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7-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian

Fresh BreakfastsStart your day with nutrient-rich breakfasts like Greek yogurt with honey and nuts or whole-grain toast with avocado and a side of fresh fruit. These options are packed with protein, healthy fats, and fiber to keep you full and energized throughout the morning.

Light LunchesEnjoy light and satisfying lunches such as a quinoa salad with chickpeas, cherry tomatoes, and cucumbers, dressed in olive oil and lemon. These meals are perfect for providing sustained energy without weighing you down.

Wholesome DinnersEnd your day with hearty yet healthy dinners like grilled salmon with a side of roasted vegetables and a mixed greens salad. This combination ensures you get plenty of protein, healthy fats, and a variety of vitamins and minerals.

Healthy SnacksKeep hunger at bay with nutritious snacks like a handful of almonds, fresh fruit, or veggie sticks with hummus. These snacks are convenient and packed with nutrients to keep your energy levels stable throughout the day.

HydrationStay hydrated with plenty of water, herbal teas, and the occasional glass of red wine. Proper hydration supports overall health and helps maintain optimal body functions, making it a crucial part of the Mediterranean diet.

Cooking TipsIncorporate healthy cooking methods such as grilling, baking, and steaming. Use olive oil as your primary cooking fat and experiment with herbs and spices to enhance the flavor of your dishes without adding extra calories or sodium.

Balanced PortionsFocus on balanced portions with a variety of food groups in each meal. Aim for half of your plate to be filled with vegetables, a quarter with lean proteins, and the remaining quarter with whole grains or healthy starches to ensure a well-rounded and satisfying diet.