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Mediterranean Diet Plan

One of the world's most researched dietary patterns — the Mediterranean diet emphasizes whole foods, healthy fats, lean protein, and an abundance of vegetables for optimal health and longevity.

Daily Nutrition Targets

1800kcal
Calories
100g
Protein
220g
Carbohydrates
65g
Fat

Weekly Meal Plan

Day 1 — Day 1 – Monday1763 kcal
Breakfast8:00 AM · 348 cal
  • Greek yogurt (1 cup)100 cal | 17g P
  • Walnuts (1 oz)185 cal | 4g P
  • Honey (1 tsp)21 cal | 0g P
  • Fresh berries (1/2 cup)42 cal | 1g P
Lunch1:00 PM · 510 cal
  • Greek chickpea salad (2 cups)320 cal | 14g P
  • Whole wheat pita (1 small)120 cal | 4g P
  • Hummus (2 tbsp)70 cal | 2g P
Afternoon Snack4:00 PM · 226 cal
  • Almonds (1 oz)164 cal | 6g P
  • Orange (1 medium)62 cal | 1g P
Dinner7:30 PM · 679 cal
  • Baked salmon (5 oz)233 cal | 32g P
  • Roasted vegetables (zucchini, peppers, tomato) (1.5 cups)80 cal | 3g P
  • Farro (3/4 cup cooked)247 cal | 10g P
  • Extra virgin olive oil (drizzled) (1 tbsp)119 cal | 0g P
Day 2 — Day 2 – Tuesday1451 kcal
Breakfast8:00 AM · 377 cal
  • Whole grain toast (2 slices)160 cal | 6g P
  • Avocado (1/2 medium)120 cal | 1g P
  • Sliced tomato (1 medium)22 cal | 1g P
  • Feta cheese (1 oz)75 cal | 4g P
Lunch1:00 PM · 438 cal
  • Lentil soup (2 cups)358 cal | 24g P
  • Crusty whole grain bread (1 slice)80 cal | 3g P
Afternoon Snack4:00 PM · 225 cal
  • Dates (3 pieces)66 cal | 0g P
  • Pistachios (1 oz)159 cal | 6g P
Dinner7:30 PM · 411 cal
  • Grilled chicken thigh (skinless) (5 oz)186 cal | 30g P
  • Tabbouleh (1 cup)180 cal | 5g P
  • Tzatziki (3 tbsp)45 cal | 3g P
Day 3 — Day 3 – Wednesday1592 kcal
Breakfast8:00 AM · 553 cal
  • Oatmeal with olive oil and honey (1 cup oats + 1 tsp olive oil + 1 tsp honey)380 cal | 11g P
  • Mixed nuts (1 oz)173 cal | 5g P
Lunch1:00 PM · 410 cal
  • Sardines on whole grain crackers (4 oz sardines + 4 crackers)290 cal | 28g P
  • Mixed greens with olive oil vinaigrette (2 cups)120 cal | 2g P
Afternoon Snack4:00 PM · 193 cal
  • Apple with almond butter (1 apple + 1 tbsp almond butter)193 cal | 3g P
Dinner7:30 PM · 436 cal
  • Shrimp and vegetable stir fry with olive oil (6 oz shrimp)180 cal | 32g P
  • Whole wheat couscous (1 cup cooked)176 cal | 6g P
  • Roasted eggplant and tomatoes (1 cup)80 cal | 2g P
Rotate fish and seafood throughout the week. The Mediterranean diet allows flexible meal timing.

Eat Freely

  • • Extra virgin olive oil (primary fat source)
  • • Fish and seafood: salmon, sardines, tuna, shrimp (2–3x/week)
  • • Legumes: lentils, chickpeas, black beans, white beans
  • • Whole grains: farro, bulgur, whole wheat bread, oats, quinoa
  • • Abundant vegetables, especially leafy greens, tomatoes, peppers
  • • Fruits: citrus, berries, figs, grapes, pomegranate
  • • Nuts and seeds: almonds, walnuts, pistachios, flaxseeds
  • • Herbs and spices: garlic, oregano, basil, turmeric
  • • Greek yogurt, feta cheese (in moderation)
  • • Red wine (1 glass/day for those who drink, optional)

Limit

  • • Red meat (once or twice a week maximum)
  • • Dairy (small amounts of cheese and yogurt are fine)
  • • Sweets and desserts (reserved for special occasions)
  • • White bread and refined pasta

Avoid

  • • Ultra-processed foods and fast food
  • • Added sugars and sugary beverages
  • • Refined vegetable oils (canola, corn, soybean)
  • • Processed meats: hot dogs, deli meats, bacon