7-Day Mediterranean Diet Meal Plan for Weight Loss

03.05.2025

The Mediterranean diet is known for its emphasis on whole foods, healthy fats, lean proteins, and plenty of fruits and vegetables. It’s one of the most heart-healthy diets, and it has been shown to aid in weight loss, improve digestion, and reduce the risk of chronic diseases. Here’s a 7-day meal plan designed to help with weight loss while allowing you to enjoy delicious, Mediterranean-inspired meals.

Day 1

Breakfast:
Greek Yogurt with Fresh Berries and Almonds

1 cup of Greek yogurt
A handful of mixed berries (blueberries, strawberries, raspberries)
A sprinkle of slivered almonds

Lunch:
Grilled Chicken Salad with Olive Oil Dressing

Grilled chicken breast
Mixed greens (spinach, arugula, kale)
Cherry tomatoes, cucumbers, red onions
Olive oil and lemon dressing

Dinner:
Baked Salmon with Roasted Vegetables

Salmon fillet, baked with olive oil and lemon
Roasted vegetables (zucchini, bell peppers, eggplant)
Quinoa on the side

Day 2

Breakfast:
Avocado Toast with a Poached Egg

Whole grain toast
Mashed avocado
Poached egg on top
A sprinkle of red pepper flakes

Lunch:
Tuna Salad with Mixed Greens

Canned tuna in olive oil
Mixed greens, cherry tomatoes, red onion
Olive oil and balsamic vinegar dressing

Dinner:
Grilled Shrimp with Asparagus

Grilled shrimp with olive oil, garlic, and lemon
Steamed asparagus
Brown rice

Day 3

Breakfast:
Chia Pudding with Almond Butter and Strawberries

2 tbsp chia seeds
1 cup almond milk
1 tbsp almond butter
Fresh strawberries

Lunch:
Falafel Wrap with Hummus

Homemade or store-bought falafel
Whole wheat wrap
Hummus, cucumber, and tomato
Fresh parsley

Dinner:
Lentil Soup with a Side Salad

Homemade lentil soup with olive oil and garlic
A side salad with mixed greens, cucumbers, and olive oil dressing

Day 4

Breakfast:
Oats with Walnuts and Honey

1/2 cup oats cooked with almond milk
A handful of walnuts
A drizzle of honey
A few slices of banana

Lunch:
Grilled Vegetable and Halloumi Cheese Salad

Grilled vegetables (eggplant, zucchini, bell peppers)
Halloumi cheese, grilled
Arugula, olive oil, and lemon dressing

Dinner:
Chicken Souvlaki with Tzatziki Sauce

Grilled chicken skewers marinated in olive oil, garlic, and oregano
A side of tzatziki sauce
A small serving of brown rice or quinoa

Day 5

Breakfast:
Smoothie with Spinach, Banana, and Almond Milk

1 cup almond milk
1 banana
A handful of spinach
1 tbsp flaxseeds
A dash of cinnamon

Lunch:
Greek Salad with Grilled Fish

Grilled fish (swordfish or tilapia)
Mixed greens, cucumbers, olives, red onion, and feta cheese
Olive oil and lemon dressing

Dinner:
Roasted Chicken with Sweet Potatoes and Broccoli

Roasted chicken breast
Roasted sweet potatoes and broccoli
A drizzle of olive oil and herbs

Day 6

Breakfast:
Whole Grain Toast with Ricotta and Figs

Whole grain toast
A spread of ricotta cheese
Sliced fresh figs
Drizzle of honey

Lunch:
Chickpea Salad with Cucumber and Feta

Canned chickpeas, drained
Chopped cucumbers, cherry tomatoes, red onions
Feta cheese, olive oil, and lemon dressing

Dinner:
Grilled Lamb with Quinoa and Roasted Brussels Sprouts

Grilled lamb chops
Quinoa
Roasted Brussels sprouts with garlic and olive oil

Day 7

Breakfast:
Egg White Scramble with Spinach and Feta

Scrambled egg whites
Fresh spinach and crumbled feta cheese
A side of whole grain toast

Lunch:
Pita Bread with Hummus, Cucumbers, and Tomatoes

Whole wheat pita bread
Hummus
Sliced cucumbers and tomatoes
Fresh herbs (parsley or cilantro)

Dinner:
Baked Cod with Mediterranean Salsa

Cod fillet, baked with olive oil, garlic, and herbs
Mediterranean salsa (tomatoes, olives, capers, and parsley)
Steamed green beans and couscous

Key Tips for the Mediterranean Diet:

Use olive oil generously in cooking and as a dressing. It’s rich in monounsaturated fats, which are heart-healthy.
Eat a variety of vegetables: Include colorful vegetables like bell peppers, tomatoes, and leafy greens for added fiber and nutrients.
Incorporate lean proteins: Fish, chicken, and legumes like beans and lentils are great sources.
Stay hydrated: Drink plenty of water throughout the day, and limit sugary drinks.
Snack on nuts and seeds: Almonds, walnuts, and chia seeds are perfect for a quick energy boost.

This meal plan incorporates healthy fats, lean proteins, and plenty of fruits and vegetables to help you lose weight and feel great. By following the Mediterranean diet, you can enjoy nutritious and delicious meals while achieving your weight loss goals.