Mediterranean Diet 7 Days Easy Meal Plan

This 7-day Mediterranean Diet meal plan is designed to keep things realistic, flexible, and low-stress, using everyday ingredients that are easy to find in grocery stores.

Each day includes balanced, anti-inflammatory meals that follow the Mediterranean Diet pattern:

• Lean protein

• Healthy fats

• Fiber-rich veggies

• Smart carbs, whole food ingredients

  
  

Whether you're cooking for one or feeding a family, this plan helps you stay consistent without spending hours in the kitchen.

Why Try This Easy Meal Plan?

Simple Ingredients you can reuse in different ways

Low-Carb Friendly, but satisfying

Tailored for busy schedules (think: bowls, wraps, one-pan meals)

No perfection required, just consistent, whole-food meals

Customizable based on your hunger, energy, and lifestyle

Reminder: Personalized nutrition is key for long-term success. Adjust portion sizes and ingredients to meet your body’s unique needs and goals.

Mediterranean Diet 7 Days Easy Meal Plan

1. Mediterranean Diet 7-Day Meal Plan Day 1:

2. Mediterranean Diet 7-Day Meal Plan Day 2:

3. Mediterranean Diet 7-Day Meal Plan Day 3:

4. Mediterranean Diet 7-Day Meal Plan Day 4:

5. Mediterranean Diet 7-Day Meal Plan Day 5:

6. Mediterranean Diet 7-Day Meal Plan Day 6:

7. Mediterranean Diet 7-Day Meal Plan Day 7:

Easy Mediterranean Diet Proteins:

High-quality protein keeps you full, supports muscle health, and adds staying power to your meals. Easy-to-use options:

• Canned tuna or salmon (in olive oil or water)

• Hard-boiled eggs (store-bought or homemade)

• Rotisserie chicken

• Pre-cooked lentils

• Canned chickpeas or white beans

• Greek yogurt (plain, full-fat, or 2%)

• Halloumi or feta cheese

• Turkey or chicken breast slices

How to Build a Balanced Mediterranean Diet Meal?

Here’s a quick framework to follow:

1. Protein (¼ of your plate)

   Choose fish (like salmon), chicken, legumes, or eggs to support satiety and muscle maintenance.

2. Fiber-rich veggies (½ of your plate)

   Go for leafy greens, tomatoes, cucumbers, peppers, zucchini — raw or roasted.

3. Healthy fats (a small handful)

   Think olives, nuts, seeds, extra virgin olive oil, or avocado.

4. Complex carbs (optional, depending on hunger)

   Whole grains like farro, quinoa, or barley, or a slice of sourdough bread on the side.

5. Flavor with purpose

   Use herbs, spices, citrus, vinegar, and fermented ingredients to elevate taste without added sugars.

Want More Mediterranean Diet Resources and Recipes?

Stay tuned for more easy and delicious meal ideas. Don’t forget to share your creations with me on Instagram @mayazbites