Joy’s 7-Day Mediterranean Meal Plan

There's a reason the Mediterranean diet reigns as one of the most popular and effective diets of all time. It's an easy, science-based meal plan packed with delicious whole foods with numerous health benefits.

In fact, the Mediterranean diet is ranked number one in the world year after year. US News & World Report best diet listand in 2024 it will slip back into the number one spot.

This approachable approach to healthy eating focuses on nutrient-dense plant-based foods (vegetables, fruits, whole grains, legumes) and heart-healthy fats. The Mediterranean diet has been proven to support weight loss, cardiovascular health, brain power, and promote graceful aging.

Many studies suggest that following a Mediterranean diet may lower your risk of heart disease, type 2 diabetes, certain cancers, dementia, depression, and other serious health conditions. .

If you're looking for a science-backed diet that's not only easy to follow but also budget-friendly, the Mediterranean diet may be right for you. Need a starting point? Check out his 7-day meal plan to easily prepare a week's worth of delicious, nutritious meals.

What is the Mediterranean Diet?

The Mediterranean Diet is more than a diet, it's a lifestyle approach to health and well-being. Rather than restricting food groups or counting calories, it's all about savoring the nutritious, whole foods you already love.

While there are no hard and fast rules about what you shouldn't eat, the Mediterranean diet does.

Emphasize consuming only moderate amounts of chicken, dairy products, eggs, and wine…. We have stricter limits on red meat and sweets.

The Mediterranean diet is based on the traditional foods and eating habits of people from countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, Turkey, Morocco, and Croatia.

There are actually 16 countries bordering the Mediterranean Sea, and each one is different in terms of food availability, cuisine, spices, and cooking methods. However, overall the same basic dietary principles apply.

• The diet focuses primarily on plant-based foods such as vegetables, fruits, legumes, whole grains, nuts, and seeds.
• Butter is replaced with olive oil.
• Fish, eggs, and chicken are great sources of animal protein.
• Dairy products such as yogurt and cheese are limited to a few times a week.
• Limit red meat to a few times a month.
• Meals are seasoned with various herbs and spices.
• I enjoy sharing food with friends and family.

Joy's 7 Day Mediterranean Diet Plan

This plan provides approximately 1,600 calories per day and provides a portion reference point for individuals seeking weight loss. Note: This plan includes a glass of wine, a small daily snack, and unlimited non-starchy vegetable options. Please refer to the following. Adjust to meet your personal weight management and health goals, increasing or decreasing portion sizes as needed.

Click here to download the plan!

• Eat according to a schedule: Eat a meal or snack at least every 4 to 5 hours.
• Mix and match meal and snack options. Repeat your favorite meal or snack as often as you like.
• Decide the menu the night beforewhich means we have a game plan.
• Drink water throughout the day. Keep a reusable water bottle on hand to keep you drinking continuously.
• Eat healthier snacks when watching TV or movies. Light popcorn and vegetables.
• Eat unlimited amounts of non-starchy vegetables (Carrots, tomatoes, peppers, celery, cucumbers, etc.) Any time of the day.
• Be selective about snacks and alcohol. Try to limit sweets to small amounts and limit your alcohol intake.

breakfast options

1. Greek omelette: Mix 1 egg and 3 egg whites with spinach, dill, and optional feta cheese. Serve with a slice of whole wheat toast.
2. PB & Berry Breakfast Bowl. This easy morning meal has everything you need for a great day.
3. Oatmeal with fruits and nuts. Mix 1/2 cup of dried oats with 1 cup of your favorite milk (almond milk, low-fat milk, etc.). Top with 1/2 cup chopped fruit, 1 tablespoon chopped nuts, and 1 teaspoon honey or maple syrup, if desired. Sprinkle with ground cinnamon.
4. PB & banana English muffin. Toast 1 whole wheat English muffin. Sprinkle 1 tablespoon peanut butter, 1/2 sliced ​​banana, and cinnamon on top.
5. avocado and egg toast. Elevate classic avocado toast with a protein-rich twist. Enjoy with your favorite vegetables and seasonings.
6. longevity smoothie. Make this delicious superfood smoothie. For extra protein, add a spoonful of vanilla or chocolate protein powder, or enjoy with a boiled egg or a container of single-serve Greek yogurt on the side.
7. overnight oats. Enjoy these delicious “make-ahead” variations below. banana bread overnight oats, blueberry muffin overnight oats or key lime overnight oats.
   

lunch options

1. grilled fish and vegetables. Enjoy 6 ounces of your favorite fish with 2 cups of vegetables, grilled, roasted, or sautéed in olive oil.
2. Mezze plate with hummus, nuts and fruit. Make a mezze plate with 1/4 cup hummus (try mine) lentil hummus or edamame hummus), unlimited crudités or raw vegetables, 1 small whole-wheat roll or 1/2 large pita, 1 cup grapes, 10 almonds or walnuts (or 1 ounce of cheese).
3. mediterranean quinoa salad. This Mediterranean masterpiece incorporates all the delicious and outstanding elements of a health-promoting diet.
4. Lentil vegetable superfood stew. Enjoy 2 cups of this wonderful A delicious stew that nourishes your body from head to toe. Serve with fresh fruit (1 cup grapes or berries, or 1 apple, pear, orange, grapefruit, or banana).
5. chicken caesar wrap. Enjoy the Chicken Caesar Wrap with Creamy Avocado Dressing. Another highlight is that it comes with crunchy carrot sticks and green peppers on the side.
6. Wild salmon and chickpea salad. Make this delicious Mediterranean Salmon Salad.
7. mediterranean harvest bowl. Create a nutritious bowl that delivers sweet, savory, crunchy goodness and a treasure trove of nutrients in every bite.

dinner options

1. Mediterranean stuffed peppers with tahini drizzle. Make stuffed peppers and enjoy with a side salad of mixed greens and non-starchy vegetables topped with 2 teaspoons of olive oil and unlimited balsamic vinegar or fresh lemon juice.
2. Lemon chicken soup with orzo. Tender chicken, delicate orzo, and citrus flavors combine for a great big bowl of sun-kissed goodness. Enjoy with chopped salad tossed with 2 teaspoons of extra virgin olive oil and unlimited vinegar or fresh lemon juice.
3. With grilled fish superfood minestrone. Enjoy your favorite roasted, grilled, or broiled fish with 2 cups of this flavorful, veggie-packed minestrone soup.
4. shrimp broccoli scampi. Make this light and flavorful pasta dish. It's quick to make on a busy weeknight, yet it's a luxurious dish perfect for special gatherings.
5. Greek burger with feta cheese and roasted red pepper. Let's make a Mediterranean-style turkey burger.Add a side salad tossed with 1-2 teaspoons of olive oil and unlimited vinegar, lemon or lime juice.
6. 1 piece Mediterranean shrimp with charred vegetables. Create a self-contained dish using shrimp, broccoli, and green beans. Enjoy this recipe with roasted sweet potatoes or 1 cup of rice, quinoa or whole grain pasta.
7. chicken bruschetta. Take your bruschetta game to the next level by making chicken bruschetta. Enjoy with your favorite vegetables and baked sweet potato, or 1 cup of rice, quinoa, or pasta.

Snack options

• Dried apricots and almonds: 8 dried apricots (or 3 dates) and 10 almonds.

• light popcorn: Enjoy 4 cups of light store-bought popcorn or make a variety of delicious variations. rosemary parmesan popcorn or fiesta lime popcorn.

• 1/4 cup hummus with vegetables or creamy guacamole.

• hummus deviled eggs (divided into 8 equal parts)

• Apple and 1 tablespoon peanut butter.

• Greek yogurt (1 cup) + berries

• Zucchini walnut muffins