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Mediterranean Meal PlanFresh & Flavorful

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

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Heart Health

Olive oil, fish and fiber work together to support cardiovascular wellness.

Longevity

The world's most studied diet for long, healthy life and disease prevention.

Enjoyable

Flavorful meals you actually look forward to — no deprivation needed.

Sample 3-Day Menu

Taste the Mediterranean lifestyle with these balanced meals.

Day 1

Olive Oil & Colorful Greens

P 110gC 220gF 70g~2000 kcal
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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.
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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.
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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.
Day 2

Legumes & Whole Grains

P 112gC 210gF 72g~2050 kcal
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Breakfast — Greek Yogurt Bowl

Greek yogurt, seasonal fruit, walnuts; drizzle of olive oil or honey.

Benefits: Probiotics and calcium; fiber and polyphenols; healthy fats.
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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.
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Dinner — Chicken Souvlaki & Rice

Grilled chicken skewers; small portion of rice; tzatziki; tomato‑cucumber salad.

Benefits: Lean protein and carbs; probiotics from yogurt; veg for fiber.
Day 3

Seafood & Greens

P 110gC 215gF 68g~2000 kcal
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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.
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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.
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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.

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