Your 1-Week Mediterranean Diet Meal Plan
Go ahead and enjoy some wine on this plant-based, heart-healthy plan.
What makes the Mediterranean diet so great is that it’s a lifestyle, not a traditional weight-loss plan that has you counting calories or measuring portions (snooze). You’ll fill up on tons of veggies, fruit, 100% whole grains, and beans; choose lean protein like seafood and eggs; and enjoy sweets and alcohol (red wine anyone?!) as indulgences. The benefit of eating this way is that it emphasizes real, whole foods and limits ultra-processed ones, which tend to be higher in sodium, saturated fat, and added sugar. Since the Mediterranean eating style prioritizes the fun and enjoyment of your whole dining experience, flavorful ingredients are at the forefront — so you’ll never feel deprived.
In a bowl, combine 7 1/2 ounces (half a 15-ounce can) canned chickpeas (rinse in a colander for two minutes to remove excess sodium and drain well; save other half for Tuesday’s snack), 2 teaspoons olive oil, 1/4 cup chopped white onion, 1/4 cup chopped green pepper (save the rest of the onion and pepper for dinner), 1 tablespoon sliced black olives, 1/4 teaspoon ground black pepper, and 1 1/2 tablespoons white vinegar. Mix thoroughly. Serve mixture over 2 cups romaine lettuce leaves.
Use remaining chickpea spread from Tuesday’s snack. Bring along sliced crudité plus a 1-ounce piece of cheese.
Mix 1/2 cup 0% plain, unsweetened Greek yogurt with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Dip fresh crudité in this sweet, creamy dip.
Have the rest of the frittata from Wednesday’s breakfast. Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic vinegar, and 1 cup fat-free milk. Have one slice of whole-wheat toast topped with 2 teaspoons butter. For dessert, have a single-serve ice cream, like a Magnum Mini Bar.
Mix together 1/2 cup 2% Greek yogurt with 1/2 finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and pepper if desired. Spread half of yogurt sauce (save remaining sauce for later use) on a 100% whole-grain sandwich thin (like Arnold’s) or pita and eat with a cup or more of veggies.
Marinate 6 ounces of shrimp in a basil marinade for at least 30 minutes or overnight. To make basil marinade: Whisk together 1/4 cup white wine vinegar, 1 teaspoon olive oil, 1 tablespoon lemon juice, and 1/8 cup chopped fresh basil or 1 teaspoon dried basil. Grill shrimp until cooked through. Top 2 cups of romaine lettuce with the shrimp and mix well into greens for added flavor. Serve with 1 cup blueberries and enjoy 1 ounce chocolate (about 4 Dove Miniatures) for dessert.