water.

Dessert

Figs with mascarpone honey and ladyfingers.

Day 6

Breakfast

Zaatar whole-grain toast, labneh, diced tomatoes and olives, a side of fruit, cup of coffee/tea, and plenty of water.

Snack

Turkey sticks, fresh fruit and cheese, unsweetened sparkling water.

Lunch

Creamy chicken and wild rice soup with a few spanakopitas, and plenty of water.

Dinner

Chicken Schnitzel pita wraps, garlic sauce, Shirazi salad, Lemon Potatoes.

Dessert

Whole grain chocolate chip pancakes.

Day 7

Breakfast

Breakfast burrito, 2 eggs, cheddar, lemon potatoes, avocado, tomato, salsa, cream cheese, choice of protein, cup of coffee/tea, and plenty of water.

Snack

Yogurt with granola with whole grains, seeds, and oats, green tea.

Lunch

Yogurt-tahini white pasta with canned tuna and toasted nuts.

Dinner

Ground beef and bulghur pilaf with pine nuts and tangy stewed vegetables.

Dessert

Watermelon, cantaloupe, melon with honey.

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