Mediterranean Diet Recipes: 7 Days of Healthy, Packed Meals

Looking for Mediterranean diet recipes that are simple, delicious, and actually practical? This 7-day plan walks you through exactly what to eat for every meal—so you can enjoy real food, feel full, and support long-term health.

🎥 Watch the Full Video: 7-Day Mediterranean Diet Meal Plan

In this video, you’ll follow a complete week of Mediterranean diet recipes, ideal for breakfast, lunch, and dinner. The host from MediterraneanLiving.com shares not only what to eat—but also why this way of eating works. He also explains how the Mediterranean diet has been ranked the healthiest in the world five years in a row.

You’ll learn what makes it so powerful for preventing heart disease, diabetes, inflammation, and even depression. Most importantly, the video shows you how to eat in a satisfying and sustainable way using real ingredients—without restrictive rules.

🥗 Mediterranean Diet Recipes by Day

Day 1 – Mediterranean Flavors Begin

Start your morning with Shakshuka, a hearty tomato-based dish with eggs and spices.
At lunch, enjoy a fresh Chop Chop Salad featuring tomatoes, feta, olives, and peppers.
For dinner, indulge in Pasta alla Puttanesca with tuna, olives, and capers.

Day 2 – Simple, Plant-Based Power

Breakfast is Ful Medames, a traditional Egyptian dish made with fava beans and olive oil.
Next, lunch reuses last night’s Puttanesca, now paired with broccoli.
In the evening, enjoy a warm bowl of Greek white bean soup with a classic side salad.

Day 3 – Colorful and Comforting

Start with Pan con Tomate, a delicious toast topped with tomato, garlic, and olive oil.
At lunch, heat up leftovers from last night’s soup.
Dinner brings in flavor with Moroccan chicken baked with peppers, lemon, and olives.

Day 4 – Cool, Creamy, and Convenient

This day begins with Overnight oats and Greek yogurt, ready from the fridge.
Later, savor leftover Moroccan chicken and greens.
For dinner, try Baked eggplant parmesan with a simple salad—comforting yet light.

Day 5 – More Veggies, More Flavor

Start your day with a Greek omelet with zucchini and mint.
At lunch, enjoy leftover eggplant parmesan with a slice of bread.
Dinner features Greek meatballs with lemon potatoes and a side salad.

Day 6 – Balanced and Bright

Avocado toast with smoked salmon, dill, and capers leads the day.
Next, you’ll revisit the savory meatballs and lemon potatoes for lunch.
Dinner keeps it clean and plant-forward with baked summer vegetables and whipped feta.

Day 7 – The Reset Day

This day keeps things easy. For breakfast, enjoy feta cheese with olives, bread, and tomatoes.
Lunch includes leftover vegetables and feta.
Finally, dinner is “chef’s choice” from anything left in your fridge.

🍽 Why the Mediterranean Diet Works

The Mediterranean diet emphasizes unprocessed, nutrient-dense ingredients like:

• Fresh vegetables and fruits

• Beans, nuts, and seeds

• Omega-3 rich fish and olive oil

• Whole grains and modest amounts of dairy or meat

Unlike restrictive diets, this lifestyle supports heart and brain health, reduces inflammation, and is easy to stick to. Most meals are filling yet balanced, and you can enjoy carbs like bread or pasta in moderation.

🔥 Want a Guided Mediterranean Plan?

If you love the Mediterranean diet but feel overwhelmed planning meals from scratch, try this 28-Day Mediterranean Diet Challenge.

It gives you a step-by-step plan, full recipes, and shopping lists—making it easy to stay consistent, eat better, and feel amazing.

Thousands have already used it to simplify their journey and lose weight with real food.