The short answer: This Mediterranean diet meal plan gives you a simple 7-day menu, a grocery list, and 50 meal ideas in five groups so you can keep going after the first week. The Mediterranean diet is less a strict program and more a way of eating: lots of vegetables, beans, whole grains, olive oil and fish, with smaller amounts of meat and sweets. It's flexible, family friendly and easy to plan on a budget.
Our picks for mediterranean diet meal plan
Starter pickPrintables
Meal Planner & Grocery List
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
Printables
Family Recipe Binder
Section dividers, four recipe page layouts with room for the family story, 4x6 and 3x5 cards and a conversion chart - print it or type into the fillable version.
Plan the week and write your shopping list in the Meal Planner and Grocery List ($3.99), and save the recipes that become regulars in the Family Recipe Binder ($6.99).
What the Mediterranean diet includes
Harvard's Nutrition Source describes it as a mostly plant-based eating plan with daily whole grains, olive oil, fruits, vegetables, beans, nuts, herbs and spices. Fish and seafood are the preferred animal protein, eaten at least twice a week. Poultry, eggs and dairy come in smaller portions, and red meat is limited to a few times a month. Mayo Clinic covers it as a heart-healthy eating style and also advises limiting red meat and foods with added sugar.
| Eat often | Eat in moderation | Eat less often |
|---|---|---|
| Vegetables and fruit | Poultry and eggs | Red meat |
| Beans, lentils and chickpeas | Cheese and yogurt | Sweets and desserts |
| Whole grains | Fish and seafood (at least twice a week) | Processed meats |
| Olive oil, nuts and seeds | Sugary drinks | |
| Herbs and spices |
This page is general meal-planning information, not medical advice. Check with your doctor or a registered dietitian before a big change in how you eat.
7-day Mediterranean diet meal plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Greek yogurt, berries and walnuts | Lentil soup and whole-grain bread | Baked salmon, roasted potatoes and green beans |
| Tuesday | Oatmeal with banana and almonds | Chickpea salad with cucumber, tomato and feta | Chicken souvlaki pitas with tzatziki |
| Wednesday | Veggie omelet and toast | Leftover chicken over greens | Whole-wheat pasta with tomatoes, spinach and white beans |
| Thursday | Overnight oats with fruit | Hummus wrap with roasted vegetables | Shrimp, zucchini and brown rice skillet |
| Friday | Whole-grain toast, avocado and egg | Tuna and white bean salad | Homemade veggie pizza on whole-wheat crust |
| Saturday | Yogurt parfait with granola | Leftover pizza and a big salad | Sheet pan chicken thighs with peppers and onions |
| Sunday | Shakshuka with crusty bread | Greek salad with grilled chicken | Minestrone soup and bread |
Snacks for the week: fruit, a handful of nuts, hummus and vegetables, olives, or yogurt.
Mediterranean diet grocery list
- Produce: spinach, mixed greens, tomatoes, cucumbers, zucchini, peppers, onions, garlic, potatoes, lemons, berries, bananas, avocados.
- Pantry: olive oil, canned tomatoes, chickpeas, white beans, lentils, whole-wheat pasta, brown rice, oats, whole-grain bread.
- Protein: salmon, shrimp, canned tuna, chicken thighs and breasts, eggs.
- Dairy: Greek yogurt, feta cheese.
- Nuts and extras: walnuts, almonds, olives, hummus, herbs and spices.
50 Mediterranean diet meal ideas
Breakfasts (10)
- Greek yogurt with honey and walnuts
- Oatmeal with berries
- Veggie omelet
- Shakshuka
- Avocado toast with tomato
- Overnight oats
- Whole-grain toast with ricotta and fruit
- Spinach and feta egg muffins
- Smoothie with yogurt and fruit
- Yogurt parfait with granola
Lunches (10)
- Greek salad with chickpeas
- Lentil soup
- Hummus and veggie wrap
- Tuna and white bean salad
- Quinoa tabbouleh
- Leftover grain bowl
- Chicken pita with tzatziki
- Caprese sandwich on whole-grain bread
- Falafel salad
- Minestrone soup
Dinners (12)
- Baked salmon with vegetables
- Chicken souvlaki
- Shrimp and zucchini skillet
- Whole-wheat pasta with beans and greens
- Sheet pan chicken and vegetables
- Stuffed peppers with rice and beans
- Fish tacos with cabbage slaw
- Lentil stew
- Turkey meatballs in tomato sauce
- Eggplant and chickpea bake
- Homemade veggie pizza
- Grilled chicken with farro salad
Snacks (10)
- Almonds or walnuts
- Hummus and carrots
- Olives
- Apple slices with nut butter
- Roasted chickpeas
- Greek yogurt
- Whole-grain crackers and cheese
- Cucumber and tomato salad
- Fresh fruit
- Edamame
Desserts (8)
- Fresh fruit with yogurt
- Baked apples with cinnamon
- Dark chocolate squares
- Poached pears
- Berries with a drizzle of honey
- Orange slices with mint
- Grilled peaches
- Oatmeal cookies made with olive oil
More ideas that fit: baked salmon, sheet pan dinners, minestrone soup and healthy snacks. A pot of homemade lentil soup fits the plan too, since beans and lentils are a staple of this way of eating.
Comparing Mediterranean with DASH, vegetarian or keto? See our diet plans hub.
How to make a Mediterranean diet meal plan work on a budget
- Plan before you shop. Pick dinners first, then build lunches from the leftovers.
- Lean on beans and lentils. They're cheap, filling and keep for months.
- Buy frozen and canned. Frozen vegetables and canned fish cost less and last longer.
- Shop seasonal produce. It's usually the cheapest in the store.
- Batch-prep grains. Cook rice, farro or quinoa once for several meals.
For a full system, see how to meal plan and meal planning on a budget, or print a monthly meal planner.
Comparing eating plans? Our low carb meals guide offers a different approach, with 60 easy ideas and a 7-day starter plan.
Want more light options to rotate into the plan? See our low calorie dinner ideas. Plant-forward dinners also sit in vegetarian recipes.
Want a simple homemade staple for the week? Our hummus recipe keeps 4 to 6 days in the refrigerator. Prefer a meatless pattern long-term? Our vegetarian meal plan covers nutrients and a budget week.
Plan the week's meals and shop once
Weekly meals, a grocery list sorted by aisle, and pantry and freezer inventories so you shop once and waste less.
$3.99 · Instant download. Print at home or fill it in on screen. Or browse the full Home & Organizing collection.
Frequently asked questions
What is a Mediterranean diet meal plan? A Mediterranean diet meal plan is a weekly menu built around vegetables, fruits, whole grains, beans, nuts, olive oil, herbs and spices, with fish and seafood as the main animal protein and smaller amounts of poultry, eggs, cheese and yogurt. Red meat and sweets show up only occasionally.
What do you eat for breakfast on the Mediterranean diet? Common Mediterranean diet breakfasts include Greek yogurt with fruit and nuts, oatmeal with berries, whole-grain toast with avocado or tomato and olive oil, vegetable omelets, and overnight oats. Keep it simple and repeat a few favorites so the week is easier to shop for.
How often should you eat fish on the Mediterranean diet? Harvard's Nutrition Source describes fish as the preferred animal protein on the Mediterranean diet, eaten at least twice a week. Salmon, sardines, tuna, trout and shrimp are easy choices, and canned fish counts, which keeps costs down.
Is a Mediterranean diet meal plan expensive? It doesn't have to be. Beans, lentils, oats, brown rice, frozen vegetables, canned tomatoes and canned fish are affordable staples. Buy olive oil in larger bottles, choose seasonal produce, and plan meals that reuse ingredients so less food goes to waste.
Can I lose weight on a Mediterranean diet meal plan? Some people lose weight when they switch to a Mediterranean-style eating pattern because it emphasizes filling, minimally processed foods, but results depend on portions and activity. Talk with your doctor or a registered dietitian before changing your diet, especially if you have a health condition.
What snacks fit a Mediterranean diet? Good Mediterranean diet snacks include a handful of almonds or walnuts, fresh fruit, hummus with vegetables, Greek yogurt, olives, whole-grain crackers with cheese, and roasted chickpeas. Portion nuts into small containers so they're easy to grab.
Can you drink coffee or wine on the Mediterranean diet? Coffee and tea are fine in moderation. Many descriptions of the traditional diet include small amounts of red wine with meals, but you don't need to drink alcohol to follow the plan. If you don't drink, there's no reason to start.
How do I start a Mediterranean diet meal plan? Start by swapping one or two things a week: cook with olive oil instead of butter, add a meatless bean meal, and eat fish twice a week. Plan the week's menu on paper, write a grocery list from it, and prep grains and vegetables on the weekend.
Is the Mediterranean diet good for families with kids? Yes, the Mediterranean diet can be good for families with kids. Many Mediterranean meals are already kid favorites, like pasta with tomato sauce and vegetables, chicken pitas, hummus with veggies and fruit for dessert. Let kids build their own bowls or wraps so they can choose what goes on their plate.
Free printable
Save the family favorites: get the free recipe book pages
Printable recipe pages and a recipe request card to send to relatives, so the dishes everyone loves end up in one book. You'll also get our weekly HomeBase email with easy meal planning ideas and family recipe tips.
Sources
- Harvard T.H. Chan School of Public Health, The Nutrition Source: Mediterranean diet nutritionsource.hsph.harvard.edu
- Mayo Clinic: Mediterranean diet for heart health mayoclinic.org