Mediterranean Diet Plan: 1 Week of Meals

Popular for centuries, the Mediterranean Diet has been proven to promote heart health, strengthen immunity and lead to overall increased longevity! The good news is, not only is it good for you but very easy to maintain. Grounded in primarily whole foods, the Mediterranean Diet includes lots of fruits, vegetables, fish, healthy fats such as nuts and olive oil a little bit of meat, and even red wine in moderation.

Breakfast: Kickstart your day with whole grains, fruits vegetables, and healthy fats! Start with these 5 weekday breakfast ideas and 2 weekend brunch ideas!


Healthy Fats

Filippo Meal Prep Hint: The Homemade Granola, Frittata, and Oatmeal are great recipes to prep a batch of in advance and quickly prepare the day of.

Monday – Tropical Olive Oil Smoothie 

Tuesday – Cranberry Pear Oatmeal

Wednesday – Breakfast Frittata  

Thursday – Yogurt Parfait with Homemade Granola

Friday – Strawberry Orange Vanilla Breakfast Smoothie 

Saturday – Mediterranean Breakfast Hash

Sunday – Sun-dried Tomato Pesto Shakshuka


Lunch: Stay fueled throughout the workday with these veggie-packed weekday lunches!


Charcuterie - Vegan

Filippo Meal Prep Hint: All these salads are great for meal prep! If you’re pressed for time, make 1-2 in advance and eat throughout the week.


Monday – Mediterranean Bento Box 

Tuesday – Quinoa Salad with Roasted Zucchini

Wednesday – Grilled Calamari Salad

Thursday –  Roast Eggplant Lentil Salad & Tahini Dressing

Friday – Cauliflower Couscous Salad with Turmeric Lime Dressing

Saturday – Caprese Zucchini Noodle Bowl

Sunday – Greek Style Roast Sweet Potato Salad


Dinner: Relax and unwind with these delicious Mediterranean recipes!


Mediterranean Diet Plan


Monday – Baked Fish with Zucchini

Tuesday – Brown Rice Falafel Bowl

Wednesday – Lentil Salad with Roasted Salmon

Thursday – Farro with Zucchini Peas and Lemon

Friday – Chicken Kabobs with Zucchini and Cherry Tomatoes

Saturday – Grilled Vegetable Pizza

Sunday – Baked Chicken with Olives + Caprese Salad

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