This post may contain affiliate links, which means that I may earn a commission if you click on the link or make a purchase using the link. When you make a purchase, the price you pay will be the same whether you use the affiliate link or go directly to the vendor’s website using a non-affiliate link.
Alright, love, let’s talk about the Mediterranean diet plan—AKA the one way of eating that’s stood the test of time without turning into some daft fad. No starving yourself, no counting every crumb, and definitely no sad little rice cakes pretending to be food. Just proper, delicious, life-giving grub.
If you’re a total beginner and feeling a bit what on earth have I signed up for?—don’t worry, I’ve got you. You don’t have to overhaul your entire life overnight.
That’s why we’re doing this 7-day Mediterranean diet plan, so you can ease into it without feeling like you’ve been thrown in at the deep end without a floatie.
This isn’t about being perfect—it’s about making small, sustainable changes that actually stick. And trust me, once you start, you’ll wonder why you ever ate any other way.
Plus, this plan is free, full of easy recipes, and packed with high-protein and low-carb options that help with losing weight meal ideas while keeping things simple.
Let’s get cracking!
What’s So Great About the Mediterranean Diet Plan Anyway?
When I visited Rome in 2022, the difference in food culture hit me straight away. There was no rush, no eating on the go, no sad desk lunches. Every meal was an experience—fresh ingredients, simple yet incredible flavours, and people actually sitting down to enjoy their food.
I remember watching locals linger over long lunches, chatting, laughing, and truly savouring every bite. It wasn’t about calories or restrictions; it was about balance, joy, and quality.
That trip made me realise how much our approach to food back home is wrapped up in stress and speed, and it’s a big part of why I love the Mediterranean diet plan—it encourages you to slow down, eat real food, and actually enjoy it. It’s a way of eating that’s all about:
- Good, honest food – think fresh veggies, nuts, olive oil, fish, and whole grains.
- Ditching ultra-processed nonsense – no sad, beige microwave meals here.
- Enjoying your meals – food is meant to be savoury, satisfying, and social.
- Living like you actually enjoy life – slowing down, moving more, eating with joy.
And the best bit? You don’t have to be a millionaire chef to do it. It’s simple, affordable, and perfect for beginners.
Plus, it’s naturally anti-inflammatory, making it a fantastic choice for long-term healthy eating.
If you want to lose weight and love the idea of eating satisfying, nutrient-dense meals without obsessing over calories, you might also enjoy The Volumetrics Diet: Eat More, Weigh Less – Yes, Really!. It’s all about filling your plate with high-volume, low-calorie foods so you can eat more while still losing weight—because let’s be honest, nobody wants to feel deprived!
Mediterranean Diet Plan Basics for Beginners
Right, let’s keep this dead simple.
What to Eat
- Healthy fats – Olive oil, nuts, seeds, avocado. None of this “fat is bad” nonsense.
- Loads of veg – The more colours, the better. Basically, eat the rainbow (no, not Skittles).
- Lean proteins – Fish, chicken, beans, lentils. No need to eat like a bodybuilder, just keep it balanced.
- Whole grains – Brown rice, whole wheat bread, quinoa. You don’t have to bin carbs, promise.
- Dairy in moderation – A bit of cheese and yoghurt? Yes, please.
What to Cut Down On
- Ultra-processed junk – If it has more ingredients than a GCSE science experiment, maybe rethink it.
- Sugary drinks – Your coffee doesn’t need to taste like a dessert.
- Too much red meat – Have it, but don’t live off it. Balance, my friend.
- Overly processed snacks – Ditch the beige biscuits, grab some nuts or fruit instead.
Mediterranean Diet Recipes
Breakfast Recipes
Shakshuka – A hearty dish of poached eggs nestled in a spicy tomato and pepper sauce. Perfect with a slice of crusty whole-grain bread.
Blueberry Overnight Oats with Greek Yogurt – A no-cook recipe combining rolled oats, Greek yogurt, and fresh blueberries. Prepare it the night before for a quick, nutritious start.
Pesto Eggs with Spinach on Toast – Eggs cooked in pesto served over sautéed spinach on whole-grain toast. A flavourful twist to your regular eggs on toast.
Mozzarella, Basil & Zucchini Frittata – A light and fluffy frittata packed with zucchini, fresh basil, and mozzarella. Ideal for a protein-rich breakfast.
Spinach & Egg Scramble with Raspberries – A quick scramble of eggs and spinach, paired with fresh raspberries and whole-grain toast. A balanced meal to fuel your morning.
Tomato Toasts with Mint Yogurt and Sumac Vinaigrette – Toasted bread topped with a refreshing mix of mint-infused yogurt, juicy tomatoes, and a tangy sumac vinaigrette. A delightful combination of flavours and textures.
Lemon Yogurt Parfaits with Berry Compote – A refreshing, high-protein Mediterranean breakfast, this parfait layers creamy lemon Greek yogurt, homemade berry compote, and crunchy granola. It’s quick, easy, and packed with nutrients for a perfect start to your day!
Eating well is just one piece of the puzzle—how you start your day matters too. If you want to create a morning routine that sets you up for success, check out Rise and Shine: 19 Peaceful Habits for a Calm Start to Your Day. A slow, mindful morning pairs perfectly with the Mediterranean diet plan, helping you feel more balanced, energised, and ready to take on the day!
Lunch Recipes
Chopped Salad with Chickpeas, Olives & Feta – A quick and easy salad featuring chickpeas, cucumbers, olives, and feta, tossed in a garlicky oil and vinegar dressing. It’s both refreshing and satisfying.
Baked Falafel Sandwiches – Enjoy crispy baked falafel patties tucked into pita bread with fresh veggies and a tangy tahini sauce. Perfect for a hearty lunch.
Mediterranean Chickpea Salad – This vibrant salad combines chickpeas, cherry tomatoes, cucumbers, red onions, and parsley, all tossed in a zesty balsamic vinaigrette. It’s ready in just 15 minutes!
Spicy Mediterranean Lunch Bowl – A flavourful bowl featuring a base of grains topped with roasted vegetables, chickpeas, and a spicy dressing. It’s vegan, gluten-free, and perfect for meal prep.
Tuna Patties Fried in Olive Oil – These quick-to-make tuna patties require simple ingredients and are fried to perfection in olive oil. They’re versatile and can be paired with a side salad or tucked into a sandwich.
Cauliflower Rice Bowls with Grilled Chicken – A healthy bowl featuring cauliflower rice topped with grilled chicken, feta, olives, and fresh veggies. It’s a light yet filling option for lunch.
Easy Mediterranean Lunch Bowls – These customizable bowls are packed with fresh veggies, grains, and your choice of protein. They’re quick to assemble and perfect for meal prepping.
📌 Pin this for later! ⬇
Dinner Recipes
Sheet-Pan Honey Mustard Salmon & Vegetables – A tangy-sweet glazed salmon paired with a medley of roasted vegetables, all cooked together on a single sheet pan for easy preparation and clean-up.
Greek Sheet Pan Salmon and Asparagus – A Greek-inspired dish featuring salmon and asparagus seasoned with herbs and lemon, baked together for a quick and nutritious meal.
Spiced Duck Legs with Pear and Swede – A flavourful dish where duck legs are marinated in a blend of spices, then roasted with pear and swede for a savoury-sweet combination.
Greek Potato Hash – A hearty and simple meal combining diced potatoes, lemon, onion, garlic, and chicken stock, topped with eggs and feta cheese, perfect for a comforting dinner.
Greek Spanakopita (Spinach Pie) – A classic Greek dish featuring layers of crispy phyllo dough filled with a savoury mixture of spinach, feta cheese, onions, and herbs. It’s a delightful combination of textures and flavours, perfect as a main course or side dish.
Moroccan Chicken Tagine – A flavourful stew slow-cooked with tender chicken pieces, aromatic spices like cumin and coriander, vegetables, and dried fruits such as apricots or raisins. Traditionally prepared in a tagine pot, this dish offers a hearty and exotic taste of North African cuisine.
Italian Eggplant Parmesan (Melanzane alla Parmigiana) – Layers of breaded and fried eggplant slices baked with rich tomato sauce, mozzarella, and Parmesan cheese. This comforting Italian classic is a delicious way to enjoy Mediterranean flavours in a hearty, meatless meal.
Getting enough protein is key to feeling full and fuelling your body—especially on a Mediterranean diet plan. If you’re wondering how to hit your protein goals with ease, check out High-Protein Hacks: How to Reach 100g Without Even Trying for simple, no-fuss ways to boost your intake!
Snack Ideas
Greek Yogurt with Honey & Nuts – Thick Greek yogurt drizzled with honey and sprinkled with walnuts or almonds.
Hummus & Veggies – Classic hummus served with cucumber, carrots, or bell pepper strips.
Olives & Cheese – A mix of Kalamata or green olives with small cubes of feta or mozzarella.
Hard-Boiled Eggs & Cherry Tomatoes – A protein-packed snack with juicy tomatoes on the side.
Whole Wheat Pita & Tzatziki – A small portion of pita with creamy, garlicky tzatziki dip.
Almonds & Dark Chocolate – A handful of raw almonds with a few squares of dark chocolate (85% cocoa).
Medjool Dates with Nut Butter – A date stuffed with almond or peanut butter for a sweet and salty bite.
Cucumber Slices with Feta & Oregano – Fresh cucumber rounds topped with feta crumbles and dried oregano.
Avocado on Whole Grain Crackers – Mashed avocado with a sprinkle of sea salt and black pepper on crispbread.
Roasted Chickpeas – Crunchy, spiced chickpeas roasted in olive oil and paprika.
Dried Figs & Walnuts – A simple mix of dried figs and walnuts for a naturally sweet snack.
Stuffed Grape Leaves (Dolmas) – Pre-made or homemade dolmas filled with rice and herbs.
Ricotta & Berries on Toast – Whole grain toast with ricotta cheese and fresh berries.
Sardines on Whole Wheat Crackers – Tinned sardines on crackers with a squeeze of lemon.
Grocery List
Produce
- Onion (2)
- Red bell peppers (2)
- Garlic (10 cloves)
- Parsley (1 bunch)
- Spinach (1 large bunch or 16 oz frozen)
- Basil (1 small bunch)
- Cilantro (1 small bunch)
- Mint (1 small bunch)
- Scallions (3)
- Shallots (2)
- Red onion (2 large)
- Yellow onion (2 large)
- Cherry tomatoes (1 pint + 1 cup)
- Heirloom tomatoes (3)
- Tomatoes (2 cups)
- Cucumber (2)
- Zucchini (1 large)
- Arugula (6 oz)
- Cabbage (1 ½ cups)
- Avocado (1)
- Brussels sprouts (1 lb)
- Asparagus (1 lb)
- Swede (1 medium)
- Pear (1 firm)
- Carrots (2 large or 3 medium)
- Medjool dates (as needed)
- Lemon (3)
- Lime (1)
Dairy
- Eggs (17)
- Greek yogurt (3 ½ cups)
- Cottage cheese (1 ¾ cups)
- Feta cheese (½ cup + ¼ cup)
- Mozzarella balls (⅔ cup)
- Parmesan (as needed)
- Ricotta cheese (as needed)
- Sour cream (1 tbsp)
Meat & Fish
- Salmon fillets (4 x 5 oz + 1 ½ lb)
- Boneless, skinless chicken breasts (1 lb)
- Chicken thighs, bone-in, skin-on (8 pieces)
- Duck legs (2)
- Canned tuna (2 x 7 oz cans)
- Sardines (as needed)
Pantry Staples
- Olive oil (about 1 cup total)
- Canola oil (1 tsp)
- Cooking spray
- Maple syrup (2 tbsp)
- Honey (3 tbsp)
- Tahini (4 tbsp)
- Dijon mustard (1 tsp)
- Red-wine vinegar (2 tbsp)
- Balsamic vinegar (1 tbsp)
- Apple cider vinegar (1 tbsp)
- All-purpose flour (⅓ cup + 2 tbsp)
- Panko breadcrumbs (¼ cup)
- Bread crumbs (⅓ cup)
- Filo dough (1 package)
- Whole-wheat wraps (4)
- Whole-grain crackers (as needed)
- Whole wheat pita (as needed)
- Whole wheat or sourdough bread (6 slices)
- Rolled oats (½ cup)
- Quinoa (1 cup)
- Pearl-size couscous or rice (4 cups)
- Great Northern beans (1 ⅓ cans)
- Chickpeas (3 cans + 1 ½ cups)
- Kalamata olives (1 cup + ¼ cup + 12 whole)
- Green olives (½ cup)
- Stuffed grape leaves (dolmas) (as needed)
Nuts & Seeds
- Chia seeds (1 tbsp)
- Walnuts (¼ cup)
- Almonds (6 tbsp)
- Sliced almonds (6 tbsp)
Spices & Seasonings
- Salt (as needed)
- Black pepper (as needed)
- Red pepper flakes (as needed)
- Ground pepper (as needed)
- Kosher salt (as needed)
- Sea salt (½ tsp)
- Cumin (1 ¼ tsp)
- Smoked paprika (1 tsp)
- Paprika (1 tsp)
- Cayenne pepper (¼ tsp)
- Sumac (¼ tsp)
- Oregano (2 tsp dried)
- Dill (2 tsp dried + ½ cup fresh)
- Ginger (½ tsp)
- Coriander (½ tsp)
- Cinnamon (½ tsp)
- Five-spice (1 tsp)
- Chinese five-spice (1 tsp)
Condiments & Extras
- Pesto (2 tbsp)
- Tomato paste (½ tsp)
- Chopped tomatoes (2 x 15 oz cans)
- Hummus (8 oz)
- Tzatziki (as needed)
- Honey mustard (3 tbsp)
- Vanilla extract (2 tsp)
- Sugar (2 tsp)
- Raw cane sugar (3 tbsp)
- Lemon zest (as needed)
- Orange zest (1)
Frozen Foods
- Blueberries (12 oz fresh or ½ cup frozen)
- Spinach (16 oz)
Optional Items
- Dark chocolate (as needed)
- Vegetable broth (1-2 cups)
- Milk (your choice – almond, oat, soy, or cow’s)
The 7-Day Mediterranean Diet Plan
Day 1
Breakfast: Shakshuka with whole-grain bread
Snack: Greek Yogurt with Honey & Nuts
Lunch: Chopped Salad with Chickpeas, Olives & Feta
Snack: Hummus & Veggies
Dinner: Sheet-Pan Honey Mustard Salmon & Vegetables
Day 2
Breakfast: Blueberry Overnight Oats with Greek Yogurt
Snack: Olives & Cheese
Lunch: Baked Falafel Sandwiches
Snack: Hard-Boiled Eggs & Cherry Tomatoes
Dinner: Greek Sheet Pan Salmon and Asparagus
Day 3
Breakfast: Pesto Eggs with Spinach on Toast
Snack: Whole Wheat Pita & Tzatziki
Lunch: Mediterranean Chickpea Salad
Snack: Almonds & Dark Chocolate
Dinner: Spiced Duck Legs with Pear and Swede
Day 4
Breakfast: Mozzarella, Basil & Zucchini Frittata
Snack: Medjool Dates with Nut Butter
Lunch: Spicy Mediterranean Lunch Bowl
Snack: Cucumber Slices with Feta & Oregano
Dinner: Greek Potato Hash
Day 5
Breakfast: Spinach & Egg Scramble with Raspberries
Snack: Avocado on Whole Grain Crackers
Lunch: Tuna Patties Fried in Olive Oil
Snack: Roasted Chickpeas
Dinner: Greek Spanakopita (Spinach Pie)
Day 6
Breakfast: Tomato Toasts with Mint Yogurt and Sumac Vinaigrette
Snack: Dried Figs & Walnuts
Lunch: Cauliflower Rice Bowls with Grilled Chicken
Snack: Stuffed Grape Leaves (Dolmas)
Dinner: Moroccan Chicken Tagine
Day 7
Breakfast: Lemon Yogurt Parfaits with Berry Compote
Snack: Ricotta & Berries on Toast
Lunch: Easy Mediterranean Lunch Bowls
Snack: Sardines on Whole Wheat Crackers
Dinner: Italian Eggplant Parmesan (Melanzane alla Parmigiana)
Food is just one part of a joyful life! For more ways to boost your well-being, check out 15 Happiness Tips That Will Make Life More Enjoyable and bring more balance and joy into your days.
Beyond the Diet: Mediterranean Lifestyle Tips
The Mediterranean diet isn’t just about food—it’s about how you live your life. You could eat all the olive oil in the world, but if you’re stressed out, sleep-deprived, and glued to your phone 24/7, you’re not exactly thriving. So, let’s talk about the other bits that make this lifestyle so great.
1. Slow the Heck Down
The Mediterranean way of life is all about savouring the moment. Sit down for meals, eat with people you love, and stop wolfing down sandwiches while answering emails. You deserve better than that.
2. Move More, But Make It Fun
No, you don’t need to live in the gym. The Mediterranean lifestyle is about natural movement—walking, stretching, dancing in the kitchen while you cook (bonus points if it’s to a cheesy 80s playlist).
3. Stress Less
Easier said than done, I know. But look, chronic stress wrecks your health, so take a leaf out of the Mediterranean book: laugh more, socialise, take a bloody break. Light a candle, have a bath, read a book—whatever chills you out.
4. Sleep Like You Mean It
You’re not a machine, love. If you’re running on fumes and caffeine, it’s going to catch up with you. Get a solid 7-9 hours of kip and watch your mood, metabolism, and general life improve.
5. A Little Wine, Not a Whole Bottle
A glass of red wine now and then? Great. Drinking like you’re at freshers’ week every weekend? Maybe not. Moderation is the key here.
Liked this post? Check these ones out next!
13 Common Unhealthy Diet Habits (and How to Fix Them!)
The Secret to a Happier Life: Life-Changing Habits to Get Your Life Together
Happy Gut, Happy Life: Easy Tips for Gut Healing
Lazy Sunday Morning Routine: Self-Care Ideas for a Relaxing Weekend
11 Ways to Incorporate Ancestral Nutrition Into Your Modern Lifestyle
Final Tips & Encouragement
This Mediterranean diet plan isn’t about perfection. It’s about making small, sustainable changes that actually stick. You don’t need to overhaul your entire life overnight or stress about getting every meal “just right.” Just focus on making better choices more often than not.
Keep it simple. No faffy, overcomplicated recipes—just real food that nourishes your body and makes you feel good.
Stick with it. You won’t turn into a Mediterranean goddess overnight, but give it 7 days, and I guarantee you’ll feel the difference. More energy, fewer cravings, better digestion, and a new appreciation for proper, delicious food.
And remember—this Mediterranean diet plan is a way of life. Slow down, savour your meals, move more, stress less, and actually enjoy what you’re eating.
So, are you ready to ditch restrictive diets and start embracing a way of eating that’s effortless, satisfying, and sustainable? Course you are. Let’s go!
📌 Pin this for later! ⬇
