Use this simple, nutrient-dense meal plan for the Mediterranean Diet. To make it easier to follow, use leftovers from the previous night's meal for lunch the next day. Day 1 includes a sheet pan salmon recipe for dinner, use leftover salmon to top your salad for lunch the next day. Day 4 includes a White Bean and Potato Soup for dinner. You may want to delete the Black Bean Soup for lunch on Day 5 and instead just reheat leftovers. If you have additional foods that you can't tolerate, such as a dairy-intolerance, you can edit this meal plan and replace dairy recipes with similar dairy-free recipes, or simply omit the optional cheese in some of the recipes.
Displaying 1 - 29 of 29
Dinner
Mango Lassi Smoothie
Mediterranean Pasta Salad with Chickpeas
Roasted Swordfish with Cauliflower and Olives
Vanilla-Honey Poached Blackberries
Greek Garden Salad
Instant Pot White Bean and Potato Soup
Steamed Brussels Sprouts
Basic Long Grain Brown Rice
Sole with Lemon, Butter, and Capers
Basic Black Rice
Cabbage Salad with Mandarins and Mung Bean Sprouts
Chocolate Almond Apricot Bars
Wild Rice and Kale Salad
Basic Steamed Green Beans
Sheet Pan Salmon with Fennel and Sweet Onions
Lunch
Instant Pot Black Bean and Vegetable Soup
Tuna Stuffed Avocados
Raw Chocolate Walnut Truffles
Cottage Cheese with Peaches and Heirloom Tomatoes
Everyday Green Salad
Cajun Red Beans and Quinoa
Breakfast
Avocado Toast
Berry Antioxidant Smoothie
Breakfast Yogurt Bowl
Banana Oatmeal
Breakfast Nourish Bowl
Scrambled Eggs with Cilantro and Tomatoes
Avocado Banana Green Smoothie
Find More Recipes
Day
Breakfast
Avocado Banana Green Smoothie
Breakfast
Scrambled Eggs with Cilantro and Tomatoes
Lunch
Cajun Red Beans and Quinoa
Dinner
Sheet Pan Salmon with Fennel and Sweet Onions
Dinner
Basic Steamed Green Beans
Dinner
Wild Rice and Kale Salad
Dinner
Chocolate Almond Apricot Bars
Day
Breakfast
Breakfast Nourish Bowl
Lunch
Everyday Green Salad
Dinner
Cabbage Salad with Mandarins and Mung Bean Sprouts
Dinner
Basic Baked Chicken Breast
Dinner
Basic Black Rice
Day
Breakfast
Banana Oatmeal
Lunch
Cottage Cheese with Peaches and Heirloom Tomatoes
Lunch
Raw Chocolate Walnut Truffles
Dinner
Sole with Lemon, Butter, and Capers
Dinner
Basic Long Grain Brown Rice
Dinner
Steamed Brussels Sprouts
Day
Breakfast
Breakfast Yogurt Bowl
Breakfast
Berry Antioxidant Smoothie
Lunch
Tuna Stuffed Avocados
Dinner
Instant Pot White Bean and Potato Soup
Dinner
Greek Garden Salad
Dinner
Vanilla-Honey Poached Blackberries
Day
Breakfast
Avocado Toast
Lunch
Instant Pot Black Bean and Vegetable Soup
Dinner
Roasted Swordfish with Cauliflower and Olives
Dinner
Mediterranean Pasta Salad with Chickpeas
Dinner
Mango Lassi Smoothie
Ingredient | Qty |
---|---|
boneless chicken breasts | 2 pounds |
wild salmon fillets | 2 pounds |
swordfish steaks | 4 |
sole | 2 pounds |
Ingredient | Qty |
---|---|
eggs | 2 |
eggs (large) | 8 |
feta cheese | 0.5 cups |
feta cheese | 4 ounces |
plain yogurt | 1 cups |
butter | 0.5 cups |
whole milk greek yogurt | 1 cups |
milk | 0.5 cups |
cottage cheese | 1 cups |
Ingredient | Qty |
---|---|
peaches (large) | 1 |
cilantro | 0.25 cups |
kale | 1 bunches |
lemon juice | 0.5 cups |
garlic | 8 cloves |
lemons | 2 |
lemons (medium) | 1 |
onions (large) | 1 |
onions (medium) | 2 |
carrots (medium) | 4 |
carrots (large) | 4 |
celery stalks | 7 |
celery stalks | 1 tablespoons |
parsley | 1 teaspoons |
parsley | 0.5 cups |
parsley | 2 tablespoons |
parsley (large) | 2 handfuls |
red onions | 1 tablespoons |
red onions (small) | 1.75 |
red leaf lettuce (large) | 1 heads |
fresh ginger | 1 inches |
medjool dates | 1 cups |
medjool dates | 4 |
cauliflower (large) | 1 heads |
brussels sprouts | 1.5 pounds |
green onions | 1 bunches |
green onions | 8 |
red cabbage | 1 cups |
avocados (medium) | 1 |
avocados (small) | 1 |
avocados | 5 |
red bell peppers (small) | 1 |
red bell peppers (large) | 2 |
English cucumbers (medium) | 1 |
fresh basil | 1 handfuls |
fresh thyme | 2 teaspoons |
cherry tomatoes | 3.5 cups |
fresh turmeric | 1 inches |
blackberries | 4 cups |
spinach | 2 cups |
sweet onion (large) | 1 |
yukon gold potatoes (medium) | 3 |
heirloom tomatoes (small) | 2 |
mixed baby greens | 8 cups |
napa cabbage | 5 cups |
radishes | 4 |
cucumbers (medium) | 1 |
green beans | 1.5 pounds |
fennel bulbs (medium) | 2 |
bananas (medium) | 3 |
microgreens | 1 handfuls |
microgreens | 1.25 cups |
satsuma mandarins | 2 |
mung bean sprouts | 1 cups |
pomegranate arils | 0.5 cups |
Ingredient | Qty |
---|---|
Herbamare | 3.5 teaspoons |
sea salt | 7 pinches |
sea salt | 2.5 teaspoons |
cayenne pepper | 1 pinches |
black pepper | 2 pinches |
black pepper | 0.25 |
black pepper | 4 teaspoons |
dried oregano | 2.5 teaspoons |
dried thyme | 1 teaspoons |
garlic powder | 1.75 teaspoons |
ground cumin | 1.5 teaspoons |
ground cardamom | 1 pinches |
smoked paprika | 1 teaspoons |
turmeric powder | 0.5 teaspoons |
dried rosemary | 2 teaspoons |
bay leaves | 2 |
crushed red pepper flakes | 1 pinches |
kosher salt | 5.75 teaspoons |
kosher salt | 2 pinches |
Ingredient | Qty |
---|---|
frozen cherries | 1 cups |
frozen blueberries | 1 cups |
frozen blackberries | 1 cups |
frozen mango | 1 cups |
Ingredient | Qty |
---|---|
dijon mustard | 4 teaspoons |
Ingredient | Qty |
---|---|
brown rice flour | 0.5 cups |
maple syrup | 2 teaspoons |
cacao powder | 5 tablespoons |
raw vanilla powder | 1.5 teaspoons |
unsweetened baking chocolate | 3 ounces |
Ingredient | Qty |
---|---|
capers | 2 tablespoons |
kalamata olives | 1 cups |
canned tuna | 5 ounces |
Ingredient | Qty |
---|---|
black beans | 2 cups |
wild rice | 1.5 cups |
long grain brown rice | 1 cups |
raw almonds | 1 cups |
chia seeds | 1 tablespoons |
quinoa | 3 cups |
cannellini beans | 2 cups |
millet | 3 cups |
rolled oats | 2 cups |
chickpeas | 1.5 cups |
slivered almonds | 0.5 cups |
raw walnuts | 2 cups |
dried apricots | 1 cups |
raw almond milk | 2 cups |
red beans | 2 cups |
pumpkin seeds | 0.25 cups |
black rice | 1.5 cups |
Ingredient | Qty |
---|---|
raw honey | 5 teaspoons |
raw honey | 8 tablespoons |
creamy peanut butter | 2 tablespoons |
coconut water | 1.5 cups |
acai powder | 2 tablespoons |
granola | 0.5 cups |
gluten-free pasta | 12 ounces |
Ingredient | Qty |
---|---|
mayonnaise | 2 tablespoons |
castelvetrano olives | 1 cups |
Ingredient | Qty |
---|---|
coconut oil | 2 tablespoons |
extra virgin olive oil | 19 tablespoons |
extra virgin olive oil | 1.58 cups |
extra virgin olive oil | 4 teaspoons |
red wine vinegar | 6 tablespoons |
raw apple cider vinegar | 0.5 teaspoons |
toasted sesame oil | 2 tablespoons |
coconut vinegar | 3 tablespoons |
Ingredient | Qty |
---|---|
whole grain bread | 2 slices |
Ingredient | Qty |
---|---|
water | 2 tablespoons |
water | 20.25 cups |
ice cubes | 0.5 cups |