Mediterranean meal plan

Vegetable‑forward meals, extra‑virgin olive oil, fish and legumes — practical, tasty and heart‑friendly.

Day 1

Olive oil & colorful greens

P 110 g
C 220 g
F 70 g

Classic start: extra‑virgin olive oil, vegetables, seafood or poultry, and whole grains.

  • Use extra‑virgin olive oil as the main fat
  • Build plates around vegetables, legumes and whole grains
  • Fish or seafood 2–3× weekly
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Breakfast — tomato toast & feta
Whole‑grain toast rubbed with tomato + olive oil; crumble of feta; fruit.
Benefits: Olive oil polyphenols and lycopene; dairy calcium; fiber. Vitamins: A, E, K, C, calcium.
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Lunch — Greek chickpea salad
Chickpeas, tomato, cucumber, olives, red onion, feta; olive oil & lemon.
Benefits: Plant protein and fiber; heart‑healthy fats; antioxidants. Vitamins: Folate, K, C, E.
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Dinner — baked salmon & bulgur
Oven salmon with herbs; bulgur; arugula salad with olive oil & lemon.
Benefits: Omega‑3s; whole‑grain carbs; leafy greens for micronutrients. Vitamins: D, B12, B‑complex, K.
~2000 kcal
Day 2

Legumes & whole grains

P 112 g
C 210 g
F 72 g

High‑fiber day built around legumes; gentle protein from yogurt and poultry; generous vegetables.

  • ≥ 600 g vegetables/fruit across the day
  • Legumes provide fiber, iron and steady energy
  • Olive oil for flavor and heart health
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Breakfast — Greek yogurt bowl
Greek yogurt, seasonal fruit, walnuts; drizzle of olive oil or honey (optional).
Benefits: Probiotics and calcium; fiber and polyphenols from fruit; healthy fats. Vitamins: B12, calcium, C, E.
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Lunch — lentil soup & bread
Tomato‑lentil soup with carrots & celery; slice of whole‑grain bread; side salad.
Benefits: Fiber and iron from legumes; steady energy from whole grains. Vitamins: Folate, B‑complex, A, C.
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Dinner — chicken souvlaki & rice
Grilled chicken skewers; small portion of rice; tzatziki; tomato‑cucumber salad.
Benefits: Lean protein and carbs for recovery; probiotics from yogurt; veg for fiber. Vitamins: B6, niacin, C, K, calcium.
~2050 kcal
Day 3

Seafood & greens

P 110 g
C 215 g
F 68 g

Focus on fish, greens and herbs; modest portions of whole grains or potatoes.

  • Use herbs, lemon and olive oil to drive flavor
  • Keep portions moderate; let vegetables fill the plate
  • Finish meals with fruit for a sweet note
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Breakfast — veggie omelet
Olive‑oil omelet with tomato, onion and spinach; slice of whole‑grain bread.
Benefits: Protein and healthy fats; greens add iron and folate; carbs for energy. Vitamins: A, K, B12, folate.
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Lunch — tuna pasta salad
Whole‑grain pasta with tuna, olives, cherry tomatoes, capers; olive oil & lemon.
Benefits: Omega‑3s with complex carbs; antioxidants and fiber from vegetables. Vitamins: D, B12, B‑complex, C, K.
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Dinner — baked cod & potatoes
Baked cod with herbs; roasted baby potatoes; mixed greens with olive oil.
Benefits: Lean protein and potassium; greens provide fiber and micronutrients. Vitamins: B12, D, C, K.
~2000 kcal

Mediterranean meal plan — personalized for you

Your personalized Mediterranean plan. Weekly updates with no repeats and a short grocery list.

  • Calories and P/C/F computed from your sex, age, weight, height and activity.
  • Mediterranean‑aware menus with allergies and dislikes respected.
  • Weekly update with no repeats and a short, practical grocery list.
  • Simple step‑by‑step recipes with clear portions and macros.
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