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The Fitties Blog

Mediterranean Diet: Guidelines and Sample Weeklong Meal Plan

August 06, 2022 | Supplements and Nutrition

The Mediterranean diet is a heart-healthy eating plan based on the traditional cuisine of countries bordering the Mediterranean Sea. It emphasizes whole foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, lean proteins, and healthy fats, primarily from olive oil. Research has shown that following Mediterranean diet guidelines can help reduce the risk of chronic diseases, support weight management, and promote overall health and well-being. Let’s explore the Mediterranean diet guidelines and dive into a delicious weeklong meal plan.

Mediterranean Diet Guidelines

  1. Consume a variety of fruits and vegetables daily: Aim for at least five servings of fruits and vegetables per day. These foods are rich in essential vitamins, minerals, and antioxidants that promote optimal health.
  2. Choose whole grains: Opt for whole grains like brown rice, quinoa, and whole wheat pasta over refined grains. Whole grains are a good source of fiber and can help with digestion and weight management.
  3. Emphasize healthy fats: Incorporate healthy fats from sources like olive oil, nuts, and seeds into your meals. These fats can help reduce inflammation and promote heart health.
  4. Include lean proteins: Include lean proteins like fish, poultry, beans, and legumes in your meals. Fish, particularly fatty fish like salmon and sardines, are a great source of omega-3 fatty acids, which support heart health.
  5. Limit red meat: Limit red meat consumption to a few times per month, as it can be high in saturated fat, which can negatively impact heart health.
  6. Enjoy dairy in moderation: Consume dairy products like yogurt and cheese in moderation. These foods can provide essential nutrients like calcium and protein but should be consumed in moderation due to their saturated fat content.
  7. Limit added sugars: Reduce the intake of added sugars by opting for natural sweeteners like honey or fruit.
  8. Savor meals and enjoy the company: The Mediterranean lifestyle encourages sharing meals with friends and family, which can contribute to mental and emotional well-being.

Sample Weeklong Mediterranean Meal Plan

The following meal plan features Mediterranean-inspired recipes that adhere to the diet’s guidelines. Each meal is designed to provide essential nutrients while remaining delicious and satisfying. We also explain how each meal recommendation fits the Mediterranean diet.


  • Breakfast: Greek yogurt with honey, mixed berries, and a sprinkle of chopped nuts (Greek yogurt and nuts provide protein and healthy fats, while berries and honey provide natural sweetness)
  • Lunch: Grilled vegetable salad with feta cheese and a lemon-olive oil dressing (This salad is high in fiber and antioxidants from the vegetables, and the feta cheese and olive oil dressing provide healthy fats)
  • Dinner: Baked salmon with roasted Mediterranean vegetables and quinoa (Salmon is rich in omega-3 fatty acids, and the vegetables and quinoa provide essential nutrients and fiber)


  • Breakfast: Overnight oats with almond milk, chia seeds, and fresh fruit (Whole grains, healthy fats, and natural sweetness from fruit)
  • Lunch: Chickpea salad with cucumbers, tomatoes, olives, and a tahini dressing (Chickpeas are high in protein and fiber, while the tahini dressing provides healthy fats)
  • Dinner: Lemon-herb roasted chicken with brown rice and steamed green beans (Lean protein from chicken, whole grains from brown rice, and fiber from green beans)


  • Breakfast: Vegetable omelette with whole-grain toast and avocado (Eggs provide protein, whole-grain toast offers fiber, and avocado supplies healthy fats)
  • Lunch: Tuna-stuffed bell peppers with a mixed greens salad (Tuna is a great source of omega-3 fatty acids, while bell peppers and mixed greens are nutrient-dense vegetables)
  • Dinner: Lentil and vegetable stew with whole-grain pita bread (Lentils are high in protein and fiber, and whole-grain pita provides whole grains)


  • Breakfast: Smoothie made with spinach, banana, almond milk, and a scoop of protein powder (Spinach and banana provide nutrients and natural sweetness, while almond milk and protein powder offer protein and healthy fats)
  • Lunch: Mediterranean quinoa salad with sun-dried tomatoes, olives, and feta cheese (Quinoa is a whole grain and a good source of protein, and sun-dried tomatoes, olives, and feta cheese provide healthy fats)
  • Dinner: Grilled shrimp skewers with a Greek-inspired orzo salad (Shrimp is a lean protein, while the orzo salad contains whole grains and healthy fats)


  • Breakfast: Chia pudding with fresh berries and a drizzle of honey (Chia seeds provide fiber and healthy fats, while berries and honey offer natural sweetness)
  • Lunch: Caprese salad with whole-grain bread (Tomatoes and basil provide essential nutrients, and mozzarella cheese and olive oil supply healthy fats)
  • Dinner: Eggplant and chickpea curry with brown rice (Eggplant and chickpeas are high in fiber, while brown rice is a whole grain)


  • Breakfast: Shakshuka (poached eggs in a tomato sauce) with whole-grain toast (Eggs provide protein, tomatoes offer essential nutrients, and whole-grain toast supplies fiber)
  • Lunch: Grilled chicken and vegetable wrap with hummus in a whole-grain tortilla (Lean protein from chicken, fiber and nutrients from vegetables, and healthy fats from hummus)
  • Dinner: Baked white fish with a Mediterranean-inspired couscous salad (White fish is a lean protein, and couscous is a whole grain rich in fiber)


  • Breakfast: Fresh fruit salad with a dollop of Greek yogurt and a handful of almonds (Fruit provides natural sweetness and essential nutrients, Greek yogurt offers protein, and almonds supply healthy fats)
  • Lunch: Lentil and vegetable-stuffed bell peppers with a mixed greens salad (Lentils are high in protein and fiber, and bell peppers and mixed greens provide essential nutrients)
  • Dinner: Grilled vegetable and halloumi skewers with a quinoa tabbouleh (Halloumi cheese is a good source of protein, and quinoa and vegetables provide fiber and essential nutrients)

This sample weeklong meal plan showcases a variety of Mediterranean-inspired dishes that are both delicious and nutritious. By adhering to the Mediterranean diet guidelines, these meals can help support overall health and well-being. Enjoy these dishes while embracing the Mediterranean lifestyle, which encourages sharing meals with friends and family for a fulfilling dining experience.

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