Mediterranean diet meal plan

Mediterranean diet meal plan. Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. It may help manage your weight, protect your heart, and prevent diabetes.

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.

What is the Mediterranean Diet?

The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.

In general, you’ll eat:

• Lots of vegetables, fruit, beans, lentils and nuts.
• A good amount of whole grains, like whole-wheat bread and brown rice.
• Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
• A good amount of fish, especially fish rich in omega-3 fatty acids.
• A moderate amount of natural cheese and yogurt.
• Little or no red meat, choosing poultry, fish or beans instead of red meat.
• Little or no sweets, sugary drinks or butter.
• A moderate amount of wine with meals (but if you don’t already drink, don’t start).

This is how people ate in certain Mediterranean countries in the mid-20th century. Researchers have linked these eating patterns with a reduced risk of coronary artery disease (CAD). Today, healthcare providers recommend this eating plan if you have risk factors for heart disease or to support other aspects of your health.

A dietitian can help you modify your approach as needed based on your medical history, underlying conditions, allergies and preferences.

What are the benefits of the Mediterranean Diet?

Mediterranean diet meal plan. The mediterranean diet allows you to focus on overall eating patterns rather than following strict formulas or calculations.

The Mediterranean Diet has many benefits, including:

• Lowering your risk of cardiovascular disease, including a heart attack or stroke.
• Supporting a body weight that’s healthy for you.
• Supporting healthy blood sugar levels, blood pressure and cholesterol.
• Lowering your risk of metabolic syndrome.
• Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
• Lowering your risk for certain types of cancer.
• Slowing the decline of brain function as you age.
• Helping you live longer.

The Mediterranean Diet has these benefits because it:

• Limits saturated fat and trans fat. You need some saturated fat, but only in small amounts. Eating too much saturated fat can raise your LDL (bad) cholesterol. A high LDL raises your risk of plaque buildup in your arteries (atherosclerosis). Trans fat has no health benefits. Both of these “unhealthy fats” can cause inflammation.
• Encourages healthy unsaturated fats, including omega-3 fatty acids. Unsaturated fats promote healthy cholesterol levels, support brain health and combat inflammation. Plus, a diet high in unsaturated fats and low in saturated fat promotes healthy blood sugar levels.
• Limits sodium. Eating foods high in sodium can raise your blood pressure, putting you at a greater risk for a heart attack or stroke.
• Limits refined carbohydrates, including sugar. Foods high in refined carbs can cause your blood sugar to spike. Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.
• Favors foods high in fiber and antioxidants. These nutrients help reduce inflammation throughout your body. Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.

The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.

Think of a choir with many people singing. One voice alone might carry part of the tune, but you need all the voices to come together to achieve the full effect. Similarly, the Mediterranean Diet works by giving you an ideal blend of nutrients that harmonize to support your health.

Mediterranean diet health benefits

One of the key benefits of the Mediterranean diet is that it is anti-inflammatory and can help maintain healthy cholesterol and blood pressure levels, as well as support good gut bacteria. In 2013, a team of researchers at the University of Barcelona who studied more than 7,000 participants documented drastic improvements in their heart health. A more recent study also found that elderly people may vastly improve brain function and their own longevity by adopting the Mediterranean diet.

Some of the science-backed health benefits of the Mediterranean lifestyle include:

• Reduced risk of heart disease. You’ll eat plenty of fatty fish (including salmon!), which is rich with heart-healthy omega-3 fatty acids, on this plan, while cutting down on red meat, which is higher in saturated fat. According to the American Heart Association, consuming fish at least twice a week can decrease the risk of heart disease and stroke. Additionally, low-sodium diets, such as the Mediterranean diet, can help to prevent and/or control high blood pressure.
• Reduced risk of stroke. The Mediterranean diet may help to reduce bad (LDL) cholesterol, which is associated with an increased risk of a stroke. The diet encourages healthy fats, such as olive oil, which is rich in monounsaturated fat and associated with lowering bad cholesterol (LDL), while limiting saturated fats, such as butter and margarine, which may raise LDL.
• Decreased risk of type 2 diabetes. Research shows that following the Mediterranean diet can be helpful in preventing and managing type 2 diabetes. That’s because it may improve insulin sensitivity and overall gut bacteria, thanks to its emphasis on high-fiber and anti-inflammatory foods and fewer added sugars and refined grains.
• Cognitive decline prevention. If your goal is to keep your brain sharper and healthier as you age, this diet can help: It emphasizes plant-based foods that are naturally rich in vitamins, minerals, antioxidants and fiber, such as vegetables, grains, nuts, seeds, legumes and fruits. According to some studies, following this type of diet may slow the progression of Alzheimer’s disease and can help to reduce the risk of dementia.
• Weight management. While the main goal of this eating plan is to stay healthy, it can help you slim down or maintain a steady weight. A recent study found that following the Mediterranean diet may lead to a reduced risk of obesity and may help prevent weight gain and reduce the risk of increased weight circumference.
• Reduced risk of overall mortality. Best of all, you may live longer! Studies show that overall mortality risk is decreased when the Mediterranean diet is combined with physical activity.

Mediterranean diet top food list

There are no magic ingredients or trendy superfood ideas here: As is the case with almost every legitimate healthy diet, this one emphasizes whole grains, fresh produce, lean protein and heart-healthy unsaturated fats. Add to that plenty of fatty fish (especially salmon recipes) and generous servings of legumes, nuts and seeds, and you have an easy-to-follow way to plan three filling meals a day. Don’t know where to begin? Keep scrolling for our nutritionist-vetted seven-day meal plan that features triple-tested recipes from the Good Housekeeping Test Kitchen. But first, here is a list of foods to consider eating on the Mediterranean diet:

Eat mostly

• Vegetables: artichokes, arugula, avocado, beets, bell peppers, broccoli, cabbage, carrots, celery, cauliflower, cucumbers, eggplant, kale, leafy greens, spinach, tomatoes, potatoes, sweet potato, turnips, zucchini
• Fruits: apples, apricots, cherries, clementines, dates, figs, grapefruit, melons, nectarines, oranges, peaches, pears, pomegranates, strawberries, tangerines
• Legumes, nuts and grains: almonds, barley, buckwheat, bulgur wheat, cannellini beans, chickpeas, couscous, farro, fava beans, kidney beans, lentils, navy beans, oats, orzo, pine nuts, pistachios, quinoa, walnuts
• Healthy fats and vinegars: apple cider vinegar, balsamic vinegar, extra virgin olive oil, red wine vinegar
• Herbs and spices: allspice, basil, bay leaves, cinnamon, cloves, coriander, crushed red pepper flakes, cumin, dill weed, garlic powder, mint, nutmeg, onion powder, oregano, parsley, rosemary, sage, smoked paprika, sumac, thyme, turmeric, za’atar
• Other essentials: olives, sesame seeds, tahini

Eat in moderation

• Dairy and cheese: feta, goat and sheep cheeses, Manchego, Parmigiano Reggiano, ricotta, yogurt, eggs
• Seafood and meat: chicken, fish, shellfish, red meat (lean cuts)

Drink

• Stay hydrated by sipping on calorie-free beverages like water, seltzer, unsweetened tea and black coffee.
• Enjoy an occasional glass of dry red or white wine.

7 Day Mediterranean Diet January Meal Plan for More Energy

How to Meal-Prep Your Week of Meals:

• Make Apple-Pomegranate Overnight Oats to have for breakfast on days 2 through 5. 
• Prepare Lemon-Blueberry Granola to have for breakfast throughout the month.
• Make Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the month. 
• Prepare Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for breakfast on days 2 through 5. 

Day 1

Breakfast (409 calories)

• 1 serving Avocado Toast with Jammy Eggs

A.M. Snack (301 calories)

• 1 serving Banana–Peanut Butter Yogurt Parfait

Lunch (488 calories)

• 1 serving Chicken, Spinach & Feta Wraps 
• ¼ cup dry-roasted unsalted almonds

P.M. Snack (172 calories)

• 1 cup blackberries
• 1 cup low-fat plain kefir

Dinner (444 calories)

• 1 serving Lemony-Garlic Pan-Seared Salmon
• 1 serving Antioxidant-Rich Beet & Grapefruit Salad Is a Stunning Seasonal Side

Daily Totals: 1,815 calories, 97g fat, 111g protein, 139g carbohydrate, 32g fiber, 1,905mg sodium.

Make it 1,500 calories: Omit almonds at lunch and kefir at P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 2

Breakfast (487 calories)

• 1 serving Apple-Pomegranate Overnight Oats
• 3 Tbsp. chopped pecans

A.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (411 calories)

• 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 
• 3-oz. cooked chicken breast

P.M. Snack (214 calories)

• 1 large pear
• ¾ cup low-fat plain kefir

Dinner (530 calories)

• 1 serving Marry Me Chicken-Stuffed Spaghetti Squash

Daily Totals: 1,811 calories, 78g fat, 111g protein, 179g carbohydrate, 28g fiber, 1,523mg sodium.

Make it 1,500 calories: Omit chopped pecans at breakfast and change P.M. snack to ½ cup blueberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 3

Breakfast (487 calories)

• 1 serving Apple-Pomegranate Overnight Oats
• 3 Tbsp. chopped pecans

A.M. Snack (130 calories)

• 1 serving Tzatziki Cucumber Slices

Lunch (411 calories)

• 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 
• 3-oz. cooked chicken breast

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (460 calories)

• 1 serving Peanut-Ginger Tofu Scramble
• ¾ cup cooked brown rice

Evening snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,816 calories, 93g fat, 87g protein, 175g carbohydrate, 33g fiber, 1,540mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. chopped pecans at breakfast and omit evening snack. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to evening snack.

Day 4

Breakfast (487 calories)

• 1 serving Apple-Pomegranate Overnight Oats
• 3 Tbsp. chopped pecans

A.M. Snack (95 calories)

• 1 medium apple

Lunch (411 calories)

• 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 
• 3-oz. cooked chicken breast

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (679 calories)

• 1 serving Chicken & White Bean Skillet

Daily Totals: 1,793 calories, 77g fat, 106g protein, 178g carbohydrate, 33g fiber, 1,626mg sodium.

Make it 1,500 calories: Omit chopped pecans at breakfast, change A.M. snack to 1 clementine and change P.M. snack to 1 plum. 

Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack.

Day 5

Breakfast (487 calories)

• 1 serving Apple-Pomegranate Overnight Oats
• 3 Tbsp. chopped pecans

A.M. Snack (170 calories)

• 1 serving Cottage Cheese-Berry Bowl

Lunch (411 calories)

• 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 
• 3-oz. cooked chicken breast

P.M. Snack (131 calories)

• 1 large pear

Dinner (514 calories)

• 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Evening Snack (84 calories)

• 1 cup blueberries

Daily Totals: 1,797 calories, 73g fat, 100g protein, 205g carbohydrate, 36g fiber, 1,456mg sodium.

Make it 1,500 calories: Omit pecans at breakfast, change P.M. snack to 1 medium orange and omit evening snack. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 6

Breakfast (584 calories)

• 1 serving Shredded Wheat with Raisins & Walnuts

A.M. Snack (148 calories)

• ½ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. sliced almonds

Lunch (406 calories)

• 1 serving Chickpea Tuna Salad
• 1 medium orange

P.M. Snack (130 calories)

• 1 serving Tzatziki Cucumber Slices

Dinner (510 calories)

• 1 serving Grilled Flank Steak with Tomato Salad
• 1 serving Lemon-Parmesan Crispy Smashed Potatoes

Daily Totals: 1,778 calories, 99g fat, 86g protein, 152g carbohydrate, 30g fiber, 1,285mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup raspberries and omit Lemon-Parmesan Crispy Smashed Potatoes at dinner. 

Make it 2,000 calories: Increase to 2 Tbsp. sliced almonds to A.M. snack and add 1 serving Apple with Cinnamon Almond Butter to evening snack.

Day 7

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (406 calories) 

• 1 serving Chickpea Tuna Salad
• 1 medium orange

P.M. Snack (122 calories)

• 1 serving White Bean–Stuffed Mini Bell Peppers

Dinner (433 calories)

• 1 serving Seared Halibut Fish Tacos with Cilantro Slaw
• 1 serving Watermelon with Lime

Evening Snack (130 calories)

• 1 serving Tzatziki Cucumber Slices

Daily Totals: 1,816 calories, 82g fat, 94g protein, 191g carbohydrate, 35g fiber, 1,988mg sodium.

Make it 1,500 calories: Omit almond butter at A.M. snack and omit evening snack. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.