Largely considered one of the world's healthiest eating patterns, the Mediterranean diet is often associated with supporting a reduced risk of various lifestyle-related diseases, including lowering the risk of heart disease and "bad" cholesterol levels. The popular diet is also one of the key factors to the longer life span in that region.
Our 7-day Mediterranean diet meal plan emphasises eating fresh whole foods, including various fruits and vegetables, nuts, seeds, legumes and wholegrains. It also features eggs, fish and lean chicken. Use this meal plan as a guide in enjoying the distinctive flavours of the Mediterranean, at the same time promoting excellent health and wellbeing.
Notes About This Meal Plan
- This meal plan provides an average of 8700 kilojoules per day and is based on the average energy requirements of active 18-65 year old adults. Your energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
- This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51years and men over 70 years who may require additional milk, cheese or yoghurt).
- This meal plan provides 9 eggs per week.
- Note it is also important to drink plenty of water.
- This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia.
- Those with any exisiting medical issuse should seek advice from their healthcare practitioner before changing their diet.
Want a version of this meal plan to print and use offline? Download the entire Mediterranean meal plan by clicking on this link.
For easy access jump to:
- Day One
- Day Two
- Day Three
- Day Four
- Day Five
- Day Six
- Day Seven
Day One
Breakfast
Tomato, Avocado & Scrambled Eggs on Toast: 2 slices of wholegrain toast topped with sliced tomatoes + ½ avocado + 2 scrambled eggs.
+ 1 glass of milk/ calcium-fortified nut milk
Lunch
Tuna and Salad Wrap: 100g tinned tuna + cheese + ¼ avocado + 2 cups salad vegetables (e.g. lettuce, cucumber, carrot, capsicum) + 1 slice barley/ wholegrain wrap.
+ bundle of grapes
Dinner
Broccoli Falafels with Buckwheat, Egg and Herb Salad (1.5 serve)
View Recipe
Dessert/Supper
Yoghurt with Pistachios: 1 tub natural yoghurt with 2 tb pistachios.
Snacks
1 serve of fruit (e.g. 1 medium orange or banana or 2 kiwifruits).
Day Two
Breakfast
Greek Yoghurt with Raspberries: 1 cup of Greek yogurt with raspberries, shredded almonds and cinnamon. Drizzle with honey.
Lunch
Easy Fish Pie (1 serve)
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Dinner
Wholegrain Pizza: Topped with tomato paste, shredded lean chicken, 1 cup grilled vegetables (e.g. eggplant, carrots, cucumber, cherry tomatoes), shredded cheese and 1tbsp pine nuts.
Dessert/Supper
Fruit Salad with Ricotta Cheese: 1 cup fresh fruit salad mixed through 1/2 cup ricotta cheese.
Snacks
Handful of roasted nuts
Day Three
Breakfast
Roast Vegetable Rosti With Poached Eggs(1 serve)
View Recipe
Lunch
Watermelon Chickpea Salad: 1 cup watermelon mixed with ½ sliced cucumber, crumbled feta cheese, cherry tomatoes + 1 cup chickpeas + fresh herbs and mints + lime juice.Served with wholegrain bread.
Dinner
Greek Chicken Bowl: Pan-fried 100g chicken breast, ½ cup cherry tomato, small cucumber and ½ onion with olive oil, served over 1 cup cooked brown rice. Topped with plain Greek yoghurt or tzatziki sauce and feta cheese. Squeeze with lemon juice
Dessert/Supper
Fruit Smoothie: 1 cup milk + 1 serving of fruit (e.g. a small mango or mixed berries), blended.
Snacks
2 wholegrain crackers with hummus and cucumber slices
Day Four
Breakfast
Muesli Yoghurt: 1 cup (200g) of natural yoghurt with 1 tsp chia/linseeds and ¼ cup dry toasted muesli.
+ 1 serve of fruit (e.g. 1 medium banana or 2 plums)
Lunch
Lentil, Vegetable & Barley Soup: 3/4 cup lentils with 1 cup vegetables, vegetable stock and 1 cup cooked barley.
+ 1 medium wholegrain bread roll
Dinner
Baked Salmon with Quinoa & Vegetables: 1 medium salmon fillet (120g), baked & served with 1 cup cooked quinoa+ haloumi + 2 cups cooked vegetables (e.g. cauliflower, broccoli, carrots) + 2 tsp oil in cooking or as a dressing with lemon juice.
Dessert/Supper
Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season with cheese.
Snacks
Handful of walnuts
Day Five
Breakfast
Porridge: 1/2 cup dried rolled oats with 1 cup milk + 1 tbsp linseeds.
+ 1 cup fruit salad
Lunch
Black Bean Bruschetta on Sourdough: Sourdough bread topped with ½ cup mashed avocado, cherry tomatoes, feta cheese and ½ cup black beans, drizzled with lime juice.
Dinner
Bourghal Wheat Salad with a Poached Egg (1 serve)
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Dessert/Supper
Fruit Pop: Made with frozen fruits (e.g. mango or berries) with Greek yoghurt.
Snacks
Hummus with cucumber and carrot sticks
Day Six
Breakfast
Wholegrain Cereal: 3/4 cup wholegrain cereal with 1 cup milk + 1 serve of fruit (e.g. bundle of grapes or 2 mandarins).
Lunch
Spiced Sweet Potato and Chickpea Fritters with Soft Boiled Eggs (1 serve)
+ 1 tub of yoghurt
View Recipe
Dinner
Chicken & Pasta Salad: 100g lean chicken + 1 cup cooked pasta + 2 cups leafy green vegetables + ½ avocado + feta cheese/ haloumi + olive oil.
Dessert/Supper
Fruit Salad: 1 cup fresh fruit salad (e.g. strawberries, blueberries, apple and orange).
Snacks
2 wholegrain crackers with Avocado spread
Day Seven
Breakfast
Fig & Ricotta Toast: 2 slices of wholegrain toast with ½ cup ricotta cheese/goat cheese + 1 cup chopped figs + pistachios.
Lunch
Mixed Beans Salad: 1 cup mixed beans and 2 cups of salad greens with olives and tomatoes + feta cheese + 2 tbsp hummus + olive oil dressing and vinegar. Served with wholegrain pita bread.
Dinner
Garlic & Oregano Steak with Vegetables:marinate 100g lean steak in olive oil, garlic and oregano — grill — then add 1.5 cups roasted vegetables and1 cup mashed sweet potatoes.
Dessert/Supper
Yoghurt with Mixed Berries: 1 tub yoghurt with mixed berries + cinnamon.
Snacks
Sweet Potato Pikelets(1 serve)
View Recipe
Learn More About Eggs And Nutrition
Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.
Discover our super easy & deliciousmeal plansdesigned to help you achieve a healthy and balanced diet. Check out ourvegetarianorlow cholesterol meal plantoday!
