Mediterranean Diet Meal Plan to Promote Overall Health


With the high consumption of fast food, people face various health issues. Due to this fact, nowadays, they are opting for a healthy diet plan. One of the most recommended diets is known as the Mediterranean diet. Many of you may don’t know what the Mediterranean diet is and how it can promote your overall well-being. To know about it, continue reading this blog.

What is the Mediterranean Diet?

The mediterranean diet focuses on eating healthy fats and plant-based food. In the diet plan, you usually eat fruits, veggies, and whole grains. The primary source of fat is olive oil. According to research, the mediterranean diet can minimize the risk of cardiovascular disease and other chronic conditions. If you seek help from a dietitian, then they can customize the Mediterranean diet meal plan to suit your needs.

In 1950, the Mediterranean diet became popular when it found that people who lived in the mediterranean region had a lower rate of heart disease. At that time, various studies have been done on the mediterranean diet since it has discovered the Mediterranean diet offers various health benefits. Generally, this diet plan focuses on:

  • healthy fats packed in omega-3s

  • eating fish at least two times a week

  • preparing meals with several vegetables served with high-quality protein and whole grains

  • eating lots of fresh fruit

7 Days Mediterranean Diet Meal Plan

To get an idea of what you should eat when you stick to Mediterranean diet, take a look at this sample week of meals, including snacks.


Breakfast: Greek yogurt, use berries as topping and drizzle a few drops of honey

A.M. Snack: 1 medium orange

Lunch: A whole grain sandwich with vegetables and hummus

P.M. Snack: 1 cup raspberries, 1/4 cup whole-milk greek yogurt

Dinner: Chicken breast (small) over a warm grain salad prepared with sauteed tomato, zucchini, and farro


Breakfast: Oatmeal with blueberries

A.M. Snack: 1 plum

Lunch: Lentil salad with sun-dried tomatoes, roasted red peppers, olive oil-based vinaigrette, and capers

P.M. Snack: Hummus along with dipping veggies

Dinner: A salad with olives, tomatoes, farro, cucumbers, feta cheese, and grilled chicken


Breakfast: An omelet with tomatoes, mushrooms, and onions

A.M. Snack: 2 plums

Lunch: Tabouli salad with hummus and whole-grain pita

P.M. Snack: Caprese skewers

Dinner: Gnocchi, roasted chicken, and a large salad with vinaigrette


Breakfast: Yogurt with nuts and sliced fruits

A.M. Snack: 1 medium orange

Lunch: A quinoa salad along with chickpeas

P.M. Snack: Plain greek yogurt and a peach

Dinner: Grilled salmon along with vegetables and brown rice


Breakfast: Eggs along with sauteed vegetables and whole wheat toast

A.M. Snack: 1 plum

Lunch: A salad topped with white beans, veggies, and a small piece of chicken

P.M. Snack: 1 medium orange

Dinner: Grilled lamb with baked potato and salad


Breakfast: Oatmeal with nuts, raisins, and apple slices

A.M. Snack: Greek yogurt

Lunch: A quinoa bowl topped with feta, veggies, and sliced chicken

P.M. Snack: Hummus with veggies

Dinner: Roasted fennel and broccoli, grilled seafood, quinoa and arugula salad


Breakfast: An omelet with olives and veggies

A.M. Snack: 1/4 cup whole-milk greek yogurt

Lunch: Falafel bowl with tomatoes, onions, rice, hummus, and feta

P.M. Snack: 2 medium carrots, 2 tbsp hummus

Dinner: Grilled chicken with sweet potato fries, vegetables, and fresh fruit

What Foods are not allowed to eat on the Mediterranean Diet?

The following foods are not allowed on the mediterranean diet:

  • Processed red meats

    • hot dogs

    • sausage

    • bacon

    • lunch meats

  • Heavily processed foods

    • frozen food consisting of a lot of sodium

    • sodas

    • candy

    • processed cheeses

    • sugary desserts

    • sugary beverages

  • Refined grains

    • white pasta

    • white bread

    • white flour products

  • Butter

  • Alcohol

  • Refined or hydrogenated oils

    • corn oil

    • vegetable oil safflower oil

    • hydrogenated and partially-hydrgenated oils

Mediterranean Diet Benefits

The following are some amazing health benefits of the mediterranean diet:

  • Reduces the risk of heart-related problems.

  • Mediterranean diet can provide the required nutrient to your brain and body.

  • It can reduce the risk of Alzheimer’s and memory loss.

  • You can maintain a healthy weight by opting for a mediterranean diet.

  • It contains a lot of fibres that prevent swings in blood sugar.

  • Mediterranean diet has anti-inflammatory omega-3 fatty acids that help you get rid of rheumatoid arthritis symptoms.

Disadvantages of the Mediterranean Diet Plan

  • There are no defined guidelines for this eating pattern, therefore it’s possible to overeat some items like olive oil and almonds. The high-calorie intake of olive oil and nuts may cause weight gain.

  • As the mediterranean diet focuses on fish and dairy products, it might not be suitable for vegetarians or vegans.


The blog shares information on the mediterranean diet along with its benefits and disadvantages. Thus, it is important to consult a dietitian to create a mediterranean diet plan while considering your health condition. Moreover, you can subscribe to Personal Care N Heal to get such type of information through our blogs.

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