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7-Day Mediterranean Diet Meal Plan for Summer
| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER/ EVENING SNACK |
| Beans & rice bowl/ Chia pudding | Sandwich & salad/ Avocado hummus | Slow-cooker lasagna/ Tart cherry nice cream |
| Blended oats/ Chia pudding | Quinoa bowl/ Avocado hummus | Roasted tofu & veggies |
| Blended oats/ Chia pudding | Quinoa bowl/ Avocado hummus | Sheet pan salmon/ Tart cherry nice cream |
| Blended oats/ Rice cake | Quinoa bowl/ Avocado hummus | Jerk chicken & salad |
| Blended oats/ Rice cake | Quinoa bowl/ Avocado hummus | Ground beef skillet & salad/ Tart cherry nice cream |
| Breakfast quesadilla/ Rice cake | Ground beef skillet/ Cottage cheese jar | Shrimp tacos/ Chocolate mug brownie |
| Breakfast quesadilla/ Rice cake | Sandwich/ Cottage cheese jar | Mussels pasta & salad/ Chocolate mug brownie |
Day 1
Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer
Breakfast (408 Calories)
Morning Snack (249 Calories)
Lunch (489 calories)
Afternoon Snack (177 Calories)
Dinner (413 Calories)
Evening Snack (73 Calories)
Daily totals: 1806 calories, 72 g fat, 76 g protein, 225 g carbohydrates, 49 g fiber, 1476 mg sodium
To make it 1,500 calories: Swap AM snack with 12 almonds. Omit PM Snack
To make it 2,000 calories: Add ¼ cup almonds to PM snack.
Day 2
Breakfast ( 391 Calories)
Morning Snack (249 Calories)
Lunch (519 calories)
Afternoon Snack (177 Calories)
Dinner (456 Calories)
Daily totals: 1784 calories, 92 g fat, 78 g protein, 165 g carbohydrates, 40 g fiber, 1372 mg sodium
To make it 1,500 calories: Swap AM snack for ½ cup raspberries. Swap PM snack for 12 almonds.
To make it 2,000 calories: Add ¼ cup almonds to PM snack.
Day 3
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf, Prop Styling: Josh Hoggle.
Breakfast (391 Calories)
Morning Snack (249 Calories)
Lunch (519 calories)
Afternoon Snack (177 Calories)
Dinner (421 Calories)
Evening Snack (73 Calories)
Daily totals: 1822 calories, 85g fat, 91g protein, 177g carbohydrates, 38g fiber, 1772mg sodium
To make it 1,500 calories: Swap AM snack for ½ cup raspberries. Omit PM snack.
To make it 2,000 calories: Add 1 tbsp peanut butter and 1 medium apple to PM snack.
Day 4
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Breakfast (391 Calories)
Morning Snack (225 Calories)
Lunch (519 calories)
Afternoon Snack (177 Calories)
Dinner (473 Calories)
Daily totals: 1777 calories, 86g fat, 109g protein, 147g carbohydrates, 32g fiber, 1888 mg sodium
To make it 1,500 calories: Swap AM snack for 1 serving of Chia Seed Pudding. Omit PM snack. Omit edamame salad from dinner.
To make it 2,000 calories: Add ¼ cup almonds to PM snack.
Day 5
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Natalie Ghazali
Breakfast (391 Calories)
Morning Snack (225 Calories)
Lunch (519 calories)
Afternoon Snack (219 Calories)
Dinner (376 Calories)
Evening Snack (73 Calories)
Daily totals: 1794 calories, 76g fat, 93g protein, 192g carbohydrates, 35g fiber, 1588 mg sodium
To make it 1,500 calories: Swap PM snack for ¾ cup fresh raspberries. Omit leafy green salad from dinner. Omit evening snack.
To make it 2,000 calories: Add 1 tbsp peanut butter and 1 medium apple to PM snack.
Day 6
Breakfast (175 Calories)
Morning Snack (225 Calories)
Lunch (376 calories)
Afternoon Snack (219 Calories)
Dinner (560 Calories)
Evening Snack (245 Calories)
Daily totals: 1799 calories,58 g fat, 101g protein, 247g carbohydrates, 51g fiber, 1899 mg sodium
To make it 1,500 calories: Omit leafy green salad from lunch. Omit evening snack.
To make it 2,000 calories: Add ¼ cup almonds to PM snack.
Day 7
Breakfast (175 Calories)
Morning Snack (225 Calories)
Lunch (489 calories)
Afternoon Snack (219 Calories)
Dinner (531 Calories)
Evening Snack (245 Calories)
Daily totals: 1827 calories, g fat, 88g protein, 255 g carbohydrates, 51g fiber, 1633 mg sodium
To make it 1,500 calories: Omit leafy green salad from dinner. Omit evening snack.
To make it 2,000 calories: Add 1 tbsp peanut butter and 1 medium apple to PM snack.
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Healthy Mediterranean Diet Recipes.
Can I eat the same breakfast or lunch every day?Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 200 to 408 calories while the lunches span 376 to 519 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Health Benefits of the Mediterranean Diet
More than just a way of eating, the Mediterranean diet is a lifestyle that emphasizes whole foods, balance, and meaningful connection, without strict rules or cutting entire food groups. A recent study of over 25,000 women found that those who followed the Mediterranean Diet had a 23% lower risk of all-cause mortality over 25 years, including reduced risk of death from heart disease and cancer. Research links this eating pattern to everything from sustainable weight loss and better blood sugar control to a reduced risk of cognitive decline and improved mood.
Most Americans aren’t eating enough fiber, which is something this meal plan focuses on. Pulses (like chickpeas, beans, lentils and peas) are packed with both soluble and insoluble fiber, which support satiety, weight management, gut health and regularity. Meals in this plan are filled with plant-forward meals, omega-3-rich seafood, and even a little room for red meat and chocolate. The Mediterranean diet is all about balance, which is reflected in the varied meals and snacks found in this plan.
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.
Dig Deeper
7 Ways to Follow the Mediterranean Diet for Better Health
Ultimate Mediterranean Diet Foods List
