Your 7-day Mediterranean meal plan
Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you.
This nutritionally balanced meal plan is suitable for those wishing to follow a Mediterranean-style diet including lots of fresh ingredients from lean meat and fish to fruits, vegetables and olive oil. It's both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.
Please note that the full nutritional information and exact specifications for all meals and snacks is available in the PDF only, and not listed below.
The weekly overview
Breakfast: Bircher muesli
Lunch: Hearty minestrone soup
Pudding: Full of fruit sundaes
Choose from snacks including fruit, nuts and low-fat yogurt.
Breakfast: Avocado, banana and cashew toast
Lunch: Mediterranean pasta salad
Pudding: Low-fat yogurt
Choose from snacks including fruit and oatcakes and low-fat cottage cheese.
Breakfast: Almond, apricot and pumpkin seed granola
Lunch: Hearty Spanish omelette with salad
Pudding: Medium banana
Choose from snacks including fruit, low-fat yogurt, nuts and oatcakes with mushroom pate.
Breakfast: Wholemeal toast and peanut butter and a banana
Lunch: Chickpea and tuna salad
Dinner: Greek-style chicken pittas
Pudding: Blackcurrant and raspberry ice cream
Breakfast: Very berry porridge
Dinner: Crisp salmon salad
Pudding: Blueberry and lemon cheesecake
Choose from snacks including fruit, low-fat yogurt, nuts and spicy roasted chickpeas.
Breakfast: Poached eggs on wholemeal toast
Dinner: Aubergine and courgette Parmesan bake with green salad
Pudding: Reduced-fat vanilla ice cream
Choose from snacks including fruit. low-fat yogurt and oatcakes with cottage cheese and cucumber.
Breakfast: Almond, apricot and pumpkin seed granola with blueberries
Lunch: Kale and green lentil soup
Pudding: Warm exotic fruit salad with low-fat yogurt
Choose from snacks including nuts, oatcakes with peanut butter and spicy roasted chickpeas.
Mediterranean meal plan
The Mediterranean diet is associated with lower rates of heart disease. Although the majority of studies on this diet have taken place in Mediterranean countries, there is evidence that the Mediterranean-style diet can promote weight loss, improve blood glucose control and help reduce cardiovascular risk in people with Type 2 diabetes.
This is a diet largely based on plant foods and therefore includes a lot of fruits and vegetables, beans and pulses, nuts and seeds, wholegrain breads and pasta and olive oil. It also includes some dairy (milk and yogurts), eggs and fish, in moderation. Red meat and processed foods are usually avoided, and wine is included in moderation.