Mediterranean Diet: 7-Day Menu + Grocery List

TL;DR: A Mediterranean style week focuses on vegetables, whole grains, beans, fish, olive oil, and simple meals you can repeat. You do not need complicated recipes or strict macro tracking. Build plates around plants and healthy fats, add lean protein, and shop with a structured grocery list that matches your 7-day menu.

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What the Mediterranean diet really looks like in daily meals

The Mediterranean diet is less about strict rules and more about a pattern you repeat:

• Lots of vegetables, fruits, beans, and whole grains
• Olive oil and nuts as main fats
• Regular fish and seafood, some poultry and eggs
• Smaller amounts of red meat and sweets
• Simple, home style recipes

On the plate, that usually means half the plate vegetables, a portion of whole grains or beans, and a modest portion of protein like fish or chicken, with olive oil or nuts as the main added fat. If you want a quick refresher on this kind of plate, start with Healthy Eating Basics: Build a Balanced Plate and then apply Mediterranean ingredients.

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You do not have to eat differently every day. A practical Mediterranean week uses repeating breakfasts and lunches, then rotates dinners for variety.

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Simple rules for a 7-day Mediterranean menu

Before looking at the example menu, it helps to understand the pattern behind it.

Base the meal on plants

• Make vegetables and legumes the center of most lunches and dinners.
• Add whole grains like brown rice, quinoa, farro, or whole grain bread.

Keep protein mostly from fish, beans, and poultry

• Include fish or seafood two or more times in the week.
• Use beans, lentils, and chickpeas several times.
• Keep red meat to once a week or less.

Use olive oil and nuts as main fats

• Cook with olive oil instead of butter when possible.
• Add a small handful of nuts or seeds to salads, yogurt, or snacks.

Repeat simple patterns

• Choose two or three breakfasts and lunches you can rotate.
• Use a basic weekly structure for dinners, such as soup night, pasta night, fish night, and grain bowl night.

If you want to see how this kind of pattern fits into a broader weekly planning system, you can combine it with the ideas in How to Build a Weekly Meal Plan (Examples) and then plug in Mediterranean style meals.

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If you prefer not to build this menu manually, you can use PlanEat AI to generate a Mediterranean inspired weekly meal plan based on your goals, dislikes, and cooking time. The app creates a full week of meals with basic calories and macros plus a grouped grocery list so you can focus on cooking instead of planning.

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7-day Mediterranean diet menu (example)

This example assumes three main meals and one optional snack most days. Adjust portions and ingredients for your needs and preferences.

Day 1

• Breakfast: Greek yogurt with strawberries, oats, and a drizzle of honey
• Lunch: Chickpea and vegetable salad with cucumber, tomato, red onion, parsley, and olive oil lemon dressing
• Snack: A small handful of almonds and an orange
• Dinner: Baked salmon with roasted zucchini and cherry tomatoes, plus a side of quinoa

Day 2

• Breakfast: Whole grain toast with mashed avocado, sliced tomato, and a boiled egg
• Lunch: Lentil soup with carrots, celery, onion, and tomatoes, served with a slice of whole grain bread
• Snack: Sliced apple with a spoon of peanut butter
• Dinner: Chicken and vegetable tray bake with potatoes, bell peppers, and onions, roasted in olive oil and herbs

Day 3

• Breakfast: Oatmeal cooked with milk or a milk alternative, topped with chopped walnuts and blueberries
• Lunch: Mediterranean grain bowl with brown rice or farro, roasted vegetables, chickpeas, feta cheese, and olive oil
• Snack: Carrot and cucumber sticks with hummus
• Dinner: Whole grain pasta with tomato sauce, olive oil, garlic, and mixed vegetables, plus a small side salad

Day 4

• Breakfast: Greek yogurt parfait with granola, sliced banana, and chia seeds
• Lunch: Tuna and white bean salad with parsley, celery, lemon, and olive oil, served over mixed greens
• Snack: A small handful of pistachios
• Dinner: Baked cod with lemon, olives, and tomatoes, served with steamed green beans and boiled potatoes

Day 5

• Breakfast: Vegetable omelette with spinach, tomatoes, and onions, plus a slice of whole grain bread
• Lunch: Hummus and roasted vegetable wrap in a whole grain tortilla, with a side of mixed greens
• Snack: Pear slices with a small piece of cheese
• Dinner: Stuffed bell peppers with a filling of brown rice, lentils or ground turkey, onions, and herbs, baked in tomato sauce

Day 6

• Breakfast: Overnight oats with grated apple, cinnamon, and a spoon of ground flaxseed
• Lunch: Greek salad with tomato, cucumber, red onion, olives, and feta, plus a side of whole grain bread
• Snack: Mixed berries and a spoon of Greek yogurt
• Dinner: Shrimp or chickpea sauté with garlic, spinach, and tomatoes served over whole grain couscous

Day 7

• Breakfast: Whole grain toast with ricotta or cottage cheese, sliced figs or berries, and a drizzle of honey
• Lunch: Leftover lentil soup or grain bowl with extra vegetables added if needed
• Snack: A small handful of nuts or seeds and a piece of fruit
• Dinner: Simple vegetable and bean stew with tomatoes, zucchini, and white beans, served with a side of brown rice or crusty whole grain bread

You can move days around or repeat any meals you enjoy. The key is to keep vegetables, whole grains, and healthy fats present while including regular fish, beans, and moderate amounts of dairy.

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Grocery list for this 7-day Mediterranean plan

Use this grouped grocery list as a template. Quantities depend on how many people you cook for and how much you eat.

Produce

• Leafy greens and salad mix
• Tomatoes, cherry tomatoes, cucumbers, bell peppers
• Zucchini, eggplant, onions, garlic
• Carrots, celery, potatoes, sweet potatoes
• Lemons and possibly limes
• Fresh herbs such as parsley and basil
• Fruits: apples, oranges, pears, bananas, berries, figs (fresh or dried)

Dairy and eggs

• Greek yogurt
• Ricotta or cottage cheese
• Feta cheese or similar brined cheese
• Milk or milk alternative
• Eggs

Pantry

• Extra virgin olive oil
• Whole grain oats and granola
• Brown rice, quinoa, couscous, farro, or similar grains
• Whole grain pasta
• Whole grain bread and tortillas
• Canned tomatoes and tomato sauce
• Chickpeas, lentils, white beans, black beans (canned or dry)
• Canned tuna
• Nuts and seeds such as almonds, walnuts, pistachios, chia seeds, flaxseed
• Peanut butter or another nut butter
• Spices and herbs such as salt, pepper, oregano, thyme, paprika, cinnamon

Protein

• Salmon or other oily fish
• White fish such as cod or pollock
• Chicken breasts or thighs
• Shrimp if you enjoy seafood
• Optional ground turkey if you include some meat
• Tofu or tempeh if you want more plant based options

Freezer

• Frozen mixed vegetables or extra frozen spinach
• Frozen berries if fresh are not available

Bread and bakery

• Whole grain bread
• Whole grain rolls or flatbreads if you like them with soups and salads

If you want to fine tune how you structure your grocery list and find extra ways to reduce waste and save money, combine this template with the ideas in Grocery List Structure & Money-Saving Tips.

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If this Mediterranean style week fits your taste, you can save a similar pattern in PlanEat AI and let the app keep your weekly structure and grouped grocery list together. Each week you only swap a few dinners or ingredients instead of rebuilding the entire menu from scratch.

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Prep tips and habits for a Mediterranean style week

A Mediterranean week becomes much easier when you set up a few components in advance and keep habits simple.

Cook versatile components once

• Make a pot of brown rice, quinoa, or another whole grain for bowls and sides.
• Cook a batch of lentils or chickpeas for salads, stews, and wraps.
• Roast a tray of mixed vegetables that you can use in grain bowls, wraps, and pasta.

Keep quick protein options on hand

• Canned tuna and canned beans for fast salads.
• Eggs for omelettes and quick dinners.
• Frozen fish or shrimp that cook quickly in the oven or pan.

Repeat favorites instead of chasing new recipes

• If a certain breakfast or lunch works well, repeat it several times a week.
• Rotate dinners within a simple pattern like fish night, pasta night, and bean stew night.

Use leftovers on purpose

• Make extra soup, stew, or grain bowl components and plan to use them for lunches.
• Freeze one or two portions of chili, stew, or cooked beans for emergency meals.

If you want help combining a Mediterranean pattern with your real schedule in about half an hour per week, you can also borrow ideas from Quick Meal Planning: Build a 30-Minute Weekly Plan and plug Mediterranean recipes into that routine.

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FAQ:

Is the Mediterranean diet good for weight loss or just health in general

The Mediterranean diet is often linked with heart health and long term wellbeing. Many people also lose weight on it because meals are filling and based on whole foods, but weight change still depends on overall portions and calories, not just the style of diet.

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Do I need to eat fish every day to follow a Mediterranean diet

No. Fish a few times a week is typical in many Mediterranean patterns. On other days, beans, lentils, chickpeas, and moderate amounts of poultry or eggs can provide protein.

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Can I follow a Mediterranean diet if I am vegetarian

Yes. You can focus on vegetables, fruits, whole grains, beans, lentils, chickpeas, nuts, seeds, olive oil, and dairy if it fits your preferences. The main idea is still plant focused meals with healthy fats and simple, minimally processed foods.

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Is bread allowed on a Mediterranean diet

Whole grain bread fits well within the Mediterranean pattern, especially when paired with vegetables, beans, and healthy fats like olive oil. Portions still matter, so treat bread as part of your smart carbohydrate serving, not an unlimited extra.

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Do I have to cook everything from scratch to eat this way

Not completely. Cooking more at home helps, but you can use shortcuts like canned beans, frozen vegetables, pre washed greens, and simple sauces. The focus is on building most meals from basic ingredients rather than heavily processed foods.

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Educational content only - not medical advice.