5-Day Mediterranean Diet Meal Plan
Use this simple, nutrient-dense meal plan for the Mediterranean Diet. To make it easier to follow, use leftovers from the previous night's meal for lunch the next day. Day 1 includes a sheet pan salmon recipe for dinner, use leftover salmon to top your salad for lunch the next day. Day 4 includes a White Bean and Potato Soup for dinner. You may want to delete the Black Bean Soup for lunch on Day 5 and instead just reheat leftovers. If you have additional foods that you can't tolerate, such as a dairy-intolerance, you can edit this meal plan and replace dairy recipes with similar dairy-free recipes, or simply omit the optional cheese in some of the recipes.
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Dinner
Lunch
| Ingredient | Qty |
|---|---|
| boneless chicken breasts | 2 pounds |
| wild salmon fillets | 2 pounds |
| swordfish steaks | 4 |
| sole | 2 pounds |
| Ingredient | Qty |
|---|---|
| eggs (large) | 8 |
| eggs | 2 |
| feta cheese | 4 ounces |
| feta cheese | 0.5 cups |
| plain yogurt | 1 cups |
| butter | 0.5 cups |
| whole milk greek yogurt | 1 cups |
| milk | 0.5 cups |
| cottage cheese | 1 cups |
| Ingredient | Qty |
|---|---|
| peaches (large) | 1 |
| cilantro | 0.25 cups |
| kale | 1 bunches |
| lemon juice | 0.5 cups |
| garlic | 8 cloves |
| lemons (medium) | 1 |
| lemons | 2 |
| onions (medium) | 2 |
| onions (large) | 1 |
| carrots (medium) | 4 |
| carrots (large) | 4 |
| celery stalks | 7 |
| celery stalks | 1 tablespoons |
| parsley | 1 teaspoons |
| parsley | 0.5 cups |
| parsley | 2 tablespoons |
| parsley (large) | 2 handfuls |
| red onions (small) | 1.75 |
| red onions | 1 tablespoons |
| red leaf lettuce (large) | 1 heads |
| fresh ginger | 1 inches |
| medjool dates | 1 cups |
| medjool dates | 4 |
| cauliflower (large) | 1 heads |
| brussels sprouts | 1.5 pounds |
| green onions | 1 bunches |
| green onions | 8 |
| red cabbage | 1 cups |
| avocados | 5 |
| avocados (small) | 1 |
| avocados (medium) | 1 |
| red bell peppers (small) | 1 |
| red bell peppers (large) | 2 |
| English cucumbers (medium) | 1 |
| fresh basil | 1 handfuls |
| fresh thyme | 2 teaspoons |
| cherry tomatoes | 3.5 cups |
| fresh turmeric | 1 inches |
| blackberries | 4 cups |
| spinach | 2 cups |
| sweet onion (large) | 1 |
| yukon gold potatoes (medium) | 3 |
| heirloom tomatoes (small) | 2 |
| mixed baby greens | 8 cups |
| napa cabbage | 5 cups |
| radishes | 4 |
| cucumbers (medium) | 1 |
| green beans | 1.5 pounds |
| fennel bulbs (medium) | 2 |
| bananas (medium) | 3 |
| microgreens | 1 handfuls |
| microgreens | 1.25 cups |
| satsuma mandarins | 2 |
| mung bean sprouts | 1 cups |
| pomegranate arils | 0.5 cups |
| Ingredient | Qty |
|---|---|
| Herbamare | 3.5 teaspoons |
| sea salt | 2.75 teaspoons |
| sea salt | 7 pinches |
| cayenne pepper | 1 pinches |
| black pepper | 2 pinches |
| black pepper | 4 teaspoons |
| black pepper | 0.25 |
| dried oregano | 2.5 teaspoons |
| dried thyme | 1 teaspoons |
| garlic powder | 1.75 teaspoons |
| ground cumin | 1.5 teaspoons |
| ground cardamom | 1 pinches |
| smoked paprika | 1 teaspoons |
| turmeric powder | 0.5 teaspoons |
| dried rosemary | 2 teaspoons |
| bay leaves | 2 |
| crushed red pepper flakes | 1 pinches |
| kosher salt | 5.5 teaspoons |
| kosher salt | 2 pinches |
| Ingredient | Qty |
|---|---|
| frozen cherries | 1 cups |
| frozen blueberries | 1 cups |
| frozen blackberries | 1 cups |
| frozen mango | 1 cups |
| Ingredient | Qty |
|---|---|
| dijon mustard | 4 teaspoons |
| Ingredient | Qty |
|---|---|
| brown rice flour | 0.5 cups |
| maple syrup | 2 teaspoons |
| cacao powder | 5 tablespoons |
| raw vanilla powder | 1.5 teaspoons |
| unsweetened baking chocolate | 3 ounces |
| Ingredient | Qty |
|---|---|
| capers | 2 tablespoons |
| kalamata olives | 1 cups |
| canned tuna | 5 ounces |
| Ingredient | Qty |
|---|---|
| black beans | 2 cups |
| wild rice | 1.5 cups |
| long grain brown rice | 1 cups |
| raw almonds | 1 cups |
| chia seeds | 1 tablespoons |
| quinoa | 3 cups |
| cannellini beans | 2 cups |
| millet | 3 cups |
| rolled oats | 2 cups |
| chickpeas | 1.5 cups |
| slivered almonds | 0.5 cups |
| raw walnuts | 2 cups |
| dried apricots | 1 cups |
| raw almond milk | 2 cups |
| red beans | 2 cups |
| pumpkin seeds | 0.25 cups |
| black rice | 1.5 cups |
| Ingredient | Qty |
|---|---|
| raw honey | 8 tablespoons |
| raw honey | 5 teaspoons |
| creamy peanut butter | 2 tablespoons |
| coconut water | 1.5 cups |
| acai powder | 2 tablespoons |
| granola | 0.5 cups |
| gluten-free pasta | 12 ounces |
| Ingredient | Qty |
|---|---|
| mayonnaise | 2 tablespoons |
| castelvetrano olives | 1 cups |
| Ingredient | Qty |
|---|---|
| coconut oil | 2 tablespoons |
| extra virgin olive oil | 19 tablespoons |
| extra virgin olive oil | 4 teaspoons |
| extra virgin olive oil | 1.58 cups |
| red wine vinegar | 6 tablespoons |
| raw apple cider vinegar | 0.5 teaspoons |
| toasted sesame oil | 2 tablespoons |
| coconut vinegar | 3 tablespoons |
| Ingredient | Qty |
|---|---|
| whole grain bread | 2 slices |
| Ingredient | Qty |
|---|---|
| water | 20.25 cups |
| water | 2 tablespoons |
| ice cubes | 0.5 cups |