Mediterranean Diet Sample Meal Plan – Each week we’ll share our family’s Mediterranean diet plan, as well as some of our favorite things from the past week. The goal is simply to share food and recipe ideas.
We’re sharing our family’s weekly meal plan with recipes just for those looking for meal ideas and suggestions. Please remember that every family and person is different and this is what works for us.
Mediterranean Diet Sample Meal Plan
We go into more detail on how to plan meals in this post – The Meal Planning Guide, but to quickly recap –
Easy Mediterranean Diet Recipes And Meal Ideas
This week has been filled with recipe testing for upcoming blog recipes (chicken mini buffalo coming next week…so good!). Last week we also relied heavily on scraps. By Thursday, the rest of our usual day, we had to make do with food.
The kids loved the snacks I picked up on my local Costco run… check out these Kid Friendly Lunch Ideas from Costco post.
We’ve raved about it before, but this Instant Pot Italian Beef Sandwich recipe from Pinch of Yum is a family favorite.
We shared this on social media yesterday, but we were recently gifted some samples of Painterland Sisters yogurt and we love it!
Mediterranean Quinoa Salad (gluten Free, Dairy Free Option) — Beyond The Brambleberry
It’s a Skyr (Norwegian) style yogurt, so it’s extra thick and has up to 18 grams of protein per serving. They have great flavors and we love the story behind the company. The yogurt comes from a pair of sisters who grew up on their family’s 4th Generation Organic Dairy Farm in Pennsylvania. The yogurt is delicious and coming to the west coast soon.
Check out more about this amazing company and find a location near you on their website – The Painterland Sisters
Welcome! I’ve found that daily life is a balancing act in itself, try to keep the house healthy (and happy!) and you have the potential for pure chaos. I’m here to share experiences and tips on how to create a Mediterranean-inspired diet and lifestyle at home. How do you follow a Mediterranean diet? This simple Mediterranean diet plan is the best place to start with expert advice and easy recipes! Use it as a blueprint to plan your meals and enjoy the great flavors of the Mediterranean!
Named the world’s best diet several years in a row by US News and World Report and other expert organizations, the Mediterranean diet is a heart-healthy, balanced way of eating that prioritizes vegetables, fruits, whole grains, beans, and lean proteins. (especially from fish), as well as good fats like extra virgin olive oil and nuts.
What We Ate And Loved
As a true Mediterranean girl and someone who grew up in the Mediterranean lifestyle, I love sharing my experiences and helping others learn this delicious way of eating.
Please note: The information shared here on the Mediterranean diet is for your general knowledge only. It is not intended as medical diagnosis or advice. Please be sure to consult your doctor before trying any new diet or eating method. Never ignore professional advice or delay treatment based on what you read.
Although the Mediterranean diet is a plant-based or plant-heavy diet, it doesn’t have any of the big restrictive rules, deprivation, or calorie counting that other diets do. Eating the Mediterranean way is all about satiety, inclusion and enjoying your favorite foods!
This is not a “diet” in the restrictive sense, but a balanced eating plan that you can adapt and use daily to make healthy choices that respect your body.
Mediterranean Diet Foods List
To help you get started, I’ve put together a Mediterranean Diet Plan with some tips and recipes. Use my meal plan as a blueprint to help you make sustainable food choices and fill your mealtimes with lots of flavor! And when you’re ready for more, check out my list of the best Mediterranean diet recipes!
As always, check with your doctor before trying a new diet or way of eating.
Here are some quick tips on what to eat when following the Mediterranean diet:
Meal planning starts with the pantry. You’ll find that the Mediterranean diet uses simple ingredients found in most grocery stores (and some you may already have on hand). I have a complete list of the Mediterranean Diet for you. But in addition to stocking your fridge with greens and leafy greens and your freezer with wild-caught fish and other seafood, here’s a quick list of essentials I keep on hand and use frequently in Mediterranean cooking:
How To Meal Prep For The Mediterranean Diet For Beginners — Beyond The Brambleberry
When planning meals and dinners, keep in mind the basic principles of the Mediterranean diet. Focus on fresh vegetables, grass, whole grains, legumes and nuts, including some protein such as fish and poultry. In general, this is how I plan Mediterranean dinners for my family:
You can find hundreds of Mediterranean recipes on our site, but I’ve put together a sample Mediterranean diet with a few easy recipes to get you started:
I created a quick calendar for this sample meal plan. When you download the plan by clicking the button below, you can click on the recipe names to view each recipe in its entirety.
Want to learn more about the Mediterranean diet? Don’t miss our Q&A with Kelly LeBlanc, registered dietitian and director of nutrition at Oldaways, a food and nutrition nonprofit. Answered many of your questions!
Mediterranean Diet Recipes For Weight Loss A 7 Day Meal Plan
For new recipes and my weekly meal plans, sign up for my FREE email list! I would love to have you as a part of the Mediterranean food community! You can also follow us on Instagram, YouTube and Facebook for delicious ideas and daily inspiration. If you’re looking for a sensible eating plan that you can stick with for months, maybe years, look no further: The Mediterranean diet is currently number one on US News & World Report’s 2021 Best Diets list.
What’s not to love about the Mediterranean diet? Research suggests that a Mediterranean-style diet can reduce the risk of heart disease, some cancers, and other serious health conditions. The meal plan is packed with nutrients to boost metabolism, strengthen bones, reduce aches and pains, reduce belly fat, and boost energy and brain power.
It is worth noting that the Mediterranean Sea is bordered by 16 different countries, each with its own traditions and differences in food selection and preparation. However, the same basic principles apply: The diet focuses mainly on plant foods (fruits, vegetables, legumes, whole grains, nuts and seeds); oil is replaced with olive oil; Fish, eggs and poultry are animal proteins of choice; red meat is limited no more than a few times a month; dishes are flavored with various herbs and spices; Enjoy the wine in moderation – and the food is shared with friends and family.
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This plan provides about 1,600 calories per day (this includes a glass of wine, a “cheat daily” and unlimited non-starchy vegetables; see below). Feel free to adjust up or down based on your personal weight and health goals.
Download Free Cookbook With Weekly Mediterranean Diet Meal Plan
Combine 1 egg and 3 egg whites with spinach, dill and extra feta. Add 1 slice of whole grain toast on the side.
Mix 1/2 cup dry oats with 1 cup unsweetened vanilla almond milk or skim milk. Top with 1/2 cup chopped fruit, 1 tablespoon chopped nuts, and 1 teaspoon honey or maple syrup. Sprinkle with ground cinnamon.
Toast 1 whole-grain English muffin. Top with 1 tablespoon peanut butter, 1/2 sliced banana, and cinnamon.
Top 1 slice of whole grain bread with 2 tablespoons of mashed avocado, sliced radishes, and a cup of lemon juice. On the side, eat 1 whole egg plus 3 egg whites – boiled or poached with any vegetable or seasoning.
The Mediterranean Diet Cookbook For Beginners: Meal Plans, Expert Guidance, And 100 Recipes To Get You Started
Blend 1 handful of baby spinach, 1/2 ripe banana, 1 cup fresh or frozen blueberries, 1/2 cup low-fat milk, 1 tablespoon almond butter (or nut butter of your choice), and 3-5 ice cubes.
Whisk together 1/2 cup dry instant oats, 4 egg whites, 1/4 to 1/2 cup ground black pepper, 1 ounce low-fat shredded sharp cheddar cheese, and a pinch of salt and pepper. Preheat a pan coated with olive oil over medium heat. Pour the batter and spread evenly in the pan. Cook for 2-3 minutes per side. Top with a dollop of Lemon-Dill Yogurt Sauce.
Make Mediterranean-style muffins. 1 hard-boiled egg or 5 to 8 ounces of low-fat Greek yogurt on the side.
Make a Mezze Platter with 1/4 cup hummus and unlimited raw or raw vegetables, 1 small whole grain roll or 1/2 large pita, 1 cup grapes and 10 almonds or walnuts (or 1 ounce of cheese).
Mediterranean Diet Food List: What To Eat On The Mediterranean Diet
In a glass bowl, add the lemon filling (2 teaspoons of olive oil, 1-2 tablespoons of fresh lemon juice, a little salt and chopped parsley to taste), chopped cucumber, chopped tomato, chopped celery, black olives, chopped artichoke hearts, white beans, feta. cheese, shredded romaine and cubed or shredded chicken.
2 cups of lentil soup with 1 cup of vegetables
