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Mediterranean meal plan

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. 

Download your 7-day Mediterranean meal plan (PDF, 611KB)

 

The weekly overview

 

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Monday

Breakfast:Bircher muesli

Lunch:Hearty minestrone soup

Dinner:Grilled lemon and chilli chicken with couscousandspinach, lemon and feta salad

Pudding:Full of fruit sundaes

Choose from snacks including fruit, nuts and low-fat yogurt.

 

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Tuesday

Breakfast: Avocado, banana and cashew toast

Lunch:Mediterranean pasta salad

Dinner:Cod Portugaise with boiled new potatoes and side salad

Pudding: Low-fat yogurt

Choose from snacks including fruit and oatcakes and low-fat cottage cheese.

 

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Wednesday

Breakfast:Almond, apricot and pumpkin seed granola

Lunch:Hearty Spanish omelettewith salad

Dinner:Galician stew with roasted butternut squash

Pudding: Medium banana

Choose from snacks including fruit, low-fat yogurt, nuts and oatcakes withmushroom pate.

 

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Thursday

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

Choose from snacks including warm exotic fruit salad, low-fat yogurt, oatcakes withbeetroot hummusand fruit.

 

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Friday

Breakfast:Very berry porridge

Lunch:Roasted peppers with feta cheeseandminted aubergine with spinach and pine nuts

Dinner:Crisp salmon salad

Pudding:Blueberry and lemon cheesecake

Choose from snacks including fruit, low-fat yogurt, nuts andspicy roasted chickpeas.

 

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Saturday

Breakfast: Poached eggs on wholemeal toast

Lunch:Herby mackerel and roasted tomato and pepper bulgar wheat salad

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.

 

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Sunday

Breakfast:Almond, apricot and pumpkin seed granolawith blueberries

Lunch:Kale and green lentil soup

Dinner:Marinated chicken skewers with couscous

Pudding:Warm exotic fruit saladwith low-fat yogurt

Choose from snacks including nuts, oatcakes with peanut butter andspicy 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.

General healthy eating information

To help us manage our weight and choose a healthier diet, reference intakes (RIs) have been devised and give a useful indication of how much energy the average person needs and how a particular nutrient fits into your daily diet.

RIs are not intended as targets, as energy and nutrient requirements are different for all people depending on your age, sex and activity levels. The term ‘reference intakes’ has replaced ‘guideline daily amounts’ (GDAs), which used to appear on food labels. But, the basic principle behind these two terms is the same.

RIs values are based on an average-sized woman doing an average amount of physical activity. This is to reduce the risk of people with lower energy requirements eating too much, as well as to provide clear and consistent information on labels.

As part of a healthy balanced diet, an adult's reference intakes for energy and carbohydrate in a day is 2000 kcal and 260g, respectively.

The ‘family of four' meal plan should be adjusted according to your needs. Remember, we don't all need to eat the same amount of calories. Men, who are generally heavier and have more muscle compared to women, require more calories. Young children also need fewer calories than adults. In contrast, older boys from 11 years and girls from 15 years and above, are likely to need more calories. So, adjust portion sizes accordingly to meet your needs.

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