Mediterranean meal plan, down to the snacks.
The Mediterranean diet is built on vegetables, beans, whole grains, fish and olive oil. Here is a week of simple meals at about 1,600 calories a day, plus what to buy. Alma can fit it to your goal.
Built from AHA and Dietary Guidelines advice.
The rules
Three habits do most of the work
Plants fill the plate
Vegetables, fruit, beans and whole grains at every meal.
Olive oil is the main fat
Cook with it and dress salads with it, in place of butter.
Fish twice a week
Salmon, sardines, trout or mackerel bring omega-3 fats.
Sample week
Seven days of Mediterranean meals
About 1,500 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastGreek yogurt, berries and walnuts1 cup plain Greek yogurt, ½ cup blueberries, 2 tbsp walnuts, 1 tsp honey
LunchChickpea salad with feta1 cup chickpeas, cucumber, tomato, parsley, 1 oz feta, 1 tbsp olive oil, lemon, ½ whole-wheat pita
SnackApple and almonds1 apple, 1 oz almonds
DinnerBaked salmon with farro and broccoli5 oz salmon, 1 cup cooked farro, 1½ cups roasted broccoli with 2 tsp olive oil
About 1,770 kcal97 g protein39 g fiber
Day 2Tuesday
- BreakfastSpinach and tomato eggs on toast2 eggs scrambled in 1 tsp olive oil with spinach and tomato, 1 slice whole-grain toast, 1 orange
- LunchLentil soup with salad and pita2 cups lentil and vegetable soup, side salad with 1 tbsp olive oil, 1 whole-wheat pita
- SnackHummus and vegetables¼ cup hummus, carrot and pepper sticks
- DinnerChicken souvlaki with bulgur5 oz grilled chicken breast, 1 cup cooked bulgur, ¼ cup tzatziki, tomato and cucumber salad with 2 tsp olive oil
About 1,670 kcal104 g protein45 g fiber
Day 3Wednesday
- BreakfastOvernight oats with chia and raspberries½ cup rolled oats, ¾ cup milk, 1 tbsp chia seeds, 1 tbsp almond butter, ½ cup raspberries
- LunchTuna and white bean salad1 can tuna, ½ cup cannellini beans, arugula, red onion, 1 tbsp olive oil, lemon, 1 slice whole-grain bread
- SnackPear and pistachios1 pear, 1 oz pistachios
- DinnerShrimp pasta with zucchini and tomatoes5 oz shrimp, 1½ cups cooked whole-wheat spaghetti, zucchini, cherry tomatoes, garlic, 1 tbsp olive oil, 1 tbsp Parmesan
About 1,720 kcal113 g protein43 g fiber
Day 4Thursday
- BreakfastAvocado toast with an egg2 slices whole-grain toast, ½ avocado, 1 egg, sliced tomato
- LunchQuinoa tabbouleh with chicken1 cup cooked quinoa, parsley, tomato, cucumber, 1 tbsp olive oil, lemon, 4 oz grilled chicken
- SnackFigs and almonds3 dried figs, 1 oz almonds
- DinnerBaked cod with tomatoes and olives6 oz cod baked with cherry tomatoes, olives and capers, 1 cup roasted potatoes with 2 tsp olive oil, 1 cup green beans
About 1,660 kcal112 g protein31 g fiber
Day 5Friday
- BreakfastShakshuka with pita2 eggs poached in a tomato and pepper sauce made with 1 tsp olive oil, ½ whole-wheat pita
- LunchSardines on toast with arugula1 can sardines in olive oil, drained, 2 slices whole-grain toast, arugula with lemon and 1 tsp olive oil, 1 orange
- SnackGrapes and walnuts1 cup grapes, ½ oz walnuts
- DinnerPita pizzas with white bean salad1 whole-wheat pita with tomato sauce, spinach, artichokes, olives and 1 oz feta; ½ cup white beans with tomato and 2 tsp olive oil
About 1,510 kcal73 g protein29 g fiber
Day 6Saturday
- BreakfastSpinach and feta omelet2 eggs, spinach, 1 oz feta, 1 tsp olive oil, 1 slice whole-grain toast, 1 orange
- LunchMezze plate¼ cup hummus, ½ cup tabbouleh, 3 baked falafel, cucumber, 5 olives
- SnackGreek yogurt with honey¾ cup plain Greek yogurt, 1 tsp honey, cinnamon
- DinnerGrilled trout with potatoes5 oz trout, 1 cup herbed potatoes with 2 tsp olive oil, tomato and onion salad with 1 tsp olive oil
About 1,480 kcal92 g protein21 g fiber
Day 7Sunday
- BreakfastRicotta toast with berries2 slices whole-grain toast, ⅓ cup part-skim ricotta, ½ cup berries, 1 tsp honey
- LunchLentil salad with goat cheese¾ cup lentils, roasted peppers and zucchini with 2 tsp olive oil, 1 oz goat cheese, 1 tbsp walnuts, 1 slice whole-grain bread
- SnackOrange and almonds1 orange, ½ oz almonds
- DinnerLemon roast chicken with couscous5 oz roast chicken breast, 1 cup cooked whole-wheat couscous, roasted carrots and fennel with 2 tsp olive oil
About 1,550 kcal99 g protein38 g fiber
Shopping list
What to buy
Most days
Now and then
Chicken, eggs, yogurt and cheese fit in moderate portions.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on the Mediterranean diet?
Mostly vegetables, fruit, whole grains, beans, lentils, nuts and olive oil, with fish and seafood at least twice a week. Poultry, eggs, yogurt and cheese fit in moderate portions. Red meat and sweets show up less often.
Is the Mediterranean diet good for your heart?
The American Heart Association lists it as a heart-healthy eating pattern. In the PREDIMED trial, adults at high cardiovascular risk who ate a Mediterranean diet with extra olive oil or nuts had about 30% fewer heart attacks, strokes and cardiovascular deaths than a lower-fat control diet.
How many calories is this meal plan?
About 1,500 to 1,800 calories a day, with 75 to 115 grams of protein and 20 to 45 grams of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Can I drink wine on the Mediterranean diet?
It's optional. Wine shows up in low to moderate amounts in the traditional diet, usually with meals. The 2025-2030 Dietary Guidelines say to drink less alcohol for better overall health, so there's no need to start if you don't drink.
Is the Mediterranean diet expensive?
It doesn't have to be. Dried or canned beans and lentils, oats, frozen vegetables, canned sardines and tuna, and seasonal fruit cover most of this week. Buy olive oil in larger bottles and nuts in bulk.
How do I know if I'm sticking to it?
Log your meals in Alma by photo, voice or text. Each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which rewards the same foods this plan is built on.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- American Heart Association: What is the Mediterranean diet?
- American Heart Association: Fish and omega-3 fatty acids
- Dietary Guidelines for Americans, 2025-2030
- Estruch R, et al. Mediterranean diet supplemented with olive oil or nuts. N Engl J Med, 2018
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.