This 5 Day Mediterranean Diet Meal Plan is a simple, flavorful way to enjoy balanced meals built around fresh vegetables, lean proteins, whole grains, and healthy fats.
Each day includes easy breakfast, lunch, dinner, and snack ideas inspired by classic Mediterranean ingredients like olive oil, herbs, legumes, and seasonal produce. Whether you’re new to the Mediterranean diet or just looking for a realistic weeknight-friendly plan, these recipes make it easy to stay on track while still enjoying satisfying, nutrient-rich meals.
What you will read about.
What makes the Mediterranean Diet so good?
Healthy Mediterranean diet recipes focus on simple, wholesome ingredients that are naturally satisfying and full of flavor. Most meals are built around vegetables, beans, whole grains, and heart-healthy fats like extra-virgin olive oil, with lean proteins such as chicken, fish, or legumes used to round things out. Fresh herbs, garlic, lemon, and spices add bold taste without relying on heavy sauces or excess salt. The result is a style of eating that feels both nourishing and realistic—perfect for anyone who wants healthy meals that still feel comforting, colorful, and delicious.
Here’s a 5-day Mediterranean diet meal plan using Mediterranean-diet friendly recipes from FoodWineandLove.com (all recipes are aligned with Mediterranean principles — lots of veggies, healthy fats like olive oil, legumes, lean proteins, whole grains, etc.). Most links point to recipes archived on the FoodWineandLove site — you’ll need to click each to view ingredients and full instructions
Monday
Day 1
Breakfast:
• Avocado Breakfast Bruschetta – whole grain toast topped with smashed avocado and fresh herbs.
Lunch:
• Easy Chicken and Orzo Salad – lean chicken breast with orzo and Mediterranean vegetables.
Dinner:
• Mediterranean Style Chicken Piccata – light, lemon-y chicken with herbs.
Snack:
• Savory Oven Roasted Chickpeas – crispy, high-fiber snack
Tuesday
Breakfast:
• Whole Wheat and Oatmeal Muffins – wholesome, satisfying start.
Lunch:
• Mediterranean Diet Potato Salad – Mediterranean twist on a classic side.
Dinner:
• Easy Mediterranean Chicken Kabobs – lean protein with veggie skewers.
Snack:
• Fresh Fruit & Nuts (simple combo or from the 25 Snack Ideas list) – fruit plus nuts for healthy fats.
Wednesday
Breakfast:
• Yogurt with Honey & Nuts (use Mediterranean diet staples like Greek yogurt, walnuts). (General foodwineandlove diet theme)
Lunch:
• Tortellini Salad with Avocado Vinaigrette – flavorful, balanced lunch salad.
Dinner:
• Sheet Pan Lemon Roasted Vegetables & Potatoes – pair with grilled fish or chicken if desired (vegetables from Sheet Pan Lemon Roasted Vegetables list).
Snack:
• Easy Salted Chickpea Chips – crunchy, healthy snack option.
Thursday
Breakfast:
• Oat and Seed Granola Bars – make ahead for easy mornings.
Lunch:
• Mediterranean Diet Arugula Pasta Salad – light yet filling.
Dinner:
• Classic Eggplant Caponata – rich veggie-forward main (serve with whole wheat bread).
Snack:
• Roasted Tomato with White Bean Crostini – protein + veggies
Friday
Breakfast:
• Mediterranean Diet Whole Wheat Garlic Toasted Flatbread Chips with Hummus – fiber + healthy fats.
Lunch:
• Easy Chicken Foil Packets (mediterranean seasoned) – simple protein and vegetables.
Dinner:
• Mediterranean Diet Margherita Pizza (whole wheat crust) – balanced comfort meal.
Snack:
• Mediterranean Diet Chocolate Chia Pudding – a lighter Mediterranean dessert/snack option.
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Tips For a Successful Meal Plan Week.
• Prep once, eat twice: Many of these salads, roasted veggies, and proteins can be cooked in larger batches and enjoyed across meals.
• Stay balanced: Focus on a mix of vegetables, lean protein, legumes, whole grains, and healthy fats like olive oil throughout the day.
• Season freely: Use fresh herbs (basil, oregano, parsley) and citrus (lemon) to boost flavor without added salt.
🛒 5-Day Mediterranean Diet Shopping List
🥦 Produce
- Mixed salad greens (e.g., arugula, spinach, romaine)
- Cherry or grape tomatoes
- Cucumbers
- Bell peppers
- Red onion
- Avocados
- Lemons (for dressings & marinades)
- Garlic cloves
- Fresh herbs (parsley, basil, oregano, mint)
- Zucchini
- Sweet potatoes
- Potatoes (for roasting, salads)
- Other veg as desired (eggplant, carrots, etc.)
🥖 Whole Grains & Bread
- Whole grain bread or whole wheat toast
- Whole wheat flatbread or pita
- Orzo, couscous, or whole grain pasta
- Brown rice or other whole grains
🐟 Proteins
- Chicken breasts or thighs (lean protein)
- Canned tuna or salmon (optional for salads)
- Chickpeas (canned or dry)
- Other legumes like white beans or black beans
🧀 Dairy & Eggs
- Feta cheese (for salads)
- Greek yogurt (optional for breakfast or dips)
- Eggs (for breakfast or binding recipes)
🥜 Nuts & Seeds
- Nuts (e.g., walnuts, almonds)
- Seeds (e.g., chia, sesame)
🍋 Pantry Essentials & Condiments
- Extra-virgin olive oil (EVOO) — staple for dressings, sautéing, roasting
- Red wine vinegar or balsamic vinegar
- Canned tomatoes (diced or crushed)
- Kalamata olives
- Hummus or ingredients to make it (tahini, lemon, garlic)
- Herbs & spices (oregano, basil, paprika, cumin)
- Sea salt & black pepper
🍇 Fruit & Snacks
- Fresh fruit (berries, citrus, apples, grapes)
- Dried fruit (optional for breakfast or salads)
- Olives or artichoke hearts (canned or jarred)
- Roasted chickpeas or nuts for snacks
🧂 Optional Extras
- Whole wheat crackers or flatbreads for snacks
- Parmesan or similar hard cheese (optional)
🧠 Pantry & Prep Tips
- Olive oil is your core fat source: use extra-virgin olive oil as your main cooking and dressing fat.
- Bulk cook grains & proteins: prepare larger portions of whole grains and protein (like chicken or chickpeas) so you can reuse them across meals.
- Season simply: lemons, olive oil, fresh herbs, garlic, and oregano will go a long way in Mediterranean recipes.
Print the Shopping List
5 Day Mediterranean Diet Meal Plan Week 1
Ingredients
Produce
- Mixed salad greens (arugula, spinach, romaine)
- Cherry or grape tomatoes
- Cucumbers
- Bell peppers
- Red onion
- Avocados
- Lemons
- Garlic
- Fresh herbs parsley, basil, oregano, mint
- Zucchini
- Eggplant for caponata
- Potatoes + sweet potatoes
Whole Grains & Bread
- Whole grain bread
- Whole wheat flatbread or pita
- Orzo
- Whole wheat pasta
- Optional: brown rice or quinoa
Proteins
- Chicken breasts or thighs
- Canned tuna or salmon optional
- Chickpeas canned or dry
- White beans for crostini
Dairy & Eggs
- Feta cheese
- Greek yogurt
- Eggs
Nuts & Seeds
- Walnuts or almonds
- Chia seeds for chia pudding
- Optional: sesame seeds
Pantry & Condiments
Fruit & Snacks
- Fresh fruit berries, citrus, apples, grapes
- Optional: dried fruit
- Optional: whole wheat cracker
Recipe Notes
Also, please see the actual recipe posts for further details on the recipes. Nutritional Information is only an estimate and can vary especially with ingredients that are used. To make the recipes fully vegan, please make sure that you are using fully vegan ingredients. To make the recipes fully Mediterranean Diet compliant, please use ingredients that are friendly to the Mediterranean diet.
See Foodwineandlove.com for details on this recipe.
originally posted:
February 23, 2026*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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