The great thing about the Mediterranean diet? There are no off-limits food groups or crazy restrictions—it’s hardly a diet at all. But you still have to figure out what to cook for breakfast, lunch and dinner every single day—whew. Don’t sweat it: This easy, tasty Mediterranean diet meal plan will get you through all 21 meals this week, from baked eggs and zoodles with avocado on Monday morning to Ina Garten’s chicken Marbella on Sunday night.
The Mediterranean Diet Meal Plan That Will Get You Through All 21 Meals This Week
It's hardly a diet at all
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Published Jun 18, 2024
Liz Andrew/Liz Moody
What Is the Mediterranean Diet?
In a nutshell, the Mediterranean diet emphasizes foods eaten in the Mediterranean (places like Greece, Italy, Israel and the Middle East). It’s all about filling your plate with whole grains, vegetables, fruit, beans, low-fat dairy, nuts, fish, lean red meat and olive oil, and there aren’t really any restrictions. Heart healthy and easy to follow, the Mediterranean diet has ranked no. 1 on the U.S. News & World Report list of best diets for the past seven years.
Monday Breakfast: Baked Eggs and Zoodles with Avocado
- Time Commitment: 25 minutes
- Why I Love It: keto friendly, <30 minutes, <10 ingredients
- Serves: 2
There’s nothing like avocado and sunny-side-up eggs to start your week on the right foot. Tear some fresh basil and sprinkle it on top to make it extra fancy.
Monday Lunch: Pesto Quinoa Bowls with Roasted Veggies and Labneh
- Time Commitment: 50 minutes
- Why I Love It: gluten free, vegetarian
- Serves: 4
Finally, there’s proof that eating healthy doesn’t have to be hard work. This bowl requires little more than roasting veggies on a single pan and cooking some quinoa.
Monday Dinner: Greek Lemon Chicken Skewers with Tzatziki Sauce
- Time Commitment: 1 hour, 30 minutes
- Why I Love It: gluten free, high protein
- Serves: 6
If you don’t feel like firing up the grill, don’t worry. These babies can easily be made on a cast iron grill pan or even in the oven. Serve them with a side of roasted Mediterranean vegetables for the full effect.
Tuesday Breakfast: Overnight Oats with Blueberries and Almonds
- Time Commitment: 8 hours, 5 minutes
- Why I Love It: make ahead, no cook
- Serves: 1
Personally, unless I’ve had my coffee, I can’t even think about what’s for breakfast. That’s why this genius oatmeal gets prepped the night before, so you can grab it and go.
Tuesday Lunch: Greek Yogurt Chicken Salad Stuffed Peppers
- Time Commitment: 30 minutes
- Why I Love It: make ahead, gluten free, kid-friendly
- Serves: 6
If I had known that lunch would be served in cute little bell-pepper boats, I would’ve hopped on the Mediterranean diet train wayyy earlier. (For what it’s worth, you can serve this chicken salad on toasted bread or by itself, too.)
Tuesday Dinner: Pan-Fried Cod with Orange and Swiss Chard
- Time Commitment: 30 minutes
- Why I Love It: <10 ingredients, beginner-friendly
- Serves: 4
Seafood is a Mediterranean diet staple, but don’t stress if cooking it at home seems intimidating. This dish goes from pan to plate in about 30 minutes.
Wednesday Breakfast: Savory Breakfast Salad
- Time Commitment: 20 minutes
- Why I Love It: gluten free, vegan, <30 minutes
- Serves: 2
Salad for breakfast? Don’t mind if I do. This is a great way to use up any leftover produce in your fridge, and if you roast some sweet potatoes the night before, you’re already halfway there.
Wednesday Lunch: 15-Minute Mediterranean Couscous with Tuna and Pepperoncini
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes
- Serves: 4
You could make this dish with another grain (quinoa or farro would be delicious), but the couscous is as easy to make as it is to boil water. And with oil-packed tuna for protein, you barely have to lift a finger. All lunches should be this effortless, shouldn’t they?
Wednesday Dinner: Zucchini Noodle Pad See Ew
- Time Commitment: 50 minutes
- Why I Love It: gluten free, high protein
- Serves: 2
Takeout, shmakeout. This fast and fresh version of a Thai favorite is light on oil and refined carbs, but not lacking in the flavor department.
Thursday Breakfast: Banana Chia Spinach Smoothie
- Time Commitment: 2 minutes
- Why I Love It: <15 minutes, no cook
- Serves: 2
I’m not going to lie, it can be tough to get me on the green juice train. But Gaby Dalkin’s veggie-packed smoothie just might change my mind, since it’s a little more filling and not too bitter.
Thursday Lunch: Quick Guacamole Quinoa Salad
- Time Commitment: 30 minutes
- Why I Love It: gluten free, vegan
- Serves: 4
Fast, easy, high in protein and basically a big plate of guacamole? Say no more—this is going on the menu immediately. (Even better if you already have a batch of quinoa at the ready.)
Thursday Dinner: Wild Alaska Salmon and Smashed Cucumber Grain Bowls
- Time Commitment: 55 minutes
- Why I Love It: high protein, low sugar
- Serves: 4
Save the leafy green salads for another night. This hearty grain bowl is just as nutritious, but much more substantial and satisfying. Plus, it takes less than an hour to make.
Friday Breakfast: Turkish Poached Eggs
- Time Commitment: 20 minutes
- Why I Love It: <30 minutes, vegetarian
- Serves: 2
Huzzah—it’s Friday. Celebrate with a little garlicky yogurt and perfectly poached eggs. The combination just might change your life. (If you don’t want to poach, you can fry the eggs instead.)
Friday Lunch: Stuffed Eggplant
- Time Commitment: 50 minutes
- Why I Love It: vegetarian, gluten free
- Serves: 4
And you though eggplants were only good for parmigiana. The deep-purple gems are actually quite versatile, like in this light, fresh recipe. Save the sauce and cheese for another night.
Friday Dinner: Greek Chicken and Rice Skillet
- Time Commitment: 40 minutes
- Why I Love It: one pan, special occasion–worthy
- Serves: 4 to 6
One skillet and 40 minutes later, and you’ve got a crowd-worthy dinner on your hands. (Casual yet gorgeous can be your new M.O.) If you don’t count yourself a fan of olives, try a mild variety—like Castelvetrano—to ease yourself in.
Saturday Breakfast: Slow Cooker Mediterranean Frittata
- Time Commitment: 3 hours, 30 minutes
- Why I Love It: slow cooker recipe, vegetarian, gluten free
- Serves: 6
All mornings should be as easy as this frittata (and should probably include goat cheese, too). Crack your eggs, drop everything in the slow cooker and marvel at how much time you now have to read the morning paper.
Saturday Lunch: 15-Minute Mezze Plate with Toasted Za’atar Pita Bread
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes, <10 ingredients
- Serves: 4
It’s kind of like eating a charcuterie board for lunch that’s still on your diet, and I’m not mad about it at all. Making homemade pita “chips” takes little effort, but tastes so much better than store-bought.
Saturday Dinner: Greek Turkey Burgers with Tzatziki Sauce
- Time Commitment: 1 hour, 10 minutes
- Why I Love It: high protein, kid-friendly
- Serves: 4
A turkey burger that’s not as dry as sawdust and actually tastes good? You really can have it all. The trick is treating the patties a little bit like meatloaf, with an egg, seasoning and just enough breadcrumbs to hold them together.
Sunday Breakfast: Green Shakshuka
- Time Commitment: 55 minutes
- Why I Love It: one pan, vegetarian
- Serves: 4
You’ve heard of green eggs and ham. Now try the grown-up version: spicy green shakshuka. It looks fancy but is deceptively easy to make in a single skillet.
Sunday Lunch: The Ultimate Quinoa-Avocado Bowl
- Time Commitment: 45 minutes
- Why I Love It: gluten free, make ahead
- Serves: 4
When it comes to quinoa bowls, everyone knows it’s all about the toppings. In this case, crispy kale and spicy shrimp are the stars of the show—make them ahead of time and they’ll keep in the fridge, so you can assemble at will.
Sunday Dinner: Ina Garten’s Updated Chicken Marbella
- Time Commitment: 8 hours, 55 minutes (includes marinating)
- Why I Love It: gluten free, special occasion–worthy
- Serves: 6
What better way to end the week than by having Ina Garten over for dinner? (OK, pretending that she’s coming over for dinner.) Her updated version of an ’80s classic involves chicken marinated with prunes, olives, capers and a stunning amount of garlic.
Frequently Asked Questions
What is a typical meal for someone on the Mediterranean diet?
A typical meal on the Mediterranean diet will include vegetables, fruits, whole grains and legumes as the main ingredients. While nothing is off-limits, meat, poultry and seafood are served in smaller portions instead of as the star of the show. A plate will likely also include healthy fats (like olive oil and avocado), and maybe even some dairy (like yogurt or cheese).
What is not allowed on the Mediterranean diet?
Nothing is totally off-limits on the Mediterranean diet, but there’s a major emphasis on choosing fresh, minimally processed foods over convenience items (like junk food). Animal-sourced proteins, cheese and bread are all on the table, and you can even drink wine in moderation.
Is pasta OK on the Mediterranean diet?
Although it doesn’t conjure images of diet food, pasta is actually fair game on the Mediterranean diet. Since it’s a whole grain, it’s fine to eat in moderation alongside other Med staples like vegetables, fruits and legumes.
