Take a trip to the Mediterranean from the comfort of your own kitchen. That means eating plenty of fresh fruits and vegetables, as well as healthy fats from fish and nuts. We've made it easy with a week's worth of delicious, fresh meals.
7-Day Mediterranean Meal Plan
Updated on Sep. 23, 2024
1/20
Day 1 Breakfast: Mediterranean Omelet
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
This fluffy omelet gives us reason to get a move on for breakfast. For a bit of extra flair, add some chopped fresh herbs like basil, oregano or tarragon. —Milynne Charlton, Scarborough, Ontario
Nutrition Facts:
1/2 omelet: 236 calories, 18g fat (8g saturated fat), 395mg cholesterol, 472mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 15g protein.
Editor’s Tip: Mediterranean food is always a good idea. From light orzo salads to sweet baklava, these Mediterranean recipes will transport you to the seaside.
2/20
Day 1 Lunch: Mediterranean Chicken Pasta
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
For special days, I make this cheesy pasta bake loaded with chicken and all sorts of veggies. Want a vegetarian version? Use vegetable stock and garbanzo beans. —Liz Bellville, Havelock, North Carolina
Nutrition Facts:
1-1/2 cups: 357 calories, 8g fat (2g saturated fat), 39mg cholesterol, 609mg sodium, 42g carbohydrate (4g sugars, 4g fiber), 23g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1-1/2 fat, 1 vegetable.
3/20
Day 1 Dinner: Cod and Asparagus Bake
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Visit the olive bar in your supermarket to put a new twist on cod in this simple high-protein, low-fat entree that’s a weeknight lifesaver. — Tria Olsen, Queen Creek, Arizona
Nutrition Facts:
1 fillet: 163 calories, 3g fat (0 saturated fat), 65mg cholesterol, 598mg sodium, 4g carbohydrate (1g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat.
4/20
Yogurt & Honey Fruit Cups
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
A tasty combo of fresh fruit and creamy orange-kissed yogurt, this is guaranteed to disappear fast from your breakfast table. —Taste Recipes Test Kitchen
Nutrition Facts:
3/4 cup: 97 calories, 0 fat (0 saturated fat), 2mg cholesterol, 22mg sodium, 23g carbohydrate (9g sugars, 2g fiber), 2g protein. Diabetic exchanges: 1 fruit, 1/2 starch.
5/20
Quinoa Tabbouleh
Total Time
35 min
Servings
8 servings
From the Recipe Creator:
Tabouli is a super fresh, mostly parsley salad with finely cracked wheat, juicy tomatoes, onion, fresh lemon juice, good quality extra virgin olive oil and a hint of fragrant mint. I added a little gluten-free twist to this recipe by replacing the cracked wheat with quinoa and then added some cucumbers for a nice crunch. For a delicious and colorful appetizer, serve in butter lettuce cups or endive leaves. —Nikki Haddad, Germantown, Maryland
Nutrition Facts:
3/4 cup: 160 calories, 8g fat (1g saturated fat), 0 cholesterol, 258mg sodium, 18g carbohydrate (2g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
6/20
Mediterranean Chicken
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Everyone I know loves this special chicken recipe. I changed a few things to make it healthier, but it tastes just as good. — Kara Zilis, Oak Forest, Illinois
Nutrition Facts:
1 serving: 417 calories, 12g fat (3g saturated fat), 70mg cholesterol, 386mg sodium, 44g carbohydrate (6g sugars, 6g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1 fat.
7/20
Day 3 Breakfast: Mediterranean Broccoli & Cheese Omelet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
Nutrition Facts:
1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein.
8/20
Day 3 Lunch: Mediterranean Pork & Orzo
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
On a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York
Nutrition Facts:
1-1/3 cups: 372 calories, 11g fat (4g saturated fat), 71mg cholesterol, 306mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
9/20
Feta Shrimp Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband and I tried a dish similar to this on our honeymoon in Greece. I re-created the flavors in this recipe when we got home. When I make it now, it brings back wonderful memories. —Sonali Ruder, New York, New York
Nutrition Facts:
1-1/4 cups: 240 calories, 8g fat (3g saturated fat), 149mg cholesterol, 748mg sodium, 16g carbohydrate (9g sugars, 5g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
10/20
Day 4 Breakfast: Mediterranean Tomato Bites
Total Time
35 min
Servings
32 pastries
From the Recipe Creator:
My friend Mary served these lovely appetizers at a summer gathering several years ago, and I adapted it a bit to my taste. It's a great August recipe when tomatoes and herbs are at their freshest! —Susan Wilson, Milwaukee, Wisconsin
Nutrition Facts:
1 pastry: 106 calories, 6g fat (2g saturated fat), 8mg cholesterol, 136mg sodium, 9g carbohydrate (0 sugars, 1g fiber), 3g protein.
11/20
Day 4 Lunch: Mediterranean Cobb Salad
Total Time
1 hour 5 min
Servings
10 servings
From the Recipe Creator:
I'm a huge fan of taking classic dishes and adding some flair to them. I also like to change up heavier dishes, like the classic Cobb salad. I've replaced typical chicken with crunchy falafel that's just as satisfying. —Jenn Tidwell, Fair Oaks, California
Nutrition Facts:
1 cup: 258 calories, 18g fat (5g saturated fat), 83mg cholesterol, 687mg sodium, 15g carbohydrate (3g sugars, 5g fiber), 13g protein.
12/20
Day 4 Dinner: Chicken & Goat Cheese Skillet
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
My husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
Nutrition Facts:
1-1/2 cups chicken mixture: 251 calories, 11g fat (3g saturated fat), 74mg cholesterol, 447mg sodium, 8g carbohydrate (5g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 vegetable.
13/20
Veggie Omelet with Goat Cheese
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
My family eats a lot of vegetables so I'll set some aside at dinner to use in an omelet the next day. This cuts prep time in half! I like the versatility of this recipe because it can be made with whatever veggies and cheeses you have. —Lynne Keast, Monte Sereno, California
Nutrition Facts:
1/2 omelet: 316 calories, 23g fat (7g saturated fat), 393mg cholesterol, 539mg sodium, 9g carbohydrate (5g sugars, 3g fiber), 19g protein.
14/20
Day 5 Lunch: Mediterranean Chickpeas
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Nutrition Facts:
1 cup chickpea mixture with 2/3 cup couscous: 340 calories, 10g fat (1g saturated fat), 0 cholesterol, 677mg sodium, 51g carbohydrate (9g sugars, 9g fiber), 11g protein.
15/20
Day 5 Dinner: Parmesan Chicken with Artichoke Hearts
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I've liked the chicken and artichoke combo for a long time. Here's my own lemony twist. With all the praise it gets, this dinner is so much fun to serve. —Carly Giles, Hoquiam, Washington
Nutrition Facts:
1 chicken breast half with 3/4 cup artichoke mixture: 339 calories, 9g fat (3g saturated fat), 98mg cholesterol, 667mg sodium, 18g carbohydrate (2g sugars, 1g fiber), 42g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat, 1/2 starch.
16/20
Day 6 Breakfast: Mediterranean Veggie Brunch Puff
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
I make breakfast casseroles with whatever I have, like spinach, sweet red pepper and cheddar. With this puff, we like a burst of flavor from Greek vinaigrette. —Angela Robinson, Findlay, Ohio
Nutrition Facts:
1 piece with 1-1/2 teaspoons vinaigrette mixture: 281 calories, 17g fat (8g saturated fat), 175mg cholesterol, 656mg sodium, 16g carbohydrate (6g sugars, 2g fiber), 14g protein.
17/20
Day 6 Lunch: Mediterranean Chicken Orzo Soup
Total Time
45 min
Servings
6 servings (2-1/2 quarts)
From the Recipe Creator:
My husband is Greek, so I’m always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.
Nutrition Facts:
1-2/3 cups: 223 calories, 6g fat (1g saturated fat), 31mg cholesterol, 630mg sodium, 23g carbohydrate (2g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.
18/20
Mini Mediterranean Pizza
Total Time
19 min
Servings
4 servings
From the Recipe Creator:
I was on a mini pizza kick and had already served up Mexican and Italian variations, so I opted for a Mediterranean version and came up with these. —Jenny Dubinsky, Inwood, West Virginia
Nutrition Facts:
1 pizza: 287 calories, 12g fat (5g saturated fat), 47mg cholesterol, 783mg sodium, 25g carbohydrate (3g sugars, 4g fiber), 21g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat.
19/20
Day 7 Breakfast: Feta Asparagus Frittata
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
Asparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
Nutrition Facts:
1/2 frittata: 425 calories, 31g fat (12g saturated fat), 590mg cholesterol, 1231mg sodium, 8g carbohydrate (3g sugars, 3g fiber), 27g protein.
20/20
Day 7 Lunch: Saucy Mediterranean Chicken with Rice
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The hints of Mediterranean flavor in this chicken dish make it a family favorite. —Tabitha Alloway, Edna, Kansas
Nutrition Facts:
3/4 cup chicken mixture with 3/4 cup rice: 394 calories, 13g fat (2g saturated fat), 63mg cholesterol, 527mg sodium, 40g carbohydrate (3g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 2 fat.
