Why this 7-day Mediterranean meal plan has become everyone’s diet of choice

Often, seven-day meal plans can be flavourless and dull, but with the Mediterranean diet, you can eat healthy without missing out on tasty meals.

3 min read

March 8, 2024 - 4:00AM

The Mediterranean diet is based on the healthy eating habits of the populations of Greece, Spain and Southern Italy. Today, following the diet means consuming an abundance of fresh, seasonal vegetables, legumes, whole grains and seafood. Try this 7-day meal plan and reap the health benefits!

MONDAY

Breakfast

Healthy breakfast bowl

These healthy overnight oats are prepared in a jar to make a perfect breakfast when you’re on the go. Topped with yoghurt and berries, everyone in the family will love them.

Overnight oats save a world of time.

Snack

Handful almonds plus 1 piece fruit

Lunch

Broccoli tabouli with feta and pomegranate

A healthy, gluten-free tabouli with feta, pomegranate and pine nuts.

You won't believe how tasty this is.

Snack

Herbed yoghurt dip

Invite the gang over to get the latest scoop on a veteran entertainer — dips!

Dinner

Charred broccoli and prawn black rice salad

The honey balances the spicy lime and is great with the prawns in this fresh gluten-free rice salad.

One of the easiest and healthiest dishes on this list.

TUESDAY

Breakfast

Breakfast bruschetta

Prefer a light breakfast? Start your day with this fresh and cheerful bruschetta.

Delicious and ready in minutes.

Snack

Healthier zucchini and feta muffins

These easy zucchini muffins are made with ricotta and reduced-fat feta so they’re still super-cheesy but are way better for you. Pop them in the lunch box for a great snack or light lunch.

Lunch

Chicken rainbow wraps

Looking for new work lunch ideas? Wrap up this colourful chicken salad in wholemeal mountain bread for a tasty, filling meal.

This lunch treat is totally irresistible.

Dinner

Couscous, herb & seed stuffed vegetables

Create an exciting side dish or main as you eat a rainbow of colour and flavour.

Finish the day off with a real health kick.

Snack

150g Greek yoghurt topped with 1/2 cup fresh berries.

WEDNESDAY

Breakfast

Citrus and berry salad with yoghurt and seed sprinkle

Start the day with this healthy breakfast salad, full of fresh ingredients including raspberries, strawberries and orange. It’s also gluten-free and low in fat and calories.

Greek yoghurt is your best friend.

Snack

Cranberry and orange no-cook slice

For a high fibre lunch box snack, try these easy cranberry and orange slices – no baking required.

Lunch

Healthy zucchini superfood slice

This healthy version of the family-favourite zucchini slice is loaded with quinoa, zucchini and kale, and makes a perfect vegetarian dinner or lunch box filler. Serve with a slice of wholegrain sourdough bread, drizzled with 1 teaspoon extra virgin olive oil.

Tasty bites that can double as snacks for other days.

Snack

2 wholegrain crackers topped with tzatziki or hummus, tomato (sliced) & fresh basil

Dinner

Radish, rocket and mint salad with salmon

Fresh dill sprigs are the perfect topping for this gorgeous salmon, radish and rocket salad.

You can't go wrong with some fresh salmon.

THURSDAY

Breakfast

Baked egg, kale and herb pots

These egg pots have an extra veg boost to make them healthy and delicious.

Start your day with a healthy dose of protein.

Snack

2 fresh dates plus 3-4 walnut halves.

Lunch

Rainbow power salad

Team colourful nutritious veggies, such as broccoli and tomato, with chickpeas and low-GI freekeh to create this power-packed low-cal. salad.

Power up your afternoon with this salad.

Snack

Creamy lemon and white bean dip

Don’t underestimate the power of a simple can of beans. Pureed with olive oil, lemon, garlic and fresh herbs, they transform into a creamy, luscious dip. Emergency entertaining at its finest! Serve with veggie sticks

Dinner

Better-for-you chicken cacciatore

We’ve made a few tweaks to traditional chicken cacciatore, so it’s better for you but still loaded with flavour.

Who said healthy food couldn't be tasty?

FRIDAY

Breakfast

Bircher muesli

The kids will love this sweet and tasty breakfast idea.

Pack on as many fruits as you desire.

Snack

Spicy mixed nuts

Keep the in-between meal munchies away with a handful of spicy mixed nuts.

Lunch

Green bean and mackerel salad

Holy mackerel, this fish dish is super tasty and has some amazing nutritional benefits too.

Nothing goes better with mackerel than green beans.

Snack

1 apple (sliced) and topped with ricotta and drizzle of honey

Dinner

Vegan bolognese

We’ve given traditional spaghetti bolognese the vegan treatment and added a zesty lemon gremolata to boot.

Let the flavours sing in this meat-free bolognese.

SATURDAY

Breakfast

Saganaki eggs

For a hearty breakfast or brunch, try our saganaki eggs, complete with feta, garlic and tomatoes.

The perfect Saturday morning breakfast.

Snack

2 wholegrain crackers topped with nut butter

Lunch

Warm chicken and lentil salad

Take a takeaway chook and whip up this simple, yet satisfying low-fat salad.

Incredible easy for you to prepare.

Snack

Traditional fruit salad

Make the most of seasonal fruits in this traditional fruit salad.

Dinner

Buckwheat tabouli with dukkah lamb

Twist up tonight’s lamb dinner by adding a crunchy dukkah coating to the backstraps.

A playful twist on the classic lamb dinner.

SUNDAY

Breakfast

Breakfast quinoa salad

Kickstart your healthy new year routine with this healthy brekkie wonder.

An incredibly fresh way to start the day.

Snack

125g Greek yoghurt topped with 1 small banana (sliced)

Lunch

Turkish zucchini and haloumi bake

Big on flavour, low on fuss! You can have this Turkish-inspired bake in the oven in less than 20 minutes, then it’s just a matter of waiting for the haloumi and zucchini filling to set and the top to turn golden and caramelised.