The Mediterranean Seven-Day Meal Plan

What follows is a sample of a week’s worth of menus to give you an idea of how well you can eat on the Mediterranean diet and to help you start thinking about your meal plan. You need to get at least the minimum recommended servings from each food group. Choose water for most of your beverages, although coffee and tea are fine in moderation. If you drink wine, try to have a glass of red wine with your dinner or weekend lunch at least a few times per week.

Items marked with an asterisk (*) are included in the recipes section.

Monday

Breakfast

Berry Breakfast Smoothie *

Lunch

Garden salad with vinaigrette Whole-grain roll or toast

Snack

Fresh apple

Mozzarella cheese stick

Dinner

Dilly Baked Salmon *

Sautéed spinach

Baked sweet potato with olive oil and pepper

Dessert

Summer Fruit Granita *

Tuesday

Breakfast

Whole-grain cereal with low-fat milk Fresh peach or nectarine

Lunch

Greek Chicken Salad *

Whole-grain roll or toast Fresh watermelon

Snack

Nutty Apple Salad *

Dinner

Fettuccine with Tomatoes and Pesto * Spinach salad with vinaigrette

Dessert

Home-Baked Biscotti *

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