Your 14-Day Mediterranean Diet Eating Plan
Your 14-Day Mediterranean Diet Eating Plan
Want to start eating like a Greek? Here are some ideas about where to start when planning your menu. Note that we don’t give portion sizes. This is one diet where calorie counting is not expected. What your body needs will be different from the next person.
Also, with the help of Berman and Paravantes-Hargitt, we’ll show you how to move toward a more Mediterranean-style of eating — rather than doing a total overhaul — that will fit with your lifestyle:
Day 1
Breakfast Coffee or tea with a bowl of oatmeal topped with berries
Snack Handful of almonds or walnuts
Lunch Half of a turkey sandwich made with whole-grain bread and a cup of lentil soup
Snack Sliced carrots, bell peppers, and cucumbers dipped in hummus
Dinner Veggie and white bean stew
Day 2
Breakfast Coffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts
Snack Roasted chickpeas
Lunch Leftover veggie and bean stew from yesterday's dinner
Snack A peach (or apple, depending on the season)
Dinner Roasted chicken served with pita bread, tzatziki (a yogurt-based sauce), and a side salad
Day 3
Breakfast Smoothie made with the milk of your choice, fruit, and nut butter
Snack ¼ an avocado mashed with lemon juice and salt on top of whole-grain crackers
Lunch Three-bean soup topped with a dollop of pesto and served with a whole-grain roll
Snack Package of olives and fresh veggies
Dinner Salmon with farro and roasted zucchini and eggplant
More Mediterranean Diet Tips
DAY 4
First Coffee or tea and toasted whole-grain bread, sliced cheese, and strawberries
Snack Pistachios
Lunch Lentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives
Snack Greek yogurt with fresh fruit
Dinner Grilled shrimp served with sautéed kale and polenta
Day 5
Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado
Snack Dried apricots and walnuts
Lunch Quinoa, bean, and veggie salad served with a slice of whole-grain bread
Snack Whole-grain crackers and black bean dip
Dinner Marinated, grilled chicken skewers served with bulgur wheat and a cucumber and red onion salad
Day 6
Breakfast Coffee or tea and smoked salmon, capers, and tomato slices
Snack In-season fruit (such as a peach or two apricots in summer; a pear in winter)
Lunch Mediterranean bean salad and whole-grain crackers
Snack Piece of cheese and olives
Dinner Moroccan lamb stew with couscous
Day 7
Breakfast Coffee or tea and Greek yogurt with sunflower seeds and raspberries
Snack Sliced orange and pistachios
Lunch A piece of whole-grain bread with sliced tomatoes, cheese, and olives
Snack Packaged, flavored lupini beans
Dinner Red lentil and vegetable stew
More on Mediterranean Diet Benefits
Day 8
Breakfast Coffee or tea and two eggs with sautéed greens (spinach or kale), plus an orange
Snack Roasted chickpeas
Lunch Leftover lamb stew from dinner on day 6
Snack Mixed nuts with a piece of dark chocolate
Dinner Baked white fish, roasted potatoes, and zucchini
Day 9
Breakfast Smoothie made with the milk of your choice, frozen cherries, banana, and cocoa powder
Snack Mini peppers stuffed with hummus
Lunch Tuna salad made with olive oil, dried herbs, olives, and sun-dried tomatoes served on a bed of spinach with mixed veggies and whole grain crackers
Snack Piece of cheese with a piece of fruit
Dinner Hearty Tuscan white bean soup with whole-grain bread
Day 10
Breakfast Coffee or tea and a bowl of oatmeal topped with raisins and crushed walnuts, plus a drizzle of honey, if desired
Snack Greek yogurt and a piece of fruit
Lunch Leftover Tuscan white bean soup from dinner on day 9
Snack Hummus with sliced raw veggies like red peppers, celery, and cucumber
Dinner Garlic lemon chicken thighs served with asparagus and Israeli couscous
10 Superfoods for Heart Health
To help reduce inflammation, lower cholesterol, and halt the formation of plaque, reach for these nutritious eats that studies suggest may help stave off heart disease.
Day 11
Breakfast Coffee or tea and a slice of veggie frittata with avocado
Snack Apple with nut butter
Lunch Prepared dolmas (look for these stuffed grape leaves in the prepared food section at some grocers) with hummus and pita
Snack Greek yogurt dip with sliced veggies
Dinner Seafood stew (shrimp and white fish in a tomato base)
Day 12
Breakfast Coffee or tea and a small bowl of ricotta topped with fruit (berries, peaches, or fresh apricots) and a drizzle of honey
Snack Handful of lightly salted nuts (hazelnuts, pistachios, almonds, or a mix)
Lunch Greek pasta salad (whole-grain pasta with red onion, tomato, Kalamata olives, and feta) served on a bed of romaine
Snack Fruit salad
Dinner Leftover seafood stew from dinner on day 11
Day 13
Breakfast Coffee or tea and oatmeal with nut butter and blueberries
Snack Container of Greek yogurt
Lunch Salmon salad sandwich with a cup of bean-based soup
Snack Smashed avocado on whole-grain crackers
Dinner Shakshuka (baked eggs in tomato sauce) topped with feta and served over polenta
Day 14
Breakfast Coffee or tea and toasted whole-grain bread topped with ricotta and sliced fruit
Snack Dried cranberries and mixed nuts
Lunch Quinoa bowl with roasted sweet potatoes, goat cheese, and walnuts
Snack Olives and a few pita chips dipped in hummus
Dinner Artichoke and cannellini bean pasta with bread crumbs and Parmesan
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