Create Weekly Meal Plan

7-Day Mediterranean Diet Meal Plan Day 1: Breakfast: Greek Yogurt with Honey, Walnuts & Berries • Ingredients: Greek yogurt, honey, walnuts, mixed berries • Instructions: Combine 1 cup of Greek yogurt with a drizzle of honey, a handful of walnuts, and mixed berries. Snack 1: Sliced Cucumber & Hummus Lunch: Greek Salad with Grilled Chicken • Ingredients: Grilled chicken breast, mixed greens, cherry tomatoes, cucumbers, red onion, Kalamata olives, feta, olive oil, lemon juice • Instructions: Toss the salad ingredients together and top with grilled chicken. Drizzle with olive oil and lemon juice. Snack 2: Almonds & Dried Apricots Dinner: Baked Salmon with Quinoa & Steamed Spinach • Ingredients: Salmon fillet, quinoa, spinach, olive oil, garlic, lemon • Instructions: Bake the salmon at 180°C for 12-15 minutes. Cook quinoa according to package instructions. Sauté spinach with garlic and olive oil. Day 2: Breakfast: Avocado Toast with Poached Egg • Ingredients: Whole grain bread, avocado, egg, olive oil • Instructions: Toast the bread, mash avocado on top, and add a poached egg. Drizzle with olive oil. Snack 1: Apple Slices with Almond Butter Lunch: Quinoa Tabouleh with Chickpeas • Ingredients: Quinoa, parsley, mint, tomatoes, cucumber, chickpeas, olive oil, lemon juice • Instructions: Mix cooked quinoa with chopped veggies, chickpeas, and herbs. Dress with olive oil and lemon. Snack 2: Greek Yogurt & Mixed Nuts Dinner: Shrimp Saganaki (or substitute with grilled veggies if allergic) • Ingredients: Shrimp (or veggies), tomato sauce, feta, olive oil, garlic, parsley • Instructions: Sauté shrimp or veggies in garlic and olive oil, add tomato sauce and cook until done. Sprinkle feta and parsley. Day 3: Breakfast: Oatmeal with Fresh Fruit & Honey • Ingredients: Oats, almond milk, mixed fruit, honey • Instructions: Cook oats with almond milk, top with fresh fruit, and drizzle with honey. Snack 1: Carrot Sticks with Hummus Lunch: Mediterranean Stuffed Bell Peppers • Ingredients: Bell peppers, quinoa, feta, spinach, chickpeas, tomatoes • Instructions: Stuff bell peppers with a mixture of cooked quinoa, spinach, feta, chickpeas, and tomatoes. Bake at 180°C for 20-25 minutes. Snack 2: Olives & Feta Cheese Dinner: Lemon & Herb Chicken with Roasted Vegetables • Ingredients: Chicken thighs, lemon, garlic, rosemary, zucchini, bell peppers, onions • Instructions: Marinate chicken in lemon, garlic, and rosemary. Roast chicken and vegetables together at 200°C for 25-30 minutes. Day 4: Breakfast: Spinach & Feta Omelette • Ingredients: Eggs, spinach, feta, olive oil • Instructions: Sauté spinach in olive oil, then add beaten eggs and cook. Top with feta before folding. Snack 1: Mixed Nuts & Dried Figs Lunch: Falafel Wrap with Tzatziki & Veggies • Ingredients: Whole grain wrap, falafel, tzatziki, lettuce, tomato, cucumber • Instructions: Spread tzatziki on the wrap, add falafel and veggies, and roll. Snack 2: Orange Slices & Pistachios Dinner: Grilled Swordfish with Panzanella Salad • Ingredients: Swordfish, stale bread, tomatoes, cucumbers, olives, basil, olive oil, vinegar • Instructions: Grill swordfish. For the salad, toss bread cubes with chopped veggies, basil, olive oil, and vinegar. Day 5: Breakfast: Smoothie Bowl with Banana, Berries & Chia Seeds • Ingredients: Almond milk, banana, mixed berries, chia seeds, honey • Instructions: Blend almond milk, banana, and berries. Top with chia seeds and honey. Snack 1: Cucumber Slices with Olive Tapenade Lunch: Greek Chicken Souvlaki with Tzatziki • Ingredients: Chicken breast, olive oil, oregano, lemon, garlic, tzatziki, pita bread • Instructions: Marinate chicken in olive oil, oregano, garlic, and lemon. Grill and serve with pita and tzatziki. Snack 2: Roasted Chickpeas Dinner: Moussaka (Lighter Version with Ground Turkey) • Ingredients: Ground turkey, eggplant, tomatoes, onions, béchamel sauce (lighter with almond milk) • Instructions: Layer cooked eggplant with turkey, tomatoes, and a light béchamel. Bake for 25-30 minutes at 180°C. Day 6: Breakfast: Mediterranean Scramble with Tomatoes & Olives • Ingredients: Eggs, cherry tomatoes, Kalamata olives, feta, spinach • Instructions: Sauté tomatoes and olives, then add beaten eggs. Scramble and top with feta and spinach. Snack 1: Dates & Almonds Lunch: Lentil Soup with Lemon & Herbs • Ingredients: Lentils, onions, carrots, celery, garlic, lemon, olive oil, parsley • Instructions: Cook lentils with vegetables and herbs. Finish with lemon juice and olive oil. Snack 2: Whole Grain Crackers with Tzatziki Dinner: Grilled Lamb Chops with Roasted Potatoes • Ingredients: Lamb chops, olive oil, garlic, rosemary, potatoes • Instructions: Grill lamb chops with rosemary and garlic. Roast potatoes with olive oil and herbs at 200°C for 30 minutes. Day 7: Breakfast: Greek Yogurt with Pomegranate & Almonds • Ingredients: Greek yogurt, pomegranate seeds, almonds, honey • Instructions: Mix Greek yogurt with pomegranate seeds, almonds, and a drizzle of honey. Snack 1: Bell Pepper Slices with Hummus Lunch: Mediterranean Grain Bowl with Farro • Ingredients: Farro, roasted veggies, feta, olives, spinach, olive oil, lemon • Instructions: Combine cooked farro with roasted veggies, feta, olives, and spinach. Drizzle with olive oil and lemon. Snack 2: Dark Chocolate & Mixed Nuts Dinner: Grilled Sea Bass with Ratatouille • Ingredients: Sea bass, zucchini, eggplant, tomatoes, garlic, olive oil • Instructions: Grill sea bass and serve with a side of ratatouille (sautéed zucchini, eggplant, tomatoes, and garlic). Grocery List: Produce: • Spinach • Mixed berries • Bananas • Apples • Avocado • Cherry tomatoes • Cucumbers • Bell peppers • Zucchini • Eggplant • Onions • Garlic • Lemon • Pomegranate seeds • Parsley • Mint • Rosemary • Dates • Figs • Olives Proteins: • Greek yogurt • Eggs • Chicken breast • Ground turkey • Salmon • Shrimp (or veggies) • Lamb chops • Swordfish • Sea bass • Falafel • Lentils • Chickpeas • Feta cheese • Almonds • Mixed nuts Grains/Legumes: • Whole grain bread • Quinoa • Farro • Oats • Whole grain crackers • Stale bread for Panzanella Condiments & Oils: • Olive oil • Balsamic vinegar • Honey • Hummus • Almond butter • Tzatziki • Tapenade This plan offers a variety of Mediterranean-inspired dishes while keeping preparation time under 30 minutes per meal. You can adjust ingredients as needed for any dietary preferences. Enjoy!