Eat Mediterranean For 1 Week
Our 7-day Mediterranean diet meal plan packs all the tools you need to make the most of this health-promoting eating style.
Unlock this article and more benefits with 40% off.
Already have an Outside Account? Sign in
40% Off Outside+.
$4.99/month $2.99/month*
Get the one subscription to fuel all your adventures.
- Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
- Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
- Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
- Learn from the pros with expert-led online courses.
*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details
Packed with nutritious foods like fish, whole grains, legumes, veggies and healthy fats, the Mediterranean diet is known to reduce depression, support heart health and may even help fend off cancer.
Related: Why Eating the Mediterranean Diet Makes Sense
The Recipes
Banana Coconut Chocolate Smoothie
Chocolate for breakfast? Yes, please! This smoothie will keep you feeling full from whole-food additions, such as beans, spinach and banana. Choose a protein powder that doesn’t contain any added sugar.
CBLT Grain Salad
Grain salads are fast and fantastic grab-and-go options for lunch or dinner. Toss your leftover cooked grains in your favorite homemade vinegar-based dressing. Pair with a protein of your choice, add grated veggies and fresh herbs, and top with avocado and toasted nuts and seeds.
One-Pot Lemon Chicken & Rice
Not only is clean-up minimal with this one-pot chicken dish, but you can freeze it and simply reheat and eat so you spend less time in the kitchen and more time doing the things you love.
Chickpea & Kale Shakshouka
This Tunisian-style recipe features the flavors and health benefits of Mediterranean-style dining. While tomatoes figure prominently in the original dish, we’ve added chickpeas and kale for a clean-eating twist.
Mediterranean Baked Cod with Sweet Peppers & Chickpea Salad
Not only does our Mediterranean Baked Cod offer a generous 35 grams of protein, but we also serve it on a piece of sweet and colorful bell pepper with a hearty chickpea salad.
Stuffed Portobello Mushrooms with Pesto
These meaty mushrooms are filled with a quick DIY pesto, garden veggies and goat cheese for a healthy meal with a Mediterranean vibe.