Mediterranean Diet Meal Plan for the Week
A 7-day Mediterranean-inspired meal plan rich in olive oil, whole grains, fresh vegetables, lean proteins, and herbs.
Mediterranean-style meal planning works best when it stays practical: olive oil, vegetables, whole grains, legumes, fish or poultry, herbs, yogurt, and simple snacks.
This plan draws from Greek, Lebanese, and broader Mediterranean flavors — grain bowls, grilled proteins, salads, and lunches that reuse dinner components when it makes sense.
Use it as a grocery and prep guide rather than a rigid diet program.
Monday
Day 1
Hummus with cucumber slices and cherry tomatoes
Tuesday
Day 2
Greek yogurt with honey, walnuts, and sliced fruit
Leftover lemon herb chicken over mixed greens with olive oil and lemon
A handful of almonds and dried apricots
Wednesday
Day 3
Thursday
Day 4
Overnight oats with almond milk, chia seeds, and banana
Leftover grilled shrimp over fattoush with lemon
Olives and whole wheat pita
Friday
Day 5
Leftover falafel in pita with tahini and pickled vegetables
Sliced bell peppers with labneh and za'atar
Saturday
Day 6
Labneh on toast with tomatoes, cucumber, and olive oil
Fresh fruit with mint
Sunday
Day 7