Mediterranean Diet Recipes- Easy 7-Day Diet and Meal  Plan Support

The Mediterranean diet is about fresh, simple meals that fuel your body and delight your taste buds. Below you’ll find recipes for every meal in our Easy 7-Day Mediterranean Diet Meal Plan — so you can cook each dish with confidence.

Nothing but fishy — in the best way.

Day 1

Breakfast: Greek Yogurt with Honey, Walnuts, and Berries

Spoon yogurt into a bowl, drizzle with honey, top with walnuts and berries.

Lunch: Quinoa Salad with Chickpeas, Cucumber, Tomato, and Olive Oil

Cook quinoa, toss with chickpeas, cucumber, tomato, olive oil, lemon juice.

Dinner: Grilled Salmon with Roasted Vegetables and Brown Rice

Ingredients: salmon fillets, olive oil, lemon, garlic, mixed vegetables, brown rice

Instructions: Roast vegetables at 400°F for 20 minutes. Grill salmon 3–4 minutes per side with olive oil, garlic, lemon. Serve with cooked brown rice.

Day 2

Breakfast: Whole Grain Toast with Avocado and Tomato

Mash avocado, spread on toast, top with sliced tomato.

Lunch: Lentil Soup with Whole Grain Bread

Ingredients: lentils, onion, garlic, carrot, olive oil, broth

Instructions: Sauté onion, garlic, carrot in olive oil. Add lentils and broth, simmer 30 minutes. Serve with bread.

Dinner: Herb-Baked Chicken with Steamed Broccoli and Couscous

Ingredients: chicken breasts, olive oil, oregano, garlic, broccoli, couscous

Instructions: Bake chicken at 375°F for 25 minutes with herbs. Steam broccoli. Prepare couscous with boiling water.

Day 3

Breakfast: Oatmeal with Raisins, Almonds, and Cinnamon

Cook oats, stir in raisins, almonds, cinnamon.

Lunch: Tuna Salad with Mixed Greens, Olives, and Feta

Mix tuna with greens, olives, feta, olive oil.

Dinner: Garlic Shrimp over Zucchini Noodles

Ingredients: shrimp, olive oil, garlic, zucchini

Instructions: Sauté shrimp in olive oil and garlic. Spiralize zucchini, sauté lightly, serve shrimp on top.

Day 4

Breakfast: Spinach–Banana Smoothie with Almond Milk

Blend spinach, banana, almond milk until smooth.

Lunch: Hummus Wrap with Roasted Peppers and Arugula

Spread hummus on wrap, add roasted peppers and arugula, roll up.

Dinner: Baked Cod with Lemon, Roasted Potatoes, and Green Beans

Ingredients: cod fillets, olive oil, lemon, potatoes, green beans

Instructions: Roast potatoes and beans at 400°F for 20 minutes. Bake cod at 375°F for 15 minutes with lemon and olive oil.

Day 5

Breakfast: Cottage Cheese with Peaches and Sunflower Seeds

Top cottage cheese with sliced peaches and seeds.

Lunch: Falafel with Tabbouleh and Tahini Dressing

Ingredients: chickpeas, garlic, onion, parsley, cumin, bulgur, tomato, cucumber, tahini

Instructions: Blend chickpeas and spices, shape balls, fry until golden. Mix bulgur with tomato, cucumber, parsley for tabbouleh. Whisk tahini, lemon, garlic, water for dressing. Serve falafel with tabbouleh and drizzle with tahini.

Dinner: Turkey Meatballs in Tomato Sauce with Whole Grain Pasta

Ingredients: ground turkey, egg, breadcrumbs, garlic, basil, tomato sauce, pasta

Instructions: Mix turkey and seasonings, shape meatballs, brown in skillet. Add tomato sauce, simmer 20 minutes. Cook pasta, serve with meatballs.

Day 6

Breakfast: Scrambled Eggs with Spinach and Mushrooms

Sauté spinach and mushrooms, add eggs, scramble.

Lunch: Classic Greek Salad with Cucumbers, Olives, Feta, and Olive Oil

Toss cucumbers, olives, feta, olive oil, oregano.

Dinner: Grilled Chicken Skewers with Bell Peppers and Wild Rice

Ingredients: chicken chunks, bell peppers, olive oil, rice

Instructions: Skewer chicken and peppers, brush with olive oil, grill until cooked. Serve with wild rice.

Day 7

Breakfast: Whole Grain Pancakes with Fresh Berries

Make pancakes with whole-grain flour, top with berries.

Lunch: Roasted Vegetable Soup with Sourdough

Ingredients: mixed vegetables, onion, garlic, broth

Instructions: Roast vegetables, blend with broth, simmer 20 minutes. Serve with sourdough.

Dinner: Baked Eggplant with Tomato, Mozzarella, and Basil

Ingredients: eggplant, tomato sauce, mozzarella, basil

Instructions: Bake eggplant slices 15 minutes. Layer eggplant, tomato sauce, mozzarella in dish. Bake 25 minutes until golden. Garnish with basil.

Looking for the full plan? Explore our Easy 7-Day Mediterranean Meal Plan and pair it with the above recipes for a complete guide to fresh, healthy Mediterranean Diet eating.

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Resources: mediterranean-diet guide  

or explore more more diet recipes