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Sample meal plans › Mediterranean

A sample week: Mediterranean diet

Built around vegetables, fruit, whole grains, beans, nuts and olive oil, with fish or seafood at least twice a week and moderate yogurt, cheese, eggs and poultry. Red meat and sweets are kept for occasional meals.

Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.

The week

Meals with a link have a full recipe below. The others are simple meals you can put together without one.

DayBreakfastLunchDinnerSnack
Day 1Greek yogurt with warm berry sauce, topped with chopped walnutsMediterranean quinoa salad with cucumber, olives and fetaBaked tilapia with tomatoes and olives, whole-wheat couscous and a green saladHomemade hummus with carrot and cucumber sticks
Day 2Garlic avocado toast on whole-grain bread with a fried eggLentil soup with a side salad dressed in olive oil and lemonGrilled tuna over a chickpea and spinach salad, with a slice of whole-grain breadA small handful of almonds and an orange
Day 3Spinach and red pepper frittata with sliced tomatoesItalian summer vegetable and white bean soup with whole-grain breadChicken tagine with chickpeas and apricots over brown riceCucumber-herb tzatziki with whole-wheat pita wedges
Day 4Oatmeal topped with sliced pear, walnuts and cinnamonChickpea, cucumber and pepper salad over cooked barley, topped with sliced almondsBraised cod and green beans with pesto, plus a few roasted potatoesRoasted beet hummus with bell pepper strips
Day 5White bean and egg shakshuka with whole-grain toastTuscan chickpeas with cherry tomatoes on romaine, with whole-wheat pitaMoroccan chickpea and lentil stew over whole-wheat couscousPlain Greek yogurt with a drizzle of honey and pistachios
Day 6Whole-grain toast with part-skim ricotta and fresh berriesCold whole-wheat fusilli with summer vegetables and chickpeasDijon baked salmon with roasted zucchini, eggplant and peppersApple slices with almond butter
Day 7Whole-grain toast with avocado and tomato, plus a hard-boiled eggChilled gazpacho with whole-grain bread and a side of white beansWhite bean, kale and tomato stew with brown riceA pear and a small handful of walnuts

Tips

What studies found

Observed. US health workers with the highest Mediterranean diet scores had an 18% lower death rate than those with the lowest scores. Shan 2023, JAMA Intern Med

See what it means for your longevity score

The recipes (21)

Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.

Greek Yogurt with Warm Berry Sauce
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Combine the frozen berries and lime juice in a small saucepan.
  2. Bring the mixture to a boil over medium-high heat.
  3. Reduce heat to medium-low to maintain a gentle simmer.
  4. Cook until a sauce forms and thickens, about 10-12 minutes.
  5. Divide the yogurt into four serving bowls.
  6. Top each serving of yogurt with a quarter of the sauce (about ⅓ cup).
  7. Serve immediately, or chill before serving.
Per serving: Calories: 130Protein: 12.5 gCarbs: 13 gFibre: 3 gFat: 3 gSodium: 40 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Mediterranean Quinoa Salad
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Add the quinoa and water to a medium saucepan.
  2. Bring to a boil, then reduce heat to maintain a simmer. Cook until the quinoa is tender, about 10-15 minutes.
  3. Remove the pan from the heat. Fluff the cooked quinoa with a fork and let sit to cool. You can speed up this process by spreading it on a baking sheet and putting it in the refrigerator.
  4. In a medium mixing bowl, make the dressing by whisking together the olive oil, vinegar, lemon juice, and mustard.
  5. Add the cooked and cooled quinoa, along with the cucumber, red peppers or tomatoes, olives, parsley, and feta. Toss gently to combine.
  6. Serve immediately, or chill before serving if desired, up to 5 days.
Per serving: Calories: 280Protein: 8.5 gCarbs: 34 gFibre: 8.5 gFat: 14 gSodium: 430 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Baked Tilapia With Tomatoes
Serves 4 · Recipe from NHLBI (NIH) (Delicious Heart Healthy Latino Recipes) · Original recipe
Ingredients Steps
  1. Preheat oven to 400 °F.
  2. Spray baking dish with cooking spray.
  3. Arrange fillets in the baking dish. The dish should be large enough so the fillets do not overlap.
  4. Mix remaining ingredients, except parsley and lemon wedges, in a bowl.
  5. Spoon the tomato mixture evenly over the fillets.
  6. Bake uncovered 15 to 20 minutes or until the fish flakes easily with a fork.
  7. Garnish with parsley and a lemon wedge, and serve.
Per serving: Calories: 265Protein: 22 gCarbs: 9 gFibre: 3 gFat: 16 gSodium: 172 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Home-Style Hummus
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Drain the chickpeas. Reserve the canning liquid and set aside.
  2. Put the chickpeas in a food processor or blender.
  3. Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
  4. Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
  5. Add additional lemon juice to taste, if desired.
  6. Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
  7. Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Garlic Avocado Toast with Fried Egg
Serves 2 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Place the bread slices in a toaster, under a broiler, or in a skillet over medium heat. Toast to the desired level of doneness.
  2. Rub the cut side of one of the garlic clove halves on one side of each slice of toasted bread.
  3. Use a spoon to scoop the flesh of the avocado out into a small bowl. Add the lime juice and mash together with a fork. Divide the mixture over the slices of toasted bread and spread to cover one side of each slice. Set aside.
  4. Spray a small or medium skillet with cooking spray and place over medium heat. When the pan is hot, crack the eggs in the pan and cook to desired doneness.
  5. Slide one of the eggs from the skillet onto the top of each slice of avocado toast.
  6. Top each egg with half of the feta, parsley, and black pepper. Serve right away.
Per serving: Calories: 280Protein: 12 gCarbs: 20.5 gFibre: 7.5 gFat: 17.5 gSodium: 255 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Lentil Soup
Serves 11 · Recipe from NHLBI (NIH) (Delicious Heart Healthy Latino Recipes) · Original recipe
Ingredients Steps
  1. In a large soup pot, heat oil over medium heat. Add carrots, celery, and onion; cook and stir until the onion is tender.
  2. Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.
  3. Stir in lentils and tomatoes, then add the vegetable broth and water.
  4. Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.
  5. Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!
Per serving: Calories: 151Protein: 9 gCarbs: 24 gFibre: 7 gFat: 3 gSodium: 248 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Grilled Tuna With Chickpea and Spinach Salad
Serves 4 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe
Ingredients Steps
  1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks. Marinate for 5–10 minutes.
  3. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
  4. Grill or broil tuna on high heat for 3–4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F).
  5. Serve one tuna steak over 1 cup of mixed salad.
Per serving: Calories: 282Protein: 31 gCarbs: 15 gFibre: 5 gFat: 10 gSodium: 418 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Spinach and Red Pepper Frittata
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Preheat the oven to 375°F.
  2. Heat a large, oven-safe frying pan (e.g. cast-iron) over medium heat.
  3. Add the oil and heat until shimmering.
  4. Add the bell pepper and onion. Sauté, stirring occasionally, until softened, about 4-5 minutes.
  5. Stir in the spinach. Remove the pan from the heat.
  6. In a large bowl, whisk together the eggs, skim milk, and Italian seasoning.
  7. Add the egg mixture to the pan with the vegetables.
  8. Bake in the oven until golden brown and fully cooked, about 20-25 minutes.
  9. Sprinkle the cheese on top and let sit until melted.
  10. Serve warm.
Per serving: Calories: 225Protein: 17.5 gCarbs: 6 gFibre: 2 gFat: 15 gSodium: 275 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Italian Summer Soup
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a medium saucepan over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, garlic, Italian seasoning, cayenne, and salt.
  4. Sauté until the onion is softened and translucent, about 5-7 minutes.
  5. Add the tomatoes, bell pepper, zucchini, beans, corn, and broth.
  6. Bring to a boil over high heat, then reduce the heat to maintain a simmer.
  7. Cook uncovered until the vegetables are tender, about 20-25 minutes.
  8. Serve warm.
Per serving: Calories: 185Protein: 8.5 gCarbs: 26 gFibre: 5.5 gFat: 7 gSodium: 250 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Apricot Chicken Tagine
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a small bowl, whisk together the sour cream, parsley, and hot sauce or chili oil. Set in the refrigerator to chill.
  2. In a separate small bowl, stir together the salt and pepper.
  3. Pat the chicken dry with paper towels, then sprinkle evenly with the salt-pepper mixture.
  4. Heat a tagine, a Dutch oven, or a large stockpot over medium-high heat.
  5. Add the oil and heat until shimmering.
  6. Place the chicken in the pan and cook until golden-brown but not cooked through, about 3-5 minutes on each side. Transfer the chicken to a plate and set aside.
  7. Reduce the heat to medium, then add the onion and cook until softened, about 5-7 minutes. Add the garlic and allspice. Cook until fragrant, about 1-2 minutes.
  8. Add the beans, tomatoes with their juice, apricots, and cinnamon. Bring to a simmer over medium-high heat, then reduce the heat to maintain a gentle simmer.
  9. Return the browned chicken to the pan and cover with a lid, Cook until the chicken is cooked through (internal temperature of 175°F), about 33-35 minutes.
  10. Serve warm, with a heaping tablespoon of the sour cream mixture on top of each portion.
Per serving: Calories: 240Protein: 23 gCarbs: 13 gFibre: 3 gFat: 11 gSodium: 305 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Cucumber-Herb Tzatziki
Serves 3 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Add the grated and drained cucumber to a medium mixing bowl.
  2. Add the yogurt, mint, basil, garlic scapes, lemon juice, oil, and salt.
  3. Stir to combine.
  4. Serve right away, or chill before serving.
Per serving: Calories: 60Protein: 3 gCarbs: 8 gFibre: 1 gFat: 2 gSodium: 130 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Mediterranean Chickpea Salad
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. In a large mixing bowl, whisk together the lemon juice or vinegar, oil, oregano, and red pepper flakes to make a dressing.
  2. Add the onion and garlic. Stir to combine, then let sit for at least 10 minutes.
  3. Add the chickpeas, tomatoes, cucumber, and bell pepper. Toss to combine.
  4. Serve immediately, or chill before serving if desired.
Per serving: Calories: 145Protein: 4.5 gCarbs: 15 gFibre: 3 gFat: 8.5 gSodium: 10 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Braised Cod and Green Beans with Pesto
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a large skillet or sauté pan over medium-high heat.
  2. Add the oil and heat until shimmering.
  3. Add the green beans and shallot. Cook, stirring occasionally, until the shallot starts to soften, about 1-2 minutes.
  4. In a small bowl, mix together the salt and pepper and sprinkle both sides of each cod fillet with the mixture.
  5. Spread the green beans into a flat layer in the pan and gently place the cod fillets on top.
  6. Add the broth and bring to a boil over high heat.
  7. Cover the pan with a lid and cook until the cod is cooked through and flakes easily with a fork, about 4-6 minutes.
  8. With a slotted spoon or spatula, transfer the cod and green beans to a serving dish. Cover with foil to keep warm.
  9. Continue to cook the broth over high heat, uncovered, until it is reduced to about ½ cup, about 5-7 minutes.
  10. Remove the pan from the heat and stir in the pesto.
  11. Pour the sauce over the fish and green beans.
  12. Garnish with lemon wedges if desired and serve warm.
Per serving: Calories: 250Protein: 24 gCarbs: 16 gFibre: 5 gFat: 11 gSodium: 460 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Roasted Beet Hummus
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Preheat the oven to 400°F.
  2. Place the beet pieces on a baking sheet and toss with ½ tablespoon of the oil. Place in the oven and roast until fork-tender, about 30-40 minutes.
  3. Meanwhile add the garlic and 2 tablespoons of the lemon juice to a small bowl and stir to combine. Set aside.
  4. Add ¼ cup of the roasted beet to a food processor. Pulse until broken down into small pieces.
  5. Add the garlic-lemon juice mixture, ½ teaspoon lemon zest, beans, tahini, salt, and black pepper. Puree the mixture until very smooth, while slowly drizzling in the remaining 3½ tablespoons of oil, about 3-4 minutes.
  6. Finely chop the remaining roasted beet. Add to a small bowl and toss with any remaining lemon zest and 1 tablespoon lemon juice. Set aside.
  7. Transfer the pureed mixture to a serving dish and garnish with the chopped beet and lemon mixture.
  8. Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. May be frozen if desired.
Per serving: Calories: 120Protein: 2.5 gCarbs: 7.5 gFibre: 2.5 gFat: 9 gSodium: 90 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
White Bean and Egg Shakshuka
Serves 1 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Coat the inside of a microwave-safe bowl with cooking spray.
  2. Add the tomato sauce, beans, thyme, paprika, onion powder, garlic powder, salt, and black pepper. Stir to combine.
  3. Make a well in the center of the sauce, and crack the eggs into it.
  4. Microwave on high power (default setting) for 1 minute.
  5. Continue cooking in 20-second bursts at 80% power until the egg yolks and whites are set. Depending on your microwave, this will take about 2-4 minutes in total.
  6. Serve warm.
Per serving: Calories: 200Protein: 16 gCarbs: 14 gFibre: 3.5 gFat: 9 gSodium: 285 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Tuscan Beans With Tomatoes and Oregano
Serves 4 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe
Ingredients Steps
  1. In a large salad bowl, combine beans and tomatoes.
  2. In a small bowl, combine olive oil, vinegar, oregano, pepper, and salt-free seasoning blend. Using a wire whisk, beat the ingredients until they blend into one thick sauce at the point where the oil and vinegar no longer separate.
  3. Pour the dressing over the beans and tomatoes, and mix gently to coat.
  4. Line four salad bowls with one romaine lettuce leaf each.
  5. Top each leaf with one-fourth of the bean mixture, and serve.
Per serving: Calories: 265Protein: 12 gCarbs: 35 gFibre: 10 gFat: 10 gSodium: 116 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Slow Cooker Moroccan Chickpea-Lentil Stew
Serves 6 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Add the broth, garbanzo beans, tomato sauce, butternut squash, bell pepper, onion, and lentils to the pot of a slow cooker.
  2. Add the ginger, garlic, turmeric, cumin, paprika, cinnamon, black pepper, and salt.
  3. Stir all the ingredients together to combine.
  4. Cover the slow cooker with the lid and set to cook on low for 6-8 hours or high for 3-4 hours.
  5. Serve warm.
Per serving: Calories: 195Protein: 10.5 gCarbs: 36.5 gFibre: 11 gFat: 2 gSodium: 240 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
Cold Fusilli Pasta with Summer Vegetables
Serves 4 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe
Ingredients Steps
  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  2. Add pasta, and cook according to package directions for the shortest recommended time, about 8–9 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes.
  3. Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper.
  4. Add the cooled pasta.
  5. Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated.
  6. Divide into four equal portions. Top each with 2 tablespoons shredded parmesan cheese.
Per serving: Calories: 418Protein: 21 gCarbs: 63 gFibre: 13 gFat: 11 gSodium: 455 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Baked Salmon Dijon
Serves 6 · Recipe from NHLBI (NIH) (Deliciously Healthy Dinners) · Original recipe
Ingredients Steps
  1. Preheat oven to 400 °F.
  2. Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
  3. Lightly coat baking sheet with cooking spray.
  4. Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
  5. Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
  6. Serve immediately.
Per serving: Calories: 196Protein: 27 gCarbs: 5 gFibre: 0 gFat: 7 gSodium: 229 mg
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.
Garden-Fresh Gazpacho
Serves 4 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Fill a large pot or saucepan halfway full with water. Set over high heat and bring to a boil.
  2. Meanwhile, prepare a large bowl with ice water and make an X cut with a paring knife on the bottom of each tomato.
  3. Carefully drop the tomatoes into the boiling water and cook for 15 seconds, then remove and transfer to the ice water.
  4. Let tomatoes cool until able to handle, about 1 minute, then remove from the ice water and pat dry.
  5. Peel and seed the tomatoes. To seed the tomatoes, place them in a fine mesh strainer set over a large mixing bowl. Press as much of the juice and pulp through as possible.
  6. Transfer the collected juice and pulp to a liquid measuring cup. Add canned tomato juice to bring the total to 1 cup.
  7. Transfer the tomatoes and juice back to the bowl. Add the cucumber, bell pepper, onion, jalapeño, garlic, lime juice, vinegar, soy sauce or tamari, cumin, salt, and black pepper. Stir to combine.
  8. Transfer 1½ cups of the mixture to a blender and add the olive oil. Blend on high speed until smooth and creamy, about 20-30 seconds.
  9. Return the pureed mixture to the bowl and stir to combine.
  10. Cover and chill for at least 2 hours, up to overnight.
  11. Serve cold, garnishing with the basil.
Per serving: Calories: 155Protein: 2 gCarbs: 12 gFibre: 2 gFat: 13 gSodium: 375 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.
White Bean, Kale, and Tomato Stew
Serves 8 · Recipe from VA (VHA Nutrition and Food Services) · Original recipe
Ingredients Steps
  1. Heat a heavy stockpot over medium heat.
  2. Add the oil and heat until shimmering.
  3. Add the onion, carrots, and garlic.
  4. Sauté until the onion and carrots are tender, stirring frequently, about 7-8 minutes.
  5. Reduce the heat to low.
  6. Add the chopped kale and broth.
  7. Cover the pot with a lid.
  8. Simmer for 10-15 minutes.
  9. Add the diced tomatoes and their juice, cannellini beans, rice, Italian seasoning, and black pepper.
  10. Cook until heated through.
  11. Serve warm.
Per serving: Calories: 230Protein: 10 gCarbs: 37.5 gFibre: 6.5 gFat: 2.5 gSodium: 190 mg
Source: U.S. Department of Veterans Affairs, Veterans Health Administration Nutrition and Food Services.

More recipes and guides

How this diet is defined here: Oldways Mediterranean Diet Pyramid (https://oldwayspt.org/resources/oldways-mediterranean-diet-pyramid); the site's evidence uses the alternate Mediterranean diet score as in Shan 2023, JAMA Intern Med

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