Mediterranean diet is not a regimented plan, such as the South Beach, Blood Type Diet or any other; This is another way of eating. After World War II, a research team began studying the eating patterns of countries around Greece, including Greece and southern Italy and concluded that there were different benefits for cardiovascular health in particular. Mediterranean diet 7-day meal plan can help you to start it off.

When you land on a Mediterranean-style meal, you give priority to food in your food and eat more fish than red meat. You also take the way you eat in the account. Talk to your doctor whether the Mediterranean-style diet will be right for you or not.

The Mediterranean diet can prevent many diseases. If you want to start a Mediterranean diet then this Mediterranean diet 7 day meal plan can be the best thing to start it off. So let’s check the Mediterranean diet 7 day meal plan below…

Table of Contents


Numerous studies have currently demonstrated that the Mediterranean eating regimen can cause weight reduction and help avert heart assaults, strokes, type 2 diabetes, and unexpected passing.

Mediterranean diet 7 day meal plan

Mediterranean diet 7 day meal plan:

The Mediterranean diet has for some time been perceived as one of the most advantageous approaches to eat. The Mediterranean diet isn’t just delightful, it’s likewise been connected with enhanced heart wellbeing and diminished corpulence chance. The idea of the Mediterranean diet is straightforward—fill your plate with new foods grown from the ground, sound fats, entire grains, vegetables, and angle. The current week’s diet plan makes it much less demanding to pursue the Mediterranean diet with Mediterranean diet 7 day meal plan. So the mediterranean diet 7 day meal plan is…

Day 1


Breakfast (252 calories)

One piece of Fig & Ricotta Toast

Mid Morning Snack (61 calories)

Two plums

Lunch (374 calories)

A bowl of Green Salad with Pita Bread & Hummus

Evening Snack (64 calories)

One cup raspberries

Dinner (456 calories)

One Walnut-Rosemary Crusted Salmon

Half cup of Basic Quinoa

One cup of Balsamic & Parmesan Broccoli

Daily Totals: 1,206 calories, 63 g protein, 144 g carbohydrates, 29 g fiber, 48 g fat, 1,550 mg sodium

Day 2

Breakfast (287 calories)

A bowl of cups Muesli with Raspberries


Lunch (531 calories)

A bowl Roasted Veggie & Quinoa Salad

Evening Snack (154 calories)

One fourth cup hummus

Two medium carrots

Dinner (426 calories)

One plate of Tomato & Artichoke Gnocchi

Meal-Prep Tip:

Spare 1 measure of the Tomato and Artichoke Gnocchi.

Daily Totals: 1,218 calories, 41 g protein, 183 g carbohydrates, 39 g fiber, 42 g fat, 1,398 mg sodium

Day 3

Breakfast (252 calories)

A bowl of Oatmeal with fruit and nuts

Mid Morning Snack (61 calories)

Two plums

Lunch (306 calories)

One cup of Tomato & Artichoke Gnocchi

Two cups of mixed greens

One Tbsp. Herb Vinaigrette

Evening Snack

Evening Snack (159 calories)

One-fourth cup of whole-milk Greek yogurt with raspberries and almonds.

Dinner (429 calories)

One serving Cod in Tomato Cream Sauce

One cup of Basic Quinoa

Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 28 g fiber, 40 g fat, 1,202 mg sodium

Day 4

Breakfast (291 calories)

Avocado toast with eggs

Mid-morning Snack (62 calories)

One orange

Lunch (357 calories)

A bowl of Roasted Veggie & Hummus Pita Pockets


Dinner (491 calories)

Two generous cups Chicken & White Bean Soup

1-inch thick slice baguette

Daily Totals: 1,199 calories, 81 g protein, 166 g carbohydrates, 27 g fiber, 30 g fat, 1,563 mg sodium

Day 5

Breakfast (287 calories)

One three fourth cups Muesli with Raspberries

Mid-morning Snack (60 calories)

One cup of diced cucumber tossed with one Tbsp. Herb Vinaigrette

Lunch (367 calories)

Half cups of Chicken & White Bean Soup

1-inch thick slice baguette

P.M. Snack (61 calories)

One orange

Dinner (442 calories)

A plate of Roasted Root Vegetables with Goat Cheese

Daily Totals: 1,218 calories, 63 g protein, 153 g carbohydrates, 30 g fiber, 46 g fat, 1,246 mg sodium

Day 6

Breakfast (291 calories)

Savory protein pancake with lemon-dill yogurt

Mid-morning Snack (60 calories)

8 dried apricots with 10 almonds.


Lunch (303 calories)

One Chickpea & Veggie Grain Bowl

Evening Snack (154 calories)

Hummus deviled eggs

Dinner (397 calories)

Grilled fish with veggies and soup appetizer

Daily Totals: 1,204 calories, 59 g protein, 173 g carbohydrates, 31 g fiber, 35 g fat, 1,634 mg sodium

Day 7

Breakfast (281 calories)

Mediterranean smoothie made of baby spinach, ripe banana, blueberries, low-fat milk, almond butter and 3 to 5 ice cubes.

Mid-morning Snack (110 calories)

Apple with 1 tablespoon of peanut butter

Lunch (278 calories)

Lentil soup and veggies

Evening Snack

Evening Snack (102 calories)

Rosemary-Parmesan popcorn

Dinner (442 calories)

1 serving Dijon Salmon with Green Bean Pilaf

Daily Totals: 1,212 calories, 87 g protein, 104 g carbohydrates, 28 g fiber, 52 g fat, 1,491 mg sodium


There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.

By the day’s end, the Mediterranean eating routine is staggeringly sound and fulfilling. You won’t be disillusioned.

By Amrita

Hi, I am Amrita a nutritional advisor and a passionate article blogger. I am currently working for While working with I felt that we should love ourselves first and take care of ourselves by maintaining proper nutrition. Giving people nutritional advice and help them is full of joy. That's why I enjoy writing about the information about health and wellness that I get. By doing this I also seek some new experience of health and wellness.