7-Day Mediterranean Diet Meal Plan for Beginners

Whether you're new to cooking, just starting your journey to healthier eating, or looking to simplify your routine, this Mediterranean meal plan for beginners can help.

If you're looking to eat healthier but aren't sure where to start, this beginner-friendly Mediterranean diet meal plan is a great choice. We aim to keep the plan simple by repeating breakfast and lunch options, occasionally using leftovers for dinner, and choosing Mediterranean diet recipes that don't have super-long ingredient lists or a ton of steps. If you are living with prediabetes, type 2 diabetes (consult your doctor first), heart disease, or are simply looking to improve your health or follow the Mediterranean diet, this plan can be beneficial for you. There are two calorie levels: 1,500 or 2,000 calories, depending on your calorie needs and satiety levels.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

More About This Meal Plan

The Mediterranean diet is more of a lifestyle than a restrictive diet with food "rules." Its goal is to incorporate the nutritious foods that people traditionally eat in the areas surrounding the Mediterranean Sea. It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs, and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods. Plus, the diet emphasizes the importance of cooking at home, enjoying meals with others, and fitting in regular exercise, like walking.

Mediterranean Diet Health Benefits

The Mediterranean diet was voted the best diet by U.S. News & World Report for a reason—it has so many health benefits. Because this diet includes plenty of healthy fats, limits unhealthy saturated fats, and includes plenty of fiber from produce and whole grains, the Mediterranean diet can help improve heart health and support brain health. A 2023 Neurology study found the Mediterranean diet was associated with fewer signs of Alzheimer's disease in the brains of older adults.

Mediterranean Diet Foods List

• Olive oil
• Fish, including canned and frozen fish
• Beans and lentils
• Fresh and frozen fruits and vegetables
• Herbs, like basil, rosemary, and oregano
• Whole grains, like oatmeal, quinoa, whole-wheat pasta and brown rice
• Red wine, in moderation
• Nuts, seeds, and nut butters
• Eggs
• Fermented dairy, like kefir and nonfat plain Greek yogurt

Meal-Prep Ideas

Set yourself up for success this week by getting some meal prep done in advance.

1. Make Cinnamon Roll Overnight Oats to have for breakfast on Days 2 through 6.
2. Meal-prep the Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5.
3. Whip up Garlic-Dijon Vinaigrette to have throughout the week.

Disclaimer:
Note: Consider speaking with your health-care provider about whether this plan is suitable for your individual nutrition needs.