The Mediterranean diet is renowned for its health benefits, focusing on fresh vegetables, legumes, fish, and olive oil as its core staples. It’s an approachable way of eating that’s not only delicious but also heart-healthy and anti-inflammatory. To help you embrace this lifestyle, we’ve created a realistic, cost-effective 7-day meal plan. By reusing ingredients across meals, this plan is designed to minimize food waste and make shopping easier.
How to Shop for the Mediterranean Diet
Before diving into the meal plan, let’s set you up for success with a Mediterranean-inspired grocery list. Here are a few tips to shop smart and stay within budget:
- Focus on seasonal vegetables: Opt for fresh produce like tomatoes, cucumbers, spinach, and zucchini when they’re in season. These staples form the base for many Mediterranean meals.
- Choose budget-friendly proteins: Look for sales on fish like salmon or cod and consider frozen options to save money. Chicken thighs are another versatile and affordable choice.
- Stock up on pantry staples: Buy legumes like chickpeas and lentils in bulk, along with grains like couscous, quinoa, and whole-wheat pasta. These items have a long shelf life and can be used in multiple meals.
- Invest in good olive oil: Olive oil is a cornerstone of the Mediterranean diet. A high-quality bottle will elevate simple dishes.
- Spices and flavorings: Keep oregano, basil, cumin, garlic, and lemons on hand for flavor-packed meals.
7-Day Mediterranean Diet Meal Plan
Day 1
- Breakfast: Greek yogurt with honey, walnuts, and fresh berries.
- Lunch: Greek salad with cucumber, tomato, feta, olives, and olive oil.
- Dinner: Grilled salmon with roasted zucchini, bell peppers, and a side of quinoa.
By: jessicagavin.com
Mediterranean Salmon and Vegetable Quinoa
Ingredients:
- 1 cup quinoa, uncooked
- teaspoon kosher salt
- cup english cucumbers, diced, seeded
- 1 cup cherry tomatoes, sliced in half
- cup red onion, finely diced
- 4 basil leaves, thinly sliced
- zest of one lemon
- teaspoon kosher salt
- teaspoon black pepper
- 1 teaspoon cumin
- teaspoon paprika
- 20 ounces salmon fillets, four 5ounce pieces
- 8 lemon wedges
- cup parsley, chopped fresh
Day 2
- Breakfast: Whole-grain toast topped with avocado, olive oil drizzle, and sliced tomatoes.
- Lunch: Hearty lentil soup served with a slice of crusty whole-grain bread.
- Dinner: Chicken souvlaki with tzatziki, pita bread, and a cucumber salad.
By: seriouseats.com
Chicken Souvlaki With Tzatziki Sauce and Greek Salad Recipe
Ingredients:
- 5 tablespoons fresh juice from about 3 lemons
- 4 tablespoons red wine vinegar
- 4 tablespoons olive oil
- 2 tablespoons chopped fresh oregano leaves
- 2 teaspoons kosher salt
- 12 teaspoon ground black pepper
- 2 pounds skinless boneless chicken breast, trimmed of excess fat and cut into 1inch pieces
- 4 medium cloves garlic, grated about 4 teaspoons
- 1 medium cucumber, peeled, seeded, cut into 14inch cubes see notes
- 12 teaspoon salt
- 1 medium clove garlic, grated about 1 teaspoon
- 1 cup Greek yogurtsee notes
- 1 tablespoon choppedfresh dill
- 2 tablespoons olive oil
- 6 small tomatoes, cut into wedges
- 2 small red onions, sliced thin
- 1 medium cucumber, seeded and sliced into thin half moons
- 34 cup pitted Kalamata olives
- 6 ounces crumbledfeta
- 14 cup chopped parsley
- 6 pitas
Day 3
- Breakfast: Oatmeal with chopped almonds, dried apricots, and a drizzle of honey.
- Lunch: Chickpea salad with spinach, cherry tomatoes, and an olive oil vinaigrette.
- Dinner: Baked cod with herbed couscous and steamed broccoli.
By: dishingouthealth.com
Mediterranean Baked Cod (Easy, 1 Pan)
Ingredients:
- 1 pint cherry tomatoes, halved
- 1 small fennel bulb, stocks and fronds removed sub 1 large shallot or 12 yellow onion
- 3 garlic cloves, thinly sliced
- 1 Tbsp. capers
- 5 Tbsp. extravirgin olive oil, divided
- 1 Tbsp. red wine vinegar
- 1 tsp. honey
- 1 tsp. kosher salt, divided
- Pinch of red chili flakes optional
- 11.25 lbs. cod, cut into four fillets sub halibut or sea bass
- 12 tsp. black pepper
- 4 thinly sliced lemon slices from 1 lemon
- Chopped fresh basil leaves for serving
Day 4
- Breakfast: Frittata with spinach, feta cheese, and herbs like oregano and parsley.
- Lunch: Leftover lentil soup or chickpea salad for a quick, no-prep meal.
- Dinner: Shrimp sautéed with garlic and olive oil, tossed with whole-wheat pasta and roasted cherry tomatoes.
By: themediterraneandish.com
20-Minute Shrimp Pasta, Mediterranean-Style | The Mediterranean Dish
Ingredients:
- 34 lb thin spaghetti
- Kosher salt
- Extra virgin olive oil
- 1 lb large shrimp peeled and deveined thawed if frozen
- Black pepper
- red onion chopped
- 5 garlic cloves minced
- 1 teaspoon dry oregano
- teaspoon red pepper flakes or 1 teaspoon Aleppo pepper flakes
- 1 cup dry white wine I used Pinot Grigio
- 1 lemon zested and juiced
- Large handful chopped fresh parsley about 1 cup packed
- 2 to 3 vine ripe tomatoes chopped
- Parmesan cheese to your liking.
Day 5
- Breakfast: Smoothie with spinach, banana, Greek yogurt, and a splash of orange juice.
- Lunch: Grilled vegetable wrap with hummus spread.
- Dinner: Roasted chicken thighs with crispy potatoes and a side of green beans.
By: nutritionistmom.com
ROAST CHICKEN THIGHS, BABY POTATOES & GREEN BEANS (WHOLE30)
Ingredients:
- 24 oz. raw boneless skinless chicken thighs (or breasts)
- 24 oz. baby potatoes, quartered
- 3/4 tsp. black pepper, divided
- 3/4 tsp. kosher salt, divided
- 4 tsp. ghee aka clarified butter, divided (or avocado oil)
- 1/2 cup reduced sodium chicken broth* (or broth of choice)
- 1 tbsp. (3 cloves) fresh garlic* minced
- 1 1/2 tbsp. fresh parsley*
- 1 1/2 tsp. fresh rosemary* (optional)
- 12 oz. fresh green beans, trimmed
Day 6
- Breakfast: Whole-grain crackers topped with ricotta, honey, and sliced figs (or another seasonal fruit).
- Lunch: Nicoise salad with tuna, boiled egg, green beans, and leafy greens.
- Dinner: Stuffed bell peppers filled with a mix of quinoa, chickpeas, and herbs.
By: cupfulofkale.com
Chickpea and Quinoa Harissa Stuffed Peppers – Cupful of Kale
Ingredients:
- 4 large red peppers
- 3/4 cup (135g) tri colour quinoa
- 3 shallots
- 4 garlic cloves
- 1 tin (400g) chopped tomatoes + water
- 1 heaped tbsp harissa paste*
- 1 tbsp dried mixed herbs
- 1 tin (400g) chickpeas
Day 7
- Breakfast: Greek yogurt with granola and fresh fruit like berries or sliced banana.
- Lunch: Mezze platter: Hummus, pita bread, olives, cucumbers, and roasted vegetables.
- Dinner: Baked eggplant with a tomato-based lentil filling and a side of couscous.
By: themediterraneandish.com
Easy Mediterranean Stuffed Eggplant (Vegetarian) | The Mediterranean Dish
Ingredients:
- 2 large eggplants
- Kosher salt
- Extra virgin olive oil I used Private Reserve Greek EVOO
- For spice mixture
- 34 tsp allspice
- tsp coriander
- tsp paprika
- tsp ground cinnamon
- For the Filling
- 1 cup dry couscous
- 1 cup canned or cooked chickpeas drained
- 1 Roma tomato small diced
- 1 green onion chopped
- Handful fresh parsley finely chopped
- To Serve
- Tahini sauce per this recipe
Cost-Effective Tips for Following This Meal Plan
- Batch cooking: Roast vegetables like zucchini, bell peppers, and eggplant in bulk at the start of the week. Use them in salads, wraps, and side dishes.
- Freezing leftovers: Soups, cooked quinoa, and herbed couscous freeze well, allowing you to save time and reduce waste.
- Maximizing ingredient use: Spinach is a versatile ingredient you can use in salads, frittatas, and even smoothies. Similarly, legumes like chickpeas can be added to salads, soups, and stuffed vegetables.
Conclusion
The Mediterranean diet is more than just a way of eating; it’s a lifestyle rooted in fresh, wholesome ingredients and bold flavors. This 7-day plan offers a delicious introduction while keeping your grocery list manageable and cost-effective.
Looking for more meal prep ideas? Use Recipe Cloud to find Mediterranean recipes, streamline your meal planning, and create shopping lists that simplify your week. Embrace the Mediterranean way and enjoy the journey toward healthier eating!
0 Comments