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The Mediterranean diet has long been recognized as one of thehealthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region-fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features thesegood-for-you foodsand delicious ideas for breakfast,lunch, dinner andsnacksfor a full week of healthy of eating.
If you’re looking for a lower calorie level, see this same meal plan at1,200and1,500 calorie plans. And don’t miss our seasonal Mediterranean meal plan forfall!
How to Meal Prep Your Week of Meals:
Don’t Miss:30 Days of Mediterranean Diet Dinners
Day 1
Breakfast (324 calories)
A.M. Snack (177 calories)
Lunch (468 calories)
P.M. Snack (362 calories)
Dinner (561 calories)
Evening Snack (125 calories)
Daily Totals:2,017 calories, 97 g protein, 212 g carbohydrates, 43 g fiber, 83 g fat, 1,960 mg sodium
Day 2
Breakfast (365 calories)
A.M. Snack (146 calories)
Lunch (504 calories)
P.M. Snack (216 calories)
Dinner (593 calories)
Evening Snack (156 calories)
Daily Totals:1,981 calories, 72 g protein, 227 g carbohydrates, 50 g fiber, 94 g fat, 1,839 mg sodium
Day 3
Breakfast (357 calories)
A.M. Snack (176 calories)
Lunch (575 calories)
Dinner (544 calories)
Daily Totals:2,014 calories, 91 g protein, 215 g carbohydrates, 49 g fiber, 93 g fat, 1,492 mg sodium
Day 4
Breakfast (473 calories)
Lunch (431 calories)
Afternoon Snack (176 calories)
Dinner (592 calories)
Daily Totals:1,974 calories, 56 g protein, 224 g carbohydrates, 44 g fiber, 90 g fat, 1,615 mg sodium
Day 5
Breakfast (470 calories)
P.M. Snack (176 calories)
Dinner (491 calories)
Meal-Prep Tip:Save 1 1/2 cups of theChicken & White Bean Soupto have for lunch on Day 6.
Daily Totals:2,002 calories, 109 g protein, 227 g carbohydrates, 51 g fiber, 85 g fat, 1,623 mg sodium
Day 6
Lunch (461 calories)
P.M. Snack (129 calories)
Dinner (635 calories)
Daily Totals:1,998 calories, 91 g protein, 242 g carbohydrates, 39 g fiber, 70 g fat, 2,243 mg sodium
Day 7
Breakfast (434 calories)
A.M. Snack (362 calories)
Lunch (564 calories)
P.M. Snack (102 calories)
Dinner (397 calories)
Daily Totals:1,974 calories, 102 g protein, 245 g carbohydrates, 50 g fiber, 74 g fat, 2,318 mg sodium
Watch:How to Make Dijon Salmon with Green Bean Pilaf
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