Mediterranean Diet 7-Day Plan With Grocery List

You want to eat healthier, not live in the kitchen. A simple 7-day Mediterranean diet plan keeps your meals fresh, heart-friendly and actually doable with a single grocery run.

What the Mediterranean Diet Looks Like in Real Life

The Mediterranean diet is centered around vegetables, fruits, whole grains, beans, olive oil, nuts, and seafood, with smaller amounts of poultry, eggs, and dairy.[1] It is linked to better heart health, lower inflammation, and a reduced risk of chronic disease.[1][2]

Think less “strict diet,” more “how people in Greece and Italy actually eat day to day.”

How This 7 Day Plan Works

This plan is meant to be realistic for busy weekdays. You will repeat some ingredients across meals so you are not buying 50 random things.

Daily pattern:

Breakfast: simple, quick, not sugary

Lunch: grain or salad bowl you can prep ahead

Dinner: cooked protein plus vegetables and healthy carbs

Snacks: fruit, nuts, yogurt or hummus with veggies

You can batch cook grains, chicken and roasted vegetables on Sunday to make the week easier.

7-day Mediterranean Diet Sample Menu

Use this as a template. Swap similar foods if you have allergies or preferences.

Day 1

Breakfast: Greek yogurt with berries, honey and chopped walnuts

Lunch: Quinoa salad with chickpeas, cucumber, tomato, olives and feta

Dinner: Baked salmon with lemon, olive oil, garlic and a side of roasted broccoli and potatoes

Snack: Apple with almond butter

Day 2

Breakfast: Oatmeal cooked in milk with raisins and a spoon of peanut or almond butter

Lunch: Whole grain pita stuffed with hummus, lettuce, tomato and shredded carrot

Dinner: Chicken breast sautéed with peppers, onions and zucchini, served over brown rice

Snack: Carrot sticks with hummus

Day 3

Breakfast: Two scrambled eggs with spinach and tomato, slice of whole grain toast

Lunch: Leftover chicken and veggie rice bowl from Day 2

Dinner: Lentil soup with carrots, celery, onion and tomato, plus a small side salad

Snack: Handful of mixed nuts

Day 4

Breakfast: Smoothie with banana, frozen berries, spinach, Greek yogurt and water or milk

Lunch: Tuna salad (canned tuna in olive oil, lemon, herbs) on whole grain crackers with sliced cucumber

Dinner: Whole wheat pasta with tomato sauce, olive oil, garlic, basil and a sprinkle of parmesan, side salad

Snack: Orange or clementines

Day 5

Breakfast: Greek yogurt with sliced banana and granola

Lunch: Leftover lentil soup with whole grain toast

Dinner: Baked cod or white fish with herbs, olive oil, lemon, served with quinoa and roasted Brussels sprouts

Snack: Pear with a small handful of almonds

Day 6

Breakfast: Avocado toast on whole grain bread with sliced boiled egg

Lunch: Big salad with mixed greens, chickpeas, cucumber, tomato, olives, feta and olive oil vinaigrette

Dinner: Turkey or chicken meatballs in tomato sauce over brown rice or whole wheat pasta, side of green beans

Snack: Grapes

Day 7

Breakfast: Oatmeal with chopped apple, cinnamon and walnuts

Lunch: Leftover salad or a quick hummus, veggie and feta wrap

Dinner: Veggie and bean tray bake: chickpeas, bell peppers, onion, zucchini and tomato roasted with olive oil and herbs, served with couscous

Snack: Greek yogurt with honey

Mediterranean Diet Grocery List for the Week

Use this as your base list. Adjust amounts based on how many people you are feeding.

Produce

Spinach or mixed greens

Broccoli

Brussels sprouts

Zucchini

Bell peppers

Carrots

Onions and garlic

Tomatoes (fresh or canned)

Cucumbers

Potatoes or sweet potatoes

Apples, bananas, oranges, berries, grapes, pears

Lemons

Proteins

Chicken or turkey breast

Salmon and one other white fish (cod, tilapia, etc.)

Canned tuna in olive oil

Eggs

Greek yogurt (plain)

Chickpeas, lentils and black beans (canned or dry)

Mixed nuts, walnuts, almonds

Hummus

Whole Grains and Breads

Brown rice

Quinoa or couscous

Old fashioned oats

Whole wheat pasta

Whole grain bread

Whole grain pita or wraps

Whole grain crackers

Healthy fats and extras

Extra virgin olive oil

Avocado

Nut butters (peanut or almond)

Feta cheese and a little parmesan

Granola (low sugar if possible)

Herbs and spices: basil, oregano, cumin, paprika, black pepper, cinnamon

Low sodium vegetable or chicken broth for soups

Tips to Actually Follow Your 7 Day Mediterranean Plan

A plan is cute until life gets busy. A few habits make this way of eating stick.

Block one or two hours on the weekend to cook grains, roast vegetables and prep proteins

Keep a big salad bowl ready in the fridge most days

Store nuts, fruit and hummus where you see them first

Use olive oil instead of butter for most cooking and salad dressings[1][2]

If you have health conditions, talk with your doctor or a registered dietitian before making big diet changes so they can help you personalize it.[3]

Turn This 7-day Mediterranean Reset Into Your Normal

You do not have to follow this plan perfectly. The real win is shifting your default meals toward more plants, healthy fats and simple seafood or poultry.

Print or screenshot the grocery list, pick a start date and commit to just one week. After seven days of Mediterranean diet meals, notice how your energy, cravings and mood feel. If it works for you, keep repeating and tweaking the plan until it feels like your new normal.

References

[1] Mediterranean Diet: A Heart Healthy Eating Plan
[2] Mediterranean Diet
[3] Nutrition Advice from Registered Dietitians