Why the Mediterranean diet specifically?

It's the most consistently evidence-supported eating pattern in the cardiometabolic literature, PREDIMED (Estruch 2013, re-analysed 2018) and a long line of cohort studies show meaningful reductions in cardiovascular events. It's also the easiest to cook deliciously, which matters for adherence over years.

Do I need to use Greek olive oil specifically?

No. A good extra-virgin olive oil from Greece, Italy, Spain, or Portugal is functionally equivalent. The single biggest mistake is buying cheap supermarket EVOO that's been blended or oxidised; spend a bit more, store it dark and cool, finish a bottle within 6 months of opening.

Moderate-carb. The Mediterranean pattern includes whole grains (farro, bulgur, sourdough), legumes (white beans, chickpeas, lentils), and starchy vegetables. If you're managing carbs tightly, swap to the High-Protein 7-day plan, same chef voice, different macro profile.

Meal plan

A 7-day Mediterranean meal plan, the cook's version.

A practical week of Mediterranean cooking, olive oil, fish, legumes, vegetables, grains. RD-reviewed, USDA-cited, batch-cookable on Sunday. Free PDF.

Reviewed

Lena Marsh, RDN, MS

Last reviewed 22 April 2026

Duration: 7 days · 3 meals + 1 snack
Format: PDF + grocery list

What you get

Anyone building a long-term Mediterranean eating pattern, the most consistently evidence-supported diet for cardiovascular and metabolic health (PREDIMED, Estruch 2018).

01
Day-by-day meal schedule with portion sizes in grams and ounces
02
Grocery list organised by supermarket section (UK + US weights)
03
Sunday prep sequence, what to batch first, what to keep raw
04
Macros totalled per day, with the Nutrition Ledger formula on every recipe
05
Swap list for the most common dietary restrictions

Daily targets

The numbers the plan hits, every day.

Calories: 1,800–2,100 kcal
Protein: 100–120 g
Fibre: 30–35 g
Sodium: <2,000 mg

A look inside

The first three days, in full.

01
Day 1, Monday
kcal
1980
P
108g
Fibre
32g
Breakfast
Greek yoghurt with honey, walnuts, fresh figs
Lunch
Mediterranean grain bowl: farro, white beans, tomato, feta, olive oil
Dinner
Sheet-pan Greek cod with lemon potatoes and oregano
+ Snack: Hummus, cucumber, and toasted pita
See the recipe →
02
Day 2, Tuesday
kcal
1860
P
116g
Fibre
30g
Breakfast
Soft-boiled eggs, olive oil, sourdough, tomato salad
Lunch
White bean and kale soup with parmesan rind
Dinner
Greek lemon chicken with herbed quinoa and tomato salad
See the recipe →
03
Day 3, Wednesday
kcal
2020
P
122g
Fibre
31g
Breakfast
Mediterranean breakfast plate (olives, feta, cucumber, hard-boiled egg, sourdough)
Lunch
Tuna and white-bean salad, lemon and red onion
Dinner
Za'atar roasted chicken with bulgur pilaf and yoghurt sauce
+ Snack: Apple, almonds, a wedge of pecorino

Days 4 through 7 continue the same pattern, with the full grocery list and prep sequence in the PDF.

Get the 7-Day Mediterranean Meal Plan PDF.

7 days · 3 meals + 1 snack. Grocery list by section, macros per day, RD-reviewed. Free.

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Frequently asked

The questions readers send.

Why the Mediterranean diet specifically?: It's the most consistently evidence-supported eating pattern in the cardiometabolic literature, PREDIMED (Estruch 2013, re-analysed 2018) and a long line of cohort studies show meaningful reductions in cardiovascular events. It's also the easiest to cook deliciously, which matters for adherence over years.
Do I need to use Greek olive oil specifically?: No. A good extra-virgin olive oil from Greece, Italy, Spain, or Portugal is functionally equivalent. The single biggest mistake is buying cheap supermarket EVOO that's been blended or oxidised; spend a bit more, store it dark and cool, finish a bottle within 6 months of opening.
Is this low-carb?: Moderate-carb. The Mediterranean pattern includes whole grains (farro, bulgur, sourdough), legumes (white beans, chickpeas, lentils), and starchy vegetables. If you're managing carbs tightly, swap to the High-Protein 7-day plan, same chef voice, different macro profile.