The Best 7-Day Mediterranean Diet Meal Plan for Beginners

Day 1

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Breakfast

shakshuka in a pan
Mike Garten

You will start off the day with a filling dish full of flavor, with this vibrant Shakshuka recipe, a staple breakfast dish throughout the Middle East that fits into a Mediterranean diet. Serve with 2 slices of sprouted grain bread.

Lunch

salmon salad tartines
Mike Garten

Tinned fish provides a convenient (and tasty!) way to incorporate more seafood into your day. Today, try canned salmon flaked and mixed with capers, lemons, and fennel. Serve on top of 100% whole grain or sourdough bread.

Get the Salmon Salad Tartines recipe.

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Snack

homemade hummus with torn pita
Mike Garten

Dinner

mediterranean chicken bowls with couscous
MIKE GARTEN

Day 2

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Breakfast

almond buckwheat granola with yogurt and berries in a bowl
Mike Garten

Lunch

roasted mediterranean shrimp bowl with red onion, rice, tomatoes, olives and lemon
Mike Garten

This 20-minute lunch will keep you satiated until dinner, thanks to a combo of protein-rich shrimp, hearty veggies and fiber-full chickpea-based rice.

In a rush? Reach for a Freshé canned tuna pack (which comes in flavorful varieties like Provence Niçoise and Sicilian Caponata) and pair with a piece of fruit instead.

Get the Roasted Mediterranean Shrimp Bowl recipe.

Snack

crispy chickpeas in bowls
mike garten

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Dinner

creamy chicken and zoodle spaghetti on a black plate
Mike Garten

Yes, there’s still a reason for pasta night! Combine spiralized zucchini and spaghetti to add interesting texture and an extra dose of nutrients to your meal.

Get the Creamy Chicken and Zoodle Spaghetti recipe.

Day 3

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Breakfast

sheet pan asparagus frittata with a side salad on a plate
Mike Garten

Today, make a meal prep-friendly egg dish that you can enjoy now and pop extras in the freezer for a future date. Enjoy with a spinach side salad and an 8-ounce latte with skim or unsweetened soy milk.

Get the Sheet Pan Asparagus Frittata recipe.

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Lunch

greek salad in a wrap with feta cheese crumbled on top
mike garten

Roll up all the colorful components of a Greek salad (cherry tomatoes, red onions, crumbed feta) into a whole-wheat wrap for a grab-and-go take on the classic.

Get the Greek Salad Wraps recipe.

Snack

dill dip with vegetables and crackers
Mike Garten

Greek yogurt (rather than sour cream or mayonnaise) makes the base of this creamy dip that is packed with fresh herbs and bright citrus. Blanch green beans or chop up raw radishes, cucumbers and carrots for dipping.

Get the Dill Dip recipe.

Dinner

salmon and swiss chard on a plate
MIKE GARTEN

If you have an air fryer, you can whip up this healthy meal without pulling out a single pan. Cook up an extra fillet of salmon to enjoy for lunch tomorrow.

Get the Air Fryer Salmon and Swiss Chard recipe.

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Day 4

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Breakfast

oatmeal with pistachios and apricots on a blue background
Mike Garten

Lunch

lemon arugula salad roasted salmon
mike garten

Serve that extra fillet of salmon from yesterday’s dinner over baby arugula, along with cherry tomatoes and a drizzle of homemade Italian vinaigrette.

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Snack

roasted red pepper hummus
Mike Garten

Have homemade hummus left in the fridge still from day one? Enjoy with fresh crudité today. No? Consider that your excuse to whip up a fun variation on the chickpea dip.

Get the Roasted Red Pepper Hummus recipe.

Dinner

five ingredient creamy kale pasta
Mike Garten

Parmesan, kale and cottage cheese blend into a dreamy nut-free pesto that’s perfect for tossing into low-carb pasta or spooning over cooked chicken breasts. Want more protein? Add sliced chicken breast or canned white beans for a filling meal.

Get the Creamy Kale Pasta recipe.

P.S. If you’re not in the mood to cook tonight, reheat leftover frittata to serve with a side salad instead.

Headshot of Stefani Sassos, M.S., R.D.N., C.D.N., NASM-CPT

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

Headshot of Trish Clasen Marsanico

Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.

Headshot of Valerie Agyeman, R.D.

Valerie Agyeman (she/her) is a women’s health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.

 

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