Try Our Free, Nutritionist-Designed 7-Day Mediterranean Diet Meal Plan (2024)

Sitting at a taverna enjoying a glass of wine, a delicious Greek salad full of the freshest veggies, and a delectable piece of grilled fish as you stare into the Aegean Sea sounds totally dreamy—but even if you can't spring for airfare to Santorini right now, you can enjoy the health benefits of the Mediterranean-style diet, which is as good for your heart and brain as it is for your taste buds.

Years of research show that consuming a Mediterranean-style diet filled with fresh fruits, vegetables, nuts, whole grains, seafood and heart-healthy fats can help to reduce the risk of strokes and total cardiovascular disease, including heart disease. It may also help in the prevention of type 2 diabetes. In fact, year after year, it is named the top diet by leading weight-loss analysts at U.S. News & World Report and our own Good Housekeeping Institute Nutrition Lab dietitians.

What is the Mediterranean diet?

Not as much a "diet" as a way of life (there is no calorie-counting, hallelujah!). the Mediterranean diet originated from the lifestyle of the people who live in countries surrounding the Mediterranean Sea, including Greece, Italy, Spain and France. While there are certainly guidelines, there are no strict rules or restrictions; instead the emphasis is on enjoying healthy fats and plant-based recipes with a moderate amount of dairy and minimal amounts of red meat, processed foods and added sugar.

This balanced and sustainable way of eating does not require you to meticulously track carbs or completely eliminate any of your favorite foods or beverages (moderate amounts of red wine included!). In addition to encouraging healthy eating, the Mediterranean diet also emphasizes incorporating daily physical activity into your routine.

Mediterranean diet health benefits

One of the key benefits of the Mediterranean diet is that it is anti-inflammatory and can help maintain healthy cholesterol and blood pressure levels, as well as support good gut bacteria. In 2013, a team of researchers at the University of Barcelona who studied more than 7,000 participants documented drastic improvements in their heart health. A more recent study also found that elderly people may vastly improve brain function and their own longevity by adopting the Mediterranean diet.

Some of the science-backed health benefits of the Mediterranean lifestyle include:

• Reduced risk of heart disease. This eating plan includes plenty of delicious fatty fish, which is rich with heart-healthy omega-3 fatty acids. You'll also cut down on red meat, which is higher in saturated fat. According to the American Heart Association, consuming fish at least twice a week can decrease the risk of heart disease and stroke. Additionally, low-sodium diets, such as the Mediterranean diet, can help to prevent and/or control high blood pressure.
• Reduced risk of stroke. the Mediterranean diet may help to reduce bad (LDL) cholesterol, which is associated with an increased risk of a stroke. The diet encourages healthy fats, such as olive oil, which is rich in monounsaturated fat and associated with lowering bad cholesterol (LDL), while limiting saturated fats, such as butter and margarine, which can raise LDL.
• Decreased risk of type 2 diabetes. Research shows that following the Mediterranean diet can be helpful in preventing and managing type 2 diabetes because it may improve insulin sensitivity and overall gut bacteria, due to being high in fiber and anti-inflammatory foods and lower in added sugars, refined grains and non-starchy vegetables.
• Cognitive decline prevention. If you want to keep your brain sharper and healthier through you senior years, this diet can help: It emphasizes plant-based foods that are naturally rich in vitamins, minerals, antioxidants and fiber, such as vegetables, grains, nuts, seeds, legumes and fruits. According to some studies, following this type of diet may slow the progression of Alzheimer's disease and can help to reduce the risk of dementia.
• Weight management. While the main goal of this eating plan is to stay healthy, it can help you slim down or maintain a steady weight as well. A recent study found that following the Mediterranean diet may lead to a reduced risk of obesity and may help prevent weight gain and reduce the risk of increased weight circumference.
• Reduced risk of overall mortality. Best of all, you may live longer! Studies show that overall mortality risk is decreased when the Mediterranean diet is combined with physical activity.
  

Mediterranean diet top food list

There's no magic ingredients or trendy food ideas here: As with almost every legitimate healthy diet, this one emphasizes whole grains, fresh produce, lean protein and heart-healthy unsaturated fats. Add to that plenty of fatty fish (especially salmon recipes) and generous servings of legumes, nuts and seeds, and you have an easy-to-follow way to plan three filling meals a day. To help you get started, here is a list of foods to consider eating on the Mediterranean diet:

Eat mostly

• Vegetables: artichokes, arugula, avocado, beets, bell peppers, broccoli, cabbage, carrots, celery, cauliflower, cucumbers, eggplant, kale, leafy greens, spinach, tomatoes, potatoes, sweet potato, turnips, zucchini
• Fruits: apples, apricots, cherries, clementines, dates, figs, grapefruit, melons, nectarines, oranges, peaches, pears, pomegranates, strawberries, tangerines
• Legumes, nuts and grains: almonds, barley, buckwheat, bulgur wheat, cannellini beans, chickpeas, couscous, farro, fava beans, kidney beans, lentils, navy beans, oats, orzo, pine nuts, pistachios, quinoa, walnuts
• Healthy fats and vinegars: apple cider vinegar, balsamic vinegar, extra virgin olive oil, red wine vinegar
  
• Herbs and spices: allspice, basil, bay leaves, cinnamon, cloves, coriander, crushed red pepper flakes, cumin, dill weed, garlic powder, mint, nutmeg, onion powder, oregano, parsley, rosemary, sage, smoked paprika, sumac, thyme, turmeric, za’atar
• Other essentials: olives, sesame seeds, tahini

Eat in moderation

• Dairy and cheese: feta, goat and sheep cheeses, Manchego, Parmigiano Reggiano, ricotta, yogurt, eggs
• Seafood and meat: chicken, fish, shellfish, red meat (lean cuts)

Drink

• Stay hydrated by sipping on calorie-free beverages like water, seltzer, unsweetened tea and black coffee.
• Enjoy an occasional glass of dry red or white wine.

Foods to limit on the Mediterranean Diet

Nothing is strictly off-limits on this plan, but there are certain foods that are higher in saturated fat, simple carbs, and sugar that you'll want to put on the “once in a while” list rather than every day. These include:
• Red meat
• Processed meat (sausage, cold cuts, bacon)
• Processed foods (shelf-stable cookies, chips, boxed mac-and-cheese, any kind of "nugget")
• Sugary beverages and candy
• Refined grains (white rice, white bread, pasta, crackers)
• Butter (use olive oil instead)
• Alcohol other than red or white wine

Snacks to eat on the Mediterranean Diet

If you like to nosh during the day, no worries: There are plenty of tasty snacks on this plan that include plenty of fiber and healthy fats to satisfy your mid-afternoon munchies:
• Hummus with baby carrots or cucumbers
• Salsa with jicama sticks
• Crispy chickpeas
• A handful of raspberries or blueberries
• A quarter cup pistachios
• Frozen grapes
• Avocado on whole-grain crackers

What to order when you eat out

It's easy to stay focused on this eating plan even when you go out with friends for dinner or hit the diner for brunch. Some smart ordering strategies:
• Order the seafood: Most every type of cuisine will have fish, shrimp, or scallops on the menu. Ask for it grilled, not fried,
• Pile on the veggie sides, and go for grains such as quinoa, brown rice, or farro.
• In a diner? Order a Greek salad or eggs cooked with tomatoes, peppers, spinach, and other veggies.
• Skip the bread basket, or ask for whole grain bread and dip in olive oil instead of slathering on the butter

Your 7-day Mediterranean diet meal plan

The registered dietitians at the GH Institute Nutrition Lab have made it easy to follow the Mediterranean diet by putting together this sample 7-day meal plan that emphasizes real, whole foods and limits ultra-processed ones, which tend to be higher in sodium, saturated fat and added sugar.

With these simple recipes, there's no calorie-counting or restrictive portion sizes. You can fill up on tons of veggies, fruits, whole grains and beans; enjoy lean proteins such as seafood, chicken and eggs; and indulge in sweets and alcohol.

Since a typical Mediterranean diet prioritizes the enjoyment of the dining experience, flavorful ingredients are at the forefront of these heart-healthy recipes, so you’ll never feel deprived. Here's how to get started on the Mediterranean diet, with nutritionist-approved ideas for breakfast, lunch and dinner.

Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture. While the Mediterranean diet enjoys a rare level of widespread support from dietary experts, it's always best to consult with your healthcare provider before starting any new eating plan.

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Day 3

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Day 4

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