If you’re looking to eat healthier but aren’t sure where to start, this beginner-friendly Mediterranean diet meal plan is a great choice. We aim to keep the plan simple by repeating breakfast and lunch options, occasionally using leftovers for dinner, and choosing Mediterranean diet recipes that don’t have long ingredient lists or a ton of steps. If you have prediabetes, type 2 diabetes (check with your doctor first), heart disease, or just want to improve your health or follow the Mediterranean diet, this plan may be beneficial for you. To promote a healthy weight loss of 1 to 2 pounds per week, we started with 1,200 calories per day and added modifications to 1,500 or 2,000 calories per day, depending on your calorie needs and weight loss goals.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s Meal plans are easy to follow and delicious. Each meal plan meets specific parameters based on the health and/or lifestyle goal it targets and is analyzed for accuracy using the ESHA Food Processor nutrition database. Since nutritional needs vary from person to person, we recommend using these plans as inspiration and adjusting as you see fit.
What is the Mediterranean Diet?
The Mediterranean diet is more of a lifestyle than a restrictive diet with food “rules.” Its goal is to include nutritious foods that people in the regions surrounding the Mediterranean traditionally eat. It includes plenty of whole grains, fruits, vegetables, beans and lentils, as well as seafood and healthy fats like olive oil and nuts. It also includes moderate amounts of chicken, turkey, eggs, and fermented dairy products like yogurt or kefir, while limiting red meat, sweets, and processed foods. The diet also emphasizes the importance of cooking at home, eating with others, and getting regular exercise like walking.
Health Benefits of the Mediterranean Diet
Mediterranean diet was chosen as the best diet US News and World Report for a reason—it has a lot of health benefits. Because this diet includes lots of healthy fats, limits unhealthy saturated fats, and includes plenty of fiber from fruits and whole grains, the Mediterranean diet may improve heart health and support brain health. 2023 neurology One study found that a Mediterranean diet was associated with a lower incidence of Alzheimer’s disease in the brains of older adults.
How to Shop for the Mediterranean Diet
As with any successful grocery store visit, making a shopping list is essential. It helps us stick to our plan, saves us money, and reduces the temptation to throw less healthy items into our cart because of a promotion. You’ve probably heard the advice to shop in the outer aisles of the grocery store because that’s where fresh produce, seafood, eggs, dairy, and meats are most often found. However, there are just as many good options in the inner aisles. In the middle aisles, you’ll find canned and dried beans, plain frozen fruits and vegetables, whole grains like oatmeal and quinoa, nuts and nut butters, olive oil, olives, and canned seafood. To support your goals, shop with a plan, avoid going to the grocery store when you’re hungry, and stick to the aisles you need to visit to get the items on your list.
Mediterranean Diet Food List
- Olive oil
- Fish, including canned and frozen fish
- Beans and lentils
- Fresh and frozen fruits and vegetables
- Herbs like basil, rosemary, and thyme
- Whole grains like oatmeal, quinoa, whole wheat pasta, and brown rice
- Red wine, in moderation
- Nuts, seeds and nut butters
- Eggs
- Fermented dairy products like kefir and nonfat plain Greek yogurt
See more: 16 Packaged Foods That Will Make You Feel Good When You Eat Them
How to Plan Your Food Week
Weekdays are often busy; follow these simple meal prep steps at the beginning of the week to minimize meal planning stress.
- Prepare Cinnamon Roll Overnight Oats to eat for breakfast on days 2 through 6.
- Prepare Vegan Superfood Grain Bowls to eat for lunch on days 2 through 5.
- Prepare a Garlic Dijon Sauce that you can enjoy throughout the week.
1 day
Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Helpful Cooking Tip of the Day: Tray meals are a quick and easy way to get a healthy meal on the table without using too many plates. See more of our tray meals for easy weeknight meals.
Breakfast (453 calories)
- 1 cup nonfat plain Greek yogurt (145 calories)
- 1/4 cup blackberries (16 calories)
- 3 tablespoons chopped walnuts (292 calories)
Morning Snack (39 calories)
Lunch (325 calories)
Afternoon Snack (106 calories)
Dinner (422 calories)
Meal Preparation Tip: Prepare the Vegetarian Spring Egg Casserole in Step 2 tonight to have for dinner tomorrow night.
Daily Totals: 1,345 calories, 80 g protein, 126 g carbohydrates, 33 g fiber, 64 g fat, 1,088 mg sodium
To make the calories 1500: Add half a whole wheat English muffin with 1 tablespoon of almond butter to your breakfast.
To reach 2000 calories: Make all the changes for the 1,500-calorie day, plus add 1/3 cup of unsalted dry-roasted almonds to your afternoon snack and 1 cup of cooked quinoa to your dinner.
2 days
Helpful Cooking Tip of the Day: Homemade salad dressings are often healthier and less expensive than store-bought ones. Check out the simple recipe for making a delicious homemade vinaigrette.
Breakfast (236 calories)
Morning Snack (73 calories)
- 1/2 cup nonfat plain Greek yogurt
Lunch (381 calories)
Lunch Snack (77 calories)
Dinner (437 calories)
Meal Preparation Tip: Save the leftover Vegetarian Spring Egg Casserole for tomorrow night’s dinner.
Daily Totals: 1,204 calories, 54 g protein, 138 g carbohydrates, 32 g fiber, 37 g fat, 1,132 mg sodium
To make the calories 1500: Add 1 whole-wheat English muffin with 1 1/2 tablespoons of almond butter to your morning snack.
To reach 2000 calories: Make all the changes for the 1,500-calorie day, plus increase to 1 cup Greek yogurt for your morning snack, 1/3 cup unsalted dry-roasted almonds for your evening snack and 1 avocado for dinner.
3 days
Helpful Cooking Tip of the Day: If you have trouble making time for breakfast, try overnight oats. They are quick, healthy, and perfect for busy mornings.
Breakfast (236 calories)
Morning Snack (73 calories)
- 1/2 cup nonfat plain Greek yogurt
Lunch (381 calories)
Lunch Snack (37 calories)
- 1 medium bell pepper, sliced
Dinner (437 calories)
Daily Totals: 1,164 calories, 54 g protein, 128 g carbohydrates, 30 g fiber, 37 g fat, 1,129 mg sodium
To make the calories 1500: Add 1 tangerine to your lunch and 1/3 cup of unsalted dry roasted almonds to your afternoon snack.
To reach 2000 calories: Make all the changes for the 1,500-calorie day, plus increase the yogurt to 1 cup, add 1 whole-wheat English muffin and 1 1/2 tablespoons of almond butter at your morning snack, and increase it to 1 avocado at dinner.
4 days
Helpful Cooking Tip of the Day: Canned beans are a quick and easy addition to any meal. They are high in fiber and protein, which will help keep you full. Rinse canned beans for less sodium.
Breakfast (236 calories)
Morning Snack (160 calories)
- 22 unsalted dry roasted almonds
Lunch (381 calories)
Lunch Snack (73 calories)
- 1/2 cup nonfat plain Greek yogurt
Dinner (360 calories)
Daily Totals: 1,210 calories, 51g protein, 126g carbohydrates, 35g fiber, 46g fat, 875mg sodium
To make the calories 1500: Increase the amount of almonds to 1/3 cup and add 1 medium pear for your morning snack, and add 1 cup of Greek yogurt for your evening snack.
To reach 2000 calories: Make all the changes for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 1 1/2 tablespoons of almond butter to your breakfast, 1 tangerine to your lunch, and 1 serving of Everything Bagel Avocado Toast to your dinner.
5 days
Helpful Cooking Tip of the Day: Doing a little meal prep at the beginning of the week will help you stay healthy during busy days and evenings. If you’re new to meal prepping, check out our beginner’s guide to meal prepping for helpful tips.
Breakfast (236 calories)
Morning Snack (122 calories)
Lunch (381 calories)
Lunch Snack (45 calories)
Dinner (462 calories)
Daily Totals: 1,246 calories, 60 g protein, 155 g carbohydrates, 32 g fiber, 48 g fat, 1,088 mg sodium
To make the calories 1500: Add 1/3 cup of unsalted dry roasted almonds to your lunch.
To reach 2000 calories: Add the change for the day to 1,500 calories, plus 1 whole-wheat English muffin with 1 1/2 tablespoons of almond butter to your breakfast, 1 tangerine to your lunch and 2 tablespoons of almond butter to your evening snack.
6 days
Helpful Cooking Tip of the Day: Eating small snacks throughout the day will help prevent you from getting too hungry, which will make it easier to reach your health goals. Aim to snack on fiber, like fruits and vegetables, or protein, like yogurt or nuts, as both of these foods help keep you full.
Breakfast (236 calories)
Morning Snack (73 calories)
- 1/2 cup nonfat plain Greek yogurt
Lunch (325 calories)
Lunch Snack (122 calories)
Dinner (472 calories)
Daily Totals: 1,228 calories, 53 g protein, 202 g carbohydrates, 44 g fiber, 26 g fat, 1,260 mg sodium
To make the calories 1500: Increase the yogurt to 1 glass for your morning snack, add 1 medium-sized orange for your lunch, and add 2 tablespoons of almond butter for your evening snack.
To reach 2000 calories: Make all the changes for the 1,500-calorie day, plus add 30 unsalted dry-roasted almonds to your morning snack and 1 serving of Guacamole Chopped Salad to your dinner.
7 days
Helpful Cooking Tip of the Day: If you think you need a ton of meat in your sandwich to feel full, think again. Hummus is a great and easy addition, and our Veggie Hummus Sandwich has 13 grams of protein from the hummus and whole grain bread, and a whopping 12 grams of fiber to keep you full all afternoon.
Breakfast (453 calories)
- 1 cup nonfat plain Greek yogurt (145 calories)
- 1/4 cup blackberries (16 calories)
- 3 tablespoons chopped walnuts (292 calories)
Morning Snack (122 calories)
Lunch (325 calories)
Lunch Snack (45 calories)
Dinner (437 calories)
Daily Totals: 1,382 calories, 70 g protein, 131 g carbohydrates, 32 g fiber, 69 g fat, 1,165 mg sodium
To make the calories 1500: Add 2 tangerines and 1/3 cup of unsalted dry roasted almonds to your afternoon snack.
To reach 2000 calories: Make all the changes for the 1,500-calorie day, plus add 1 whole-wheat English muffin with 1 1/2 tablespoons of almond butter to your breakfast and 2 tablespoons of almond butter to your morning snack.