Order a Greek salad or eggs cooked with tomatoes, peppers, spinach, and other veggies. The registered dietitians at the GH Institute Nutrition Lab have made it easy to follow the Mediterranean diet by putting together this sample 7-day meal plan that emphasizes real, whole foods and limits ultra-processed ones, which tend to be higher in sodium, saturated fat and added sugar.

With these simple recipes, there's no calorie-counting or restrictive portion sizes. You can fill up on tons of veggies, fruits, whole grains and beans; enjoy lean proteins such as seafood, chicken and eggs; and indulge in sweets and alcohol.

Here's how to get started on the Mediterranean diet, with nutritionist-approved ideas for breakfast, lunch and dinner. Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

While the Mediterranean diet enjoys a rare level of widespread support from dietary experts, it's always best to consult with your healthcare provider before starting any new eating plan. You'll start off the day with a filling dish full of flavor, with this vibrant Shakshuka recipe , known as a staple breakfast dish throughout the Middle East.

Serve with 2 slices of sprouted grain bread. In a bowl, combine 7. Mix thoroughly. Serve mixture over 2 cups romaine lettuce leaves. Get ready for a decadent yet healthy snack!

Slice remainder of white onion and green pepper from lunch into chunks; set out 10 grape tomatoes. Alternate pieces of onion, pepper and cherry tomatoes on skewers and grill. Serve with 5 ounces of grilled salmon and one 6-inch whole-wheat pita pocket. Spread pita with 2 tablespoons hummus.

Drink 1 cup fat-free milk. This one is especially easy. if you're eating on the run: Eat one Freshé canned tuna pack they come in flavorful varieties like Provence Niçoise and Sicilian Caponata with a piece of fruit.

Make your own hummus in advance and have half the recipe today, then save the rest for tomorrow's snack or top it with an egg for breakfast. Here's how:.

Use remaining chickpeas from the first day's lunch half a ounce can. Mash the chickpeas lightly in a bowl with a fork. Mash all ingredients together thoroughly or, if a smoother spread is desired, use a food processor to blend the ingredients. Bring along 1 cup broccoli florets and 1 sliced pepper for dipping.

Slice a 6-inch French baguette in half lengthwise. Meanwhile, slice 2 large red tomatoes. Remove baguette from toaster oven, top with fresh basil and dried oregano if desired.

Top with tomato slices. For dessert, enjoy 1 ounce of dark chocolate. Today, make our Chive and Goat Cheese Frittata recipe. Eat half of the frittata now, and refrigerate the rest for tomorrow's dinner. Enjoy with a watercress side salad and an 8-ounce latte with skim or unsweetened soy milk.

Serve with a cup each of baby carrots and grapes. Use remaining hummus from earlier in the week. Bring along sliced crudité plus a 1-ounce piece of cheese.

Today, make half of our Mediterranean Grilled Sea Bass recipe and reserve half of that for tomorrow's lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal save the other half for tomorrow.

Add an ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons butter on the side. For dessert, have one frozen fruit popsicle about 80 calories or less. Make 1 cup of oatmeal like Good Housekeeping Nutritionist-Approved McCann's Irish Oatmeal and add ½ cup milk and hot water as desired.

Serve with 1 cup fresh berries and sprinkle of cinnamon. Add a drizzle of raw honey for sweetness if needed. Serve remaining sea bass from yesterday's dinner over rest of the baby arugula leaves.

Dip fresh crudité in this sweet, creamy dip. Have the rest of the frittata from yesterday's breakfast. Serve with 2 cups baby spinach leaves , topped with 2 tablespoons balsamic vinegar , and 1 cup fat-free milk.

Have one slice of whole-wheat toast topped with 2 teaspoons butter. For dessert, have a single-serve ice cream , like a Magnum Mini Bar.

Melissa Prest, R. is a registered dietitian nutritionist and holds a Doctor of Clinical Nutrition degree from Rutgers University. Melissa owns Kidney Nutrition Specialists, a nutrition practice dedicated to helping individuals living with chronic kidney disease, and is the Foundation Dietitian for the National Kidney Foundation of Illinois where she focuses on disease prevention, health education, and nutrition consultation.

What to Eat for Breakfast to Feel Your Best. How to Meal Prep Like a Pro. The 8 Best Low-Carb Meal Delivery Services. Your Guide to the Mediterranean Diet. My Meal Plans Logout. eMeals Login. Uses Lean Meats Limited Red Meat Uses Healthy Fats Try This Plan.

Mediterranean Sheet Pan-Salmon with Roasted Vegetables and Potatoes. Mediterranean Shrimp Pasta Toss with Lemon-Dill Vinaigrette. Mediterranean Chicken Parmigiana with Roasted Tomato Sauce and Broccoli. Learn more about how it works playBtn Created with Sketch.

Watch Video. Shop Yourself Our shopping list will condense all the meals you choose into a single list for easy shopping. Schedule for Pick-up Skip the grocery line by sending your ingredients to Walmart Grocery or Kroger for easy pick-up.

Skip the Grocery Store Get your ingredients delivered to your door through Shipt, Amazon Fresh or Instacart. powered by. Try This Plan. Quick and Healthy Simple, healthy meals to fit your busy lifestyle.

Plant Based Balanced, nutritionally complete plant-based meals. Heart Healthy Boost your health with heart-smart recipes. Does eMeals require that I have my groceries delivered or gathered for pickup?

No, you can use the app to shop yourself at the grocery store of your choice. But eMeals also offers integrated pickup and delivery of the meal ingredients through Walmart, Kroger, Amazon, Instacart and Shipt. Try it once, and you may never go to the grocery store again!

Breakfast : Minute Oatmeal Pancakes. Lunch : Mediterranean Chickpea, Chicken and Feta Salad. Dinner : Garlic Shrimp and Calamari. Serve with rice, quinoa or toasted whole-grain bread and some simple salad if desired.

The snack can be a smoothie, something sweet or savory. Whatever I feel like at pm. Here are some ideas and some of my favorite recipes to meal prep or make in 5 minutes:.

I promise it will pay off and you will see improvement in your health, your mood, everything after a few months. If you do find that you need more healthy recipes and want to get organized in the kitchen, so that you can stay on track with eating healthier and living better, you can check out my clean eating recipe binder here.

Most of the recipes in the recipe binder fit the Mediterranean diet and are all so tasty! This printable can help you create your own recipe binder, meal plan and food prep for the week and so much more!

You can learn more about it here. I hope you enjoy these Mediterranean diet recipes and I hope you really take this Mediterranean diet meal plan and make it your own. All content found on the Beautybites. org, including: text and images or other formats were created for informational purposes only.

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Prep Time 10 minutes. Total Time 10 minutes. Ingredients ½ cup canned chickpeas 5 olives, chopped 1 green pepper, small to medium 3 tomatoes, medium 1 cup arugula mint leaves optional 1 garlic clove lemon juice salt and pepper olive oil. Instructions Rinse and drain chickpeas.

Chop olives, the green pepper, tomatoes, arugula, mint leaves. Mince garlic. Option one: add garlic directly to the salad. There are no concrete rules for following the Mediterranean diet, but general guidelines can help you incorporate its principles into your daily routine.

This article takes a closer look at the Mediterranean diet, how to follow it, and how it can affect your health. We also offer some meal tips and direct you to some handy recipes. The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

Some research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet.

It typically encourages people to:. Research has indicated that the Mediterranean diet can:. For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

There is no set plan for following a Mediterranean diet, but the following table offers some guidelines:. You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium. Get some tips for healthy grocery shopping.

Feel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired. For more ideas, check out this list of 21 healthy Mediterranean recipes. If you start feeling hungry between meals, there are plenty of healthy snack options, such as:.

These tips for eating healthy at restaurants may also be helpful. When shopping, opt for nutrient-dense foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains.

Research has not confirmed that following a Mediterranean diet will cause a person to lose weigh. However, studies have suggested it may be a good long-term option for people seeking to manage their weight. Data for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets.

The American Heart Association recommends the Mediterranean diet as an evidence-driven options for preventing cardiovascular disease and stroke. In , for instance, some researchers compared the effects of the Mediterranean diet with those of a low fat diet.

They concluded that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries.

Plaque buildup is a major risk factor for heart disease. The authors of another study said the Mediterranean diet could support heart health by lowering blood pressure. The Mediterranean diet may help stabilize blood sugar levels and protect against type 2 diabetes. The Mediterranean diet may benefit brain health and prevent cognitive decline as you get older.

A large review also linked the Mediterranean diet to improvements in cognitive function, memory, attention, and processing speed in healthy older adults. The Mediterranean diet focuses largely on fruits, vegetables, whole grains, and healthy fats.

Examples of foods to consume on a Mediterranean diet include:. You can drink a low to moderate amount of red wine, in small servings and with a meal.

You can eat eggs in moderation, for example, 2—4 servings weekly. In a study, researchers found that not following the Mediterranean diet, or not following it consistently, was associated with higher markers of inflammation in the blood.

That said, other research suggests that more study is needed to determine its impact on various types of inflammation and diseases. Medical News Today. Health Conditions Health Products Discover Tools Connect. Our guide to the Mediterranean diet. Medically reviewed by Kim Rose-Francis RDN, CDCES, LD , Nutrition — By Jon Johnson — Updated on November 28, Mediterranean diet Foods list 7-day meal plan Health benefits FAQ Summary A Mediterranean diet is a way of eating that emphasizes fruits, vegetables, legumes, and whole grains.

What is a Mediterranean diet? Foods to eat and avoid. Day 1 Breakfast Vegetable and egg frittata served with sliced avocado on top of whole grain toast For extra calories, add another egg.

Lunch A large green salad with a baked salmon fillet, red onion, feta cheese, quinoa, and fresh tomatoes Whole-grain pita bread 2 ounces oz of hummus Dinner Spicy lentil soup with spinach Day 2 Breakfast Greek yogurt parfait made with walnuts, fresh berries, and chia seeds For extra calories, add 1—2 ounces of almonds.

Lunch Greek chicken grain bowls with olives, cucumbers, and red onions To increase the calorie content, add hummus or avocado. Dinner Baked cod served with garlic roasted potatoes and asparagus Day 3 Breakfast Steel-cut or rolled oats topped with fresh fruit, sliced almonds or almond butter, and a drizzle of honey.

Lunch Mediterranean chickpea and farro salad Dinner Mediterranean shrimp served over whole-wheat pasta Day 4 Breakfast Shakshuka , a dish of eggs poached in a sauce of tomatoes, olive oil, peppers, onion and garlic, commonly spiced with cumin, paprika and cayenne pepper Lunch Large green salad topped with fresh vegetables, lentils, sunflower seeds, and grilled shrimp Dinner Roasted chicken with roasted root vegetables and Brussels sprouts Day 5 Breakfast Sweet potato breakfast hash topped with a poached egg Lunch Lentil and tuna salad Dinner Mediterranean pasta Day 6 Breakfast Chia pudding topped with fresh berries and almond butter Lunch Mediterranean white bean soup and a Greek salad Dinner Baked fish with garlic and basil served with a caprese quinoa salad Day 7 Breakfast Overnight oats made with nut butter and berries Lunch Mediterranean Buddha bowl Dinner Balsamic roasted chicken and vegetables.

Health benefits. Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references.

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