Mediterranean Diet

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.

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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

Banana Almond 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.

Get the recipe here.

vegan grain salad mason jar recipe

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.

Get the recipe here.

One-Pot Lemon Chicken & Rice

One-Pot Mediterranean Lemon Chicken & Rice recipe

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.

Get the recipe here.

North African bean recipe

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.

Get the recipe here.

Fresh fish and bean recipe

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.

Get the recipe here.

Stuffed Portobello Mushrooms with Pesto recipe

These meaty mushrooms are filled with a quick DIY pesto, garden veggies and goat cheese for a healthy meal with a Mediterranean vibe.

Get the recipe here.