7-Day Mediterranean Diet Meal Plan

Without a well-planned approach, families often struggle to maintain a healthy diet, leading to potential health issues and a lack of variety in their meals. Discover the health benefits and delicious flavors of the Mediterranean with this 7-day Mediterranean diet meal plan, packed with easy recipes for the whole family.

A Week of Mediterranean Goodness: A 7-Day Mediterranean Diet Meal Plan for Families

Following a Mediterranean diet can be challenging due to busy schedules and the need for convenient options. However, with proper planning and preparation, you can overcome these hurdles. This 7-day meal plan provides a structured approach, making it easier to incorporate the Mediterranean diet into your family’s routine and enjoy its numerous health benefits. 

The Mediterranean diet is renowned for its health benefits and emphasis on fresh, flavorful ingredients. This one-week meal plan offers a simple, family-friendly approach to embracing this delicious lifestyle. Each day features easy-to-prepare meals and snacks packed with nutrients that are sure to satisfy everyone at the table.

Day	Breakfast	Lunch	Dinner	Snacks
Sunday	Rainbow Frittata	Salmon Salad Tartines	Mediterranean Chicken Bowls	Salsa With Jicama Sticks
Monday	Greek Yogurt Parfait	Cauliflower Pasta	Spicy Lentil Soup with Spinach	Hummus with Whole Grain Flatbread Crackers
Tuesday	Traditional Middle Eastern Shakshuka	Mediterranean Quinoa Salad	Greek Shrimp and Feta Skillet	Fresh Grapes with Cheese and Walnuts
Wednesday	Rolled Oats with Fresh Fruit, Almonds, and Almond Butter	Greek Salad Wraps	Balsamic Roasted Chicken and Vegetables	Apple Slices with Cinnamon and Dates
Thursday	Nectarine Bruschetta	Pork and Scallion Kebabs with Herbed Couscous	Creamy Chicken and Zoodle Spaghetti	Cherry Tomatoes and Hard-Boiled Egg
Friday	Chia Pudding with Fresh Berries and Almond Butter	Mediterranean Pork and Orzo	Cod and Asparagus Bake	Mediterranean Savory Muffin
Saturday	Mediterranean Socca Pancakes	Tuna Salad in Avocado Halves	Chicken and Goat Cheese Skillet	Pear Slices With Cheese and Olives

The highest Mediterranean diet adherence was associated with a 24% decreased risk of cardiovascular disease. Another study shows that women who ate a Mediterranean-style diet had a 46% higher chance of aging well.

With such benefits, we’re excited to help you embark on this culinary journey to the 7-day Mediterranean diet meal plan. Each dish is designed to cater to a family of four, aiming to nourish your family with fresh, wholesome ingredients and satisfying flavors. 

General Meal Prep Instructions

Here are general meal prep steps you can do on a Sunday, making it easier to finalize and assemble meals for the rest of the week. Save more time in the kitchen, and free your week to bond with your family over these savory dishes.

Proteins

• Cook chicken breasts (grill, bake, or pan-fry). Shred or chop and store in airtight containers. This can be used for Sunday dinner, Monday lunch (leftover chicken), and Wednesday dinner.
• Hard-boil eggs for Thursday’s snack. Store in the refrigerator.

Vegetables

• Wash and chop onions, bell peppers, spinach, carrots, zucchini, cucumber, and tomatoes. Store separately in airtight containers.
• Wash and trim asparagus. Store in an airtight container.

Fruits

• Wash and prep berries (for Monday) and grapes (for Tuesday). Store in airtight containers.
• Slice pear (for Saturday). Store in airtight containers.
• Slice apples (for Wednesday snacks). Store in airtight containers with a little lemon juice to prevent browning.

Grains

• Cook lentils for Monday’s dinner. Store in an airtight container.
• Cook quinoa for Tuesday’s lunch. Store in an airtight container.

Prepare and Assemble

• Prepare chia pudding for Friday’s breakfast. Combine chia seeds, almond milk, maple syrup, and vanilla extract. Refrigerate.
• Assemble Mediterranean quinoa salad for Wednesday’s lunch. Store in airtight containers.

Marinate

• Marinate chicken in balsamic vinegar, olive oil, garlic, and oregano for Thursday’s dinner. Store in the refrigerator.

Bake

• Mediterranean savory muffins for Friday’s snack. Store in an airtight container.

Day 1: Sunday

Kick off the family’s week with a colorful Rainbow Frittata for breakfast. Lunch features Salmon Salad Tartines, while dinner brings satisfying Mediterranean Chicken Bowls. Enjoy Salsa with Jicama Sticks for a refreshing snack.

Breakfast: Rainbow Frittata

This protein-packed frittata is loaded with colorful veggies, making it a nutritious and visually appealing way to start the day. It’s a great way to encourage little ones to eat vegetables.

Grocery List (for 4):

• 10-12 eggs
• 1 cup chopped vegetables (onions, bell peppers, spinach, mushrooms, tomatoes)
• 1/4 cup milk or cream
• 1/4 cup grated cheese (optional)
• Olive oil
• Salt and pepper

Step-by-Step Instructions:

1. Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius).
2. Sauté vegetables in olive oil until softened.
3. Whisk eggs with milk/cream, cheese, salt, and pepper.
4. Pour egg mixture over vegetables in an oven-safe skillet.
5. Bake for 20-25 minutes, or until set.

Lunch: Salmon Salad Tartines

These open-faced sandwiches are a healthy and satisfying lunch option. Flaked salmon provides omega-3 fatty acids, while whole wheat bread offers fiber and complex carbohydrates.

Grocery List (for 4):

• 1 can (14.75 ounces) salmon, drained and flaked
• 1/4 cup mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh dill
• 4 slices whole wheat bread
• Lettuce leaves

Step-by-Step Instructions:

1. Combine salmon, mayonnaise, celery, red onion, and dill in a bowl.
2. Toast bread slices.
3. Spread salmon salad on toast.
4. Top with lettuce leaves.

Dinner: Mediterranean Chicken Bowls

These bowls are a complete and balanced meal with lean protein, healthy fats, and plenty of fresh vegetables. They’re easy to assemble and allow for customization based on individual preferences, even if you have picky eaters.

Grocery List (for 4):

• 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 cup chopped cucumber
• 1 cup chopped tomatoes
• 1/2 cup chopped red onion
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper
• Cooked quinoa or brown rice

Step-by-Step Instructions:

1. Marinate chicken in olive oil, lemon juice, oregano, salt, and pepper.
2. Grill or pan-fry chicken until cooked through.
3. Assemble bowls with cooked quinoa/rice, chicken, cucumber, tomatoes, red onion, olives, and feta cheese.

Snacks: Salsa With Jicama Sticks

This refreshing snack provides a good source of vitamins and fiber. The jicama sticks offer a satisfying crunch, and the homemade salsa is a flavorful alternative to processed snacks.

Grocery List (for 4):

• 1 cup chopped tomatoes
• 1/2 cup chopped red onion
• 1/4 cup chopped cilantro
• 1 jalapeño, seeded and minced
• 1 tablespoon lime juice
• A pinch of salt
• 1 jicama, peeled and cut into sticks

Step-by-Step Instructions:

1. Combine tomatoes, red onion, cilantro, jalapeño, lime juice, and salt in a bowl.
2. Serve salsa with jicama sticks.

Day 2: Monday

Start your day with a creamy Greek Yogurt Parfait layered with walnuts, fresh berries, and chia seeds. Enjoy a light family lunch of Cauliflower Pasta with Lemon, Herbs, and Romano Cheese. For dinner, warm up with a hearty Spicy Lentil Soup with Spinach, and snack on Hummus with Whole Grain Flatbread Crackers.

Breakfast: Greek Yogurt Parfait

This parfait combines protein-rich Greek yogurt with the antioxidant power of berries, healthy fats from walnuts, and fiber sourced from chia seeds. Ideal for light eaters, this parfait is a delicious and convenient breakfast that can be prepared in minutes.

Grocery List (for 4):

• 32 ounces Greek yogurt
• 1 cup fresh berries (strawberries, blueberries, raspberries)
• 1/2 cup walnuts, chopped
• 4 tablespoons chia seeds
• Honey or maple syrup (optional, to taste)

Step-by-Step Instructions:

1. Divide yogurt evenly among four bowls or glasses.
2. Top each with a layer of berries, followed by a sprinkle of walnuts and chia seeds.
3. Repeat layers if desired.
4. Drizzle with honey or maple syrup, if using.

Lunch: Cauliflower Pasta with Lemon, Herbs, and Romano Cheese

This dish offers a lighter take on pasta by using cauliflower, which is low in carbohydrates and high in fiber. The lemon, herbs, and cheese add a burst of flavor.

Grocery List (for 4):

• 1 head cauliflower, riced (or pre-riced cauliflower)
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1/4 cup chopped fresh herbs (parsley, basil, oregano)
• 1 lemon, zested and juiced
• 1/2 cup grated Romano cheese
• Salt and pepper

Step-by-Step Instructions:

1. Sauté garlic in olive oil until fragrant.
2. Add riced cauliflower and cook until tender-crisp.
3. Stir in herbs, lemon zest, lemon juice, and Romano cheese.
4. Season with salt and pepper.

Dinner: Spicy Lentil Soup with Spinach

This hearty soup is packed with plant-based protein and fiber from lentils, and it’s also a good source of iron. The spices add warmth and depth of flavor, making it a comforting and satisfying meal after a long day at work or school.

Grocery List (for 4):

• 1 cup brown or green lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cloves garlic, minced
• 1 tablespoon olive oil
• 4 cups vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon cayenne pepper (optional, for extra heat)
• 5 ounces baby spinach
• Salt and pepper

Step-by-Step Instructions:

1. Sauté onion, carrots, and celery in olive oil until softened.
2. Add garlic, cumin, chili powder, and cayenne pepper (if using) and cook for 1 minute.
3. Stir in lentils and vegetable broth. Bring to a boil, then reduce heat and simmer until lentils are tender about 30 minutes.
4. Stir in spinach and cook until wilted.
5. Season with salt and pepper.

Snacks: Hummus with Whole Grain Flatbread Crackers

Hummus is a healthy and delicious dip made from chickpeas, tahini, and olive oil, providing protein, fiber, and healthy fats. Paired with whole grain crackers, this snack offers sustained energy and vital nutrients.

Grocery List (for 4):

• 1 container (10 ounces) hummus
• Whole grain flatbread crackers

Step-by-Step Instructions:

1. Serve hummus with whole grain flatbread crackers.

Day 3: Tuesday

Let your family embrace a Middle Eastern flair with Traditional Shakshuka for breakfast. Lunch is a refreshing Mediterranean Quinoa Salad, followed by a flavorful Greek Shrimp and Feta Skillet for dinner. A snack of fresh grapes with cheese and walnuts provides a sweet and satisfying treat for every age.

Breakfast: Traditional Middle Eastern Shakshuka

This flavorful dish features eggs poached in a spicy tomato sauce, providing a good source of lycopene and protein. It’s a satisfying and unique breakfast option that can be easily scaled for a family.

Grocery List (for 4):

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) crushed tomatoes
• 1 teaspoon paprika
• 1/2 teaspoon cumin
• 1/4 teaspoon cayenne pepper (or to taste)
• Salt and pepper to taste
• 6-8 eggs
• Fresh cilantro or parsley, chopped (for garnish)

Step-by-Step Instructions:

1. Heat olive oil in a large skillet over medium heat. Add onion and bell pepper and cook until softened about 5 minutes.
2. Add garlic, paprika, cumin, and cayenne pepper and cook for 1 minute more.
3. Pour in crushed tomatoes and season with salt and pepper. Bring to a simmer and cook for 10 minutes, stirring occasionally.
4. Use a spoon to make small wells in the tomato sauce. Crack an egg into each well.
5. Cover the skillet and cook until the eggs are set to your liking, about 5-7 minutes.
6. Garnish with fresh cilantro or parsley and serve directly from the skillet with bread for dipping.

Lunch: Mediterranean Quinoa Salad

This salad is a powerhouse of nutrients, combining protein-rich quinoa with fresh vegetables, healthy fats from olives, and the tangy flavor of feta cheese. It’s a refreshing and satisfying lunch that’s perfect for warm weather.

Grocery List (for 4):

• 1 cup quinoa, cooked
• 1 cucumber, chopped
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Step-by-Step Instructions:

1. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, red onion, olives, and feta cheese.
2. Whisk together olive oil, lemon juice, and parsley. Pour over the salad and toss to combine.
3. Season with salt and pepper to taste.

Dinner: Greek Shrimp and Feta Skillet

This quick and easy skillet meal features shrimp, a lean source of protein, and is packed with Mediterranean flavors from feta cheese, tomatoes, and oregano. It’s a light yet satisfying dinner option.

Grocery List (for 4):

• 1 pound shrimp, peeled and deveined
• 1 tablespoon olive oil
• 1 red bell pepper, chopped
• 1/2 cup chopped red onion
• 2 cloves garlic, minced
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1/4 cup crumbled feta cheese
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Step-by-Step Instructions:

1. Heat olive oil in a large skillet over medium-high heat. 
2. Add shrimp and cook until pink and opaque, about 3 minutes per side. Remove shrimp from the skillet and set aside.
3. Add red bell pepper and red onion to the skillet and cook until softened about 5 minutes.
4. Stir in garlic, diced tomatoes, feta cheese, lemon juice, and oregano. Bring to a simmer and cook for 5 minutes.
5. Return shrimp to the skillet and heat through. Season with salt and pepper to taste.
6. Serve over rice or with a side of crusty bread.

Snacks: Fresh Grapes With Cheese and Walnuts

This snack combines the natural sweetness of grapes with protein and healthy fats from cheese and walnuts. It’s a balanced and convenient snack that provides sustained energy to adults, teens, and kids.

Grocery List (for 4):

• 1 pound seedless grapes
• 4 ounces high-quality cheese (like cheddar, Gruyere, or provolone), cut into cubes or slices
• 1 cup walnuts

Step-by-Step Instructions:

1. Divide grapes, cheese, and walnuts among four small bowls or containers. This snack requires no preparation!

Day 4: Wednesday

Fuel your morning with rolled oats topped with fresh fruit, sliced almonds, or almond butter. Lunch consists of convenient Greek Salad Wraps. Family dinner is a comforting Balsamic Roasted Chicken and Vegetables, and a snack of apple slices with cinnamon and dates offers a touch of sweetness.

Breakfast: Rolled Oats with Fresh Fruit, Sliced Almonds, and Almond Butter

Are you having a busy morning rush? Oatmeal is a classic breakfast choice that’s high in fiber and provides sustained energy. Topped with fresh fruit, almonds, and almond butter, this breakfast offers a balanced combination of nutrients and healthy fats.

Grocery List (for 4):

• 4 cups rolled oats
• 4 cups water or milk (almond milk or cow’s milk)
• Pinch of salt
• 2 cups fresh fruit (berries, sliced banana, diced apple)
• 1/2 cup sliced almonds
• 1/2 cup almond butter
• Honey or maple syrup (optional, to taste)

Step-by-Step Instructions:

1. Combine oats, water or milk, and salt in a saucepan. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until oats are cooked through.
2. Divide oatmeal into bowls and top with fresh fruit, sliced almonds, and a dollop of almond butter.
3. Drizzle with honey or maple syrup, if desired.

Lunch: Greek Salad Wraps

These wraps are a convenient and portable way to enjoy a Greek salad. They’re packed with fresh vegetables, healthy fats from olives, and protein from feta cheese, making them a nutritious and satisfying lunch, especially when your kids want to bring some to school.

Grocery List (for 4):

• 4 large whole wheat tortillas
• 4 cups chopped romaine lettuce
• 1 cucumber, chopped
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta cheese
• 1/4 cup Greek salad dressing

Step-by-Step Instructions:

1. Lay out tortillas and spread a thin layer of Greek salad dressing on each.
2. Top with lettuce, cucumber, tomatoes, red onion, olives, and feta cheese.
3. Fold the bottom of the tortilla up over the filling, then fold in the sides and roll tightly.

Dinner: Balsamic Roasted Chicken and Vegetables

This one-pan meal is easy to prepare and features chicken, a lean source of protein, roasted with a variety of colorful vegetables. The balsamic vinegar adds a touch of sweetness and depth of flavor.

Grocery List (for 4):

• 1.5 pounds boneless, skinless chicken breasts
• 1 pound small potatoes, quartered
• 1 pound carrots, peeled and chopped
• 1 red onion, cut into wedges
• 1 zucchini, chopped
• 1/4 cup balsamic vinegar
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Step-by-Step Instructions:

1. Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
2. In a large bowl, combine potatoes, carrots, red onion, zucchini, balsamic vinegar, olive oil, garlic, oregano, salt, and pepper. Toss to coat.
3. Spread vegetables in a single layer on a baking sheet. Place chicken breasts on top of the vegetables.
4. Roast for 30-40 minutes, or until chicken is cooked through and vegetables are tender.

Snacks: Apple Slices With Cinnamon and Dates

This simple snack combines the fiber and vitamins of apples with the natural sweetness of dates. It’s a healthy and satisfying option that requires minimal preparation, perfect for busy parents.

Grocery List (for 4):

• 2 apples, cored and sliced
• 1 tablespoon ground cinnamon
• 12 pitted dates

Step-by-Step Instructions:

1. Sprinkle apple slices with cinnamon.
2. Serve with a few dates.

Day 5: Thursday

Enjoy a zesty Nectarine Bruschetta for breakfast. Lunch features flavorful Pork and Scallion Kebabs with Herbed Couscous, while dinner brings a creamy and satisfying Chicken and Zoodle Spaghetti. Let your family snack on cherry tomatoes and a hard-boiled egg for a protein fix.

Breakfast: Nectarine Bruschetta

This elegant breakfast features toasted bread topped with fresh nectarines, creamy goat cheese, and a drizzle of honey. It’s a simple yet satisfying way to start the day with a touch of sweetness and healthy fats.

Grocery List (for 4):

• 1 baguette, sliced
• 4 ripe nectarines, pitted and sliced
• 4 ounces goat cheese
• 2 tablespoons honey
• 6-8 fresh basil leaves
• 1 tablespoon olive oil

Step-by-Step Instructions:

1. Preheat broiler. Brush baguette slices with olive oil and toast lightly.
2. Spread goat cheese on toasted bread.
3. Top with nectarine slices and drizzle with honey.
4. Broil for 1-2 minutes until cheese is slightly melted and bubbly.
5. Garnish with fresh basil leaves.

Lunch: Pork and Scallion Kebabs with Herbed Couscous

These kebabs are a fun and flavorful way to enjoy lean protein from pork. The couscous is a healthy and versatile grain that’s packed with fiber and pairs well with fresh herbs.

Grocery List (for 4):

• 1 lb boneless pork loin, cut into 1-inch cubes
• 1 bunch scallions, cut into 2-inch pieces
• 1 cup couscous
• 1 1/4 cup chicken broth
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1/4 cup chopped fresh herbs (parsley, mint, dill)
• Salt and pepper to taste

Step-by-Step Instructions:

1. Thread pork and scallions onto skewers.
2. Whisk together olive oil, lemon juice, salt, and pepper. Marinate skewers for at least 30 minutes.
3. Bring chicken broth to a boil. Stir in couscous, cover, and remove from heat. Let stand for 5 minutes.
4. Fluff couscous with a fork and stir in fresh herbs.
5. Grill or pan-fry kebabs until pork is cooked through.
6. Serve kebabs with herbed couscous.

Dinner: Creamy Chicken and Zoodle Spaghetti

This dish offers a healthier twist on traditional spaghetti by using zucchini noodles, perfect when you want to cut on carbohydrates while taking in more nutrients. The creamy sauce and chicken provide protein and flavor.

Grocery List (for 4):

• 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 zucchini, spiralized
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup chicken broth
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 2 tablespoons olive oil
• Salt and pepper to taste

Step-by-Step Instructions:

1. Heat olive oil in a large skillet over medium heat. Cook chicken until browned and cooked through. Remove from skillet and set aside.
2. Add onion and garlic to the skillet and cook until softened.
3. Pour in chicken broth and bring to a simmer.
4. Stir in heavy cream and Parmesan cheese. Season with salt and pepper.
5. Add zucchini noodles and cook until tender-crisp.
6. Return chicken to the skillet and heat through.
7. Serve immediately.

Snacks: Cherry Tomatoes and Hard-Boiled Egg

This protein-packed snack is a great way to curb hunger between meals. Cherry tomatoes provide vitamins and antioxidants, while hard-boiled eggs offer a good source of protein and healthy fats.

Grocery List (for 4):

• 1 pint cherry tomatoes
• 4 hard-boiled eggs

Step-by-Step Instructions:

1. Rinse cherry tomatoes.
2. Serve tomatoes and hard-boiled eggs as a simple, protein-packed snack.

Day 6: Friday

Start your family’s day with a creamy chia pudding topped with fresh berries and almond butter. Lunch is a simple yet satisfying Mediterranean Pork and Orzo, while dinner is a light and healthy Cod and Asparagus Bake. Enjoy pear slices with cheese and olives for a sophisticated snack.

Breakfast: Chia Pudding Topped with Fresh Berries and Almond Butter

Chia pudding is a nutritious and convenient breakfast option that can be prepared ahead of time. It’s packed with fiber, omega-3 fatty acids, and protein, and the toppings add flavor and additional nutrients.

Grocery List (for 4):

• 1 cup chia seeds
• 4 cups almond milk (or milk of choice)
• 4 tablespoons maple syrup (or sweetener of choice)
• 1 teaspoon vanilla extract
• 2 cups fresh berries (strawberries, blueberries, raspberries)
• 1/2 cup almond butter

Step-by-Step Instructions:

1. In a large bowl or container, whisk together chia seeds, almond milk, maple syrup, and vanilla extract.
2. Cover and refrigerate for at least 4 hours, or preferably overnight, until the pudding has thickened.
3. Divide pudding into bowls and top with fresh berries and a dollop of almond butter.

Lunch: Mediterranean Pork and Orzo

This flavorful dish combines ground pork with orzo pasta, a good source of carbohydrates, and Mediterranean flavors from tomatoes, olives, and feta cheese. It’s a hearty and satisfying lunch option.

Grocery List (for 4):

• 1 pound ground pork
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) crushed tomatoes
• 1 cup orzo pasta
• 1/2 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Step-by-Step Instructions:

1. Cook orzo according to package directions.
2. Heat olive oil in a large skillet over medium heat. Add ground pork and cook until browned, breaking it up with a spoon.
3. Add onion and garlic and cook until softened about 5 minutes.
4. Stir in crushed tomatoes, orzo, olives, feta cheese, and oregano. Season with salt and pepper.
5. Bring to a simmer and cook for 10 minutes, or until flavors have melded.

Dinner: Cod and Asparagus Bake

This simple bake features cod, a lean source of protein and omega-3 fatty acids, paired with asparagus, a nutrient-rich vegetable. It’s a light yet satisfying dinner that’s easy to prepare.

Grocery List (for 4):

• 4 cod fillets (about 6 ounces each)
• 1 pound asparagus, trimmed
• 1 lemon, sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste

Step-by-Step Instructions:

1. Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
2. Place cod fillets in a baking dish. Top with asparagus spears and lemon slices.
3. Drizzle with olive oil and sprinkle with garlic, parsley, salt, and pepper.
4. Bake for 15-20 minutes, or until cod is cooked through and asparagus is tender.

Snack: Mediterranean Savory Muffin

These muffins offer a healthy and portable snack option that can be customized with your family’s favorite Mediterranean ingredients. They’re typically made with whole wheat flour, healthy fats, and vegetables, providing a balanced combination of nutrients, especially for growing kids.

Grocery List (for 4):

• 1 1/2 cups whole wheat flour
• 1/2 cup all-purpose flour
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon salt
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 3/4 cup milk
• 1/4 cup plain yogurt
• 1/4 cup olive oil
• 2 large eggs
• 1 cup crumbled feta cheese
• 1/2 cup chopped Kalamata olives
• 1/2 cup chopped sun-dried tomatoes (packed in oil, drained)
• Optional: 2 tablespoons chopped fresh herbs (parsley, oregano, or basil)

Step-by-Step Instructions:

1. Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius). Grease a 12-cup muffin tin or line with paper liners.
2. In a large bowl, whisk together the whole wheat flour, all-purpose flour, baking powder, baking soda, salt, oregano, and black pepper.
3. In a separate bowl, whisk together the milk, yogurt, olive oil, and eggs until well combined.
4. Pour the wet ingredients into the dry ingredients and stir until just combined. Don’t overmix.
5. Gently fold in the feta cheese, olives, sun-dried tomatoes, and fresh herbs (if using).
6. Divide the batter evenly among the prepared muffin cups, filling each about 3/4 full.
7. Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
8. Let the muffins cool in the tin for a few minutes before transferring them to a wire rack to cool completely.

Day 7: Saturday

Indulge in fluffy pancakes made with chickpea flour and topped with herbs and a drizzle of olive oil. Lunch is a quick and easy Tuna Salad, while dinner features a savory Chicken and Goat Cheese Skillet. A classic family snack of apple slices with almond butter and a handful of almonds rounds out the day.

Breakfast: Mediterranean Socca Pancakes

These savory pancakes are made with chickpea flour, a good source of protein and fiber. This dish gives the perfect chance to try gluten-free meals. You can still top the pancakes with a variety of Mediterranean ingredients for a flavorful and satisfying breakfast.

Grocery List (for 4):

• 2 cups chickpea flour
• 2 cups water
• 1/4 cup olive oil, plus extra for drizzling
• 1 teaspoon salt
• Optional toppings: chopped fresh herbs (rosemary, thyme), chopped olives, crumbled feta cheese, roasted red peppers

Step-by-Step Instructions:

1. In a large bowl, whisk together the chickpea flour, water, olive oil, and salt until smooth. Let the batter rest for at least 30 minutes.
2. Heat a large skillet or griddle over medium heat. Lightly oil the surface.
3. Pour 1/4 cup of batter onto the hot skillet for each pancake. Cook for 2-3 minutes per side or until golden brown and cooked through.
4. Serve pancakes warm, drizzled with olive oil, and topped with your favorite Mediterranean ingredients.

Lunch: Tuna Salad in Avocado Halves

This creative lunch option combines tuna salad, a good source of protein and omega-3 fatty acids, with avocado halves, providing healthy fats and fiber. It’s a quick and easy lunch that’s perfect for a warm day.

Grocery List (for 4):

• 2 cans (5 ounces) tuna, drained
• 1/4 cup mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 2 tablespoons chopped fresh dill
• Salt and pepper to taste
• 4 ripe avocados, halved and pitted

Step-by-Step Instructions:

1. In a bowl, combine tuna, mayonnaise, celery, red onion, and dill. Season with salt and pepper.
2. Fill avocado halves with tuna salad.

Dinner: Chicken and Goat Cheese Skillet

This flavorful skillet meal features chicken, a lean source of protein, combined with goat cheese, which adds a tangy and creamy element. The dish is quick to prepare and packed with Mediterranean flavors.

Grocery List (for 4):

• 1.5 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 can (14.5 ounces) diced tomatoes, undrained
• 4 ounces goat cheese, crumbled
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Step-by-Step Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until browned and cooked through.
2. Add onion, garlic, and red bell pepper to the skillet and cook until softened about 5 minutes.
3. Stir in diced tomatoes and oregano. Season with salt and pepper.
4. Bring to a simmer and cook for 5 minutes.
5. Stir in goat cheese and cook until melted and creamy.
6. Serve over rice or with a side of crusty bread.

Snacks: Pear Slices With Cheese and Olives

This simple snack combines the natural sweetness of pears with protein and healthy fats from cheese and olives. It’s a light and refreshing option that requires minimal preparation. Even your kids can help you prepare!

Grocery List (for 4):

• 2 ripe pears, cored and sliced
• 4 ounces cheese (cheddar, Gruyere, or similar), cut into small pieces
• 1/2 cup Kalamata olives

Step-by-Step Instructions:

1. Arrange pear slices on a plate with cheese and olives. This snack requires no cooking and is perfect for a light and healthy bite.

Conclusion

You can mix and match different dishes throughout the week, and adjust some ingredients depending on your taste preferences and budget. As you try this 7-Day Mediterranean diet meal plan, you’ll enjoy delicious and satisfying meals while reaping the rewards of a heart-healthy lifestyle, improved energy levels, and a reduced risk of chronic diseases.