7-Day Mediterranean Meal Plan
Day 1: Breakfast — 2 eggs scrambled in EVOO with tomatoes and herbs + whole grain toast. Lunch — Large salad with mixed greens, cucumber, cherry tomatoes, Kalamata olives, feta, chickpeas, and olive oil/lemon dressing. Dinner — Baked salmon fillet with roasted vegetables (zucchini, peppers, eggplant) drizzled with EVOO. Snack — Handful of mixed nuts + apple.
Day 2: Breakfast — Greek yogurt with berries, walnuts, and a drizzle of honey. Lunch — Lentil soup with crusty whole grain bread and a side salad. Dinner — Grilled chicken thighs with tabbouleh (bulgur, parsley, tomato, lemon, olive oil) and hummus. Snack — Sliced cucumber and carrots with hummus.
Day 3: Breakfast — Overnight oats with chia seeds, almond milk, banana, and cinnamon. Lunch — Sardine and avocado open-faced sandwich on sourdough with arugula. Dinner — Vegetable and chickpea stew with crusty bread and EVOO drizzled on top. Snack — Orange + 12 almonds.
Day 4: Breakfast — Tomato and spinach omelette (3 eggs) cooked in EVOO. Lunch — Whole grain pasta with marinara, grilled vegetables, and a sprinkle of parmesan. Dinner — Mackerel fillets with white bean salad, lemon, capers, and parsley. Snack — Fresh figs or a pear.
Day 5: Breakfast — Shakshuka (eggs poached in spiced tomato sauce) with whole grain pita. Lunch — Mezze platter: hummus, baba ganoush, falafel, pita, olives, and raw vegetables. Dinner — Lamb kebabs with grilled vegetables, tzatziki, and bulgur pilaf. Snack — Trail mix with nuts, seeds, and dried fruit.
Days 6-7: Repeat favorites or create new combinations using these principles — EVOO as primary fat, fish or legumes as the protein anchor, abundant varied vegetables, whole grains, and fresh fruit for sweetness. Allow moderate wine (1 glass with dinner if desired). The Mediterranean diet’s flexibility within its principles is precisely what makes it sustainable long-term compared to rigid dietary protocols.