In This ArticleView AllIn This ArticleWhat Is the Mediterranean Diet?Health BenefitsHow to ShopList of FoodsMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
What Is the Mediterranean Diet?
Health Benefits
How to Shop
List of Foods
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
TheMediterranean dietis more of a lifestyle than a restrictive diet with food “rules.” Its goal is to incorporate the nutritious foods that people traditionally eat in the areas surrounding the Mediterranean Sea. It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods. Plus, the diet emphasizes the importance of cooking at home, enjoying meals with others and fitting in regular exercise, like walking.
Ali Redmond
Mediterranean Diet Health Benefits
How to Shop for the Mediterranean Diet
Like any successful grocery store visit, having a shopping list is key. It helps us stick to our plan, saves money and reduces the temptation to throw less-healthy food in our cart because of a promotion. You’ve probably heard the advice to shop the perimeter of the grocery store because that is where fresh produce, seafood, eggs, dairy and meat tend to be located. Still, there are just as many good choices in the inner aisles as well. In the middle aisles, you’ll find canned and dried beans, plain frozen fruit and vegetables, whole grains like oatmeal and quinoa, nuts and nut butter, olive oil, olives and canned seafood. To support your goals, shop with a plan, avoid going to the store when hungry and stick to the aisles you need to visit to get the items on your list.
Ultimate Mediterranean Diet Foods List
Mediterranean Diet Foods List
See More:16 Packaged Foods You Can Feel Good About Eating
How to Meal-Prep Your Week of Meals
Weekdays tend to be busy—do these simple meal-prep steps at the beginning of the week to minimize stress over meal planning.
Helpful Cooking Tip of the Day:Sheet-pan dinners are a quick and easy way to get a healthy meal on the table without using a lot of dishes. See more of oursheet-pan dinnersfor easy weeknight meals.
Healthy Cooking How-Tos
Breakfast (453 calories)
A.M. Snack (39 calories)
Lunch (325 calories)
P.M. Snack (106 calories)
Dinner (422 calories)
Meal-Prep Tip:PrepareVegetarian Spring Egg Casserolethrough Step 2 tonight to have for dinner tomorrow.
Daily Totals:1,345 calories, 80 g protein, 126 g carbohydrates, 33 g fiber, 64 g fat, 1,088 mg sodium
To make it 1,500 calories:Add 1/2 whole-wheat English muffin with 1 tablespoon of almond butter to breakfast.
To make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 cup cooked quinoa to dinner.
Helpful Cooking Tip of the Day:Homemade salad dressings tend to be healthier and less expensive than their store-bought counterparts. Check out our simple formula for how to make a delicioushomemade vinaigrette.
Breakfast (236 calories)
A.M. Snack (73 calories)
Lunch (381 calories)
P.M. Snack (77 calories)
Dinner (437 calories)
Meal-Prep Tip:Reserve leftoverVegetarian Spring Egg Casseroleto have for dinner tomorrow night.
Daily Totals:1,204 calories, 54 g protein, 138 g carbohydrates, 32 g fiber, 37 g fat, 1,132 mg sodium
To make it 1,500 calories:Add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to A.M. snack.
To make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus increase to 1 cup Greek yogurt at A.M. snack, add 1/3 cup unsalted dry-roasted almonds to P.M. snack and increase to 1 avocado at dinner.
Helpful Cooking Tip of the Day:If you’re struggling to fit in breakfast, tryovernight oats. They’re quick, healthy and the perfect on-the-go breakfast for busy mornings.
P.M. Snack (37 calories)
Daily Totals:1,164 calories, 54 g protein, 128 g carbohydrates, 30 g fiber, 37 g fat, 1,129 mg sodium
To make it 1,500 calories:Add 1 clementine to lunch and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus increase to 1 cup yogurt and add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter at A.M. snack and increase to 1 avocado at dinner.
Helpful Cooking Tip of the Day:Canned beans are a quick and easy addition to any meal. They are high in fiber and protein, which helps keep you full. Rinse canned beans for less sodium.
A.M. Snack (160 calories)
P.M. Snack (73 calories)
Dinner (360 calories)
Daily Totals:1,210 calories, 51 g protein, 126 g carbohydrates, 35 g fiber, 46 g fat, 875 mg sodium
To make it 1,500 calories:Increase to 1/3 cup almonds and add 1 medium pear at A.M. snack, plus increase to 1 cup Greek yogurt at P.M. snack.
To make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to breakfast, add 1 clementine to lunch and add 1 servingEverything Bagel Avocado Toastto dinner.
Helpful Cooking Tip of the Day:A little meal prep at the beginning of the week helps make sure you can eat healthy during busy days and evenings. If you’re new to meal prep, check out ourbeginner’s guide to meal prepfor helpful hints.
A.M. Snack (122 calories)
P.M. Snack (45 calories)
Dinner (462 calories)
Daily Totals:1,246 calories, 60 g protein, 155 g carbohydrates, 32 g fiber, 48 g fat, 1,088 mg sodium
To make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to lunch.
To make it 2,000 calories:Include the modification for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to breakfast, add 1 clementine to lunch and add 2 Tbsp. almond butter to P.M. snack.
Helpful Cooking Tip of the Day:Eating small snacks throughout the day helps prevent you from getting too hungry, which makes it easier to stay on track with your health goals. Aim to eat snacks with fiber, like fruits and vegetables, or protein, like yogurt or nuts, because both of these nutrients help you stay satiated.
P.M. Snack (122 calories)
Dinner (472 calories)
Daily Totals:1,228 calories, 53 g protein, 202 g carbohydrates, 44 g fiber, 26 g fat, 1,260 mg sodium
To make it 1,500 calories:Increase to 1 cup yogurt at A.M. snack, add 1 medium orange to lunch and add 2 Tbsp. almond butter to P.M. snack.
To make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus add 30 unsalted dry-roasted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Helpful Cooking Tip of the Day:If you think you need a ton of meat on your sandwich to feel full, think again. Hummus is a great and easy addition, plus ourVeggie & Hummus Sandwichhas 13 grams of protein from hummus and whole-grain bread and a whopping 12 g of fiber to keep you full all afternoon.
Daily Totals:1,382 calories, 70 g protein, 131 g carbohydrates, 32 g fiber, 69 g fat, 1,165 mg sodium
To make it 1,500 calories:Increase to 2 clementines and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
To make it 2,000 calories:Include all the modifications for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 1 1/2 Tbsp. almond butter to breakfast and add 2 Tbsp. almond butter to A.M. snack.
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