Your 1-Day Mediterranean Diet Menu Plan

By: Lisa Valente, M.S., R.D.

Enjoy this healthy menu of Mediterranean meals from breakfast through dinner.

The Mediterranean diet, full of healthy fats, whole grains, legumes, fish and produce, with moderate amounts of wine, has been shown to be one of the healthiest ways to eat. It’s been linked to better heart health and lower risk of obesity. Luckily, it’s just as nice on your taste buds as it is on your health. If you’re wondering how to eat more in the style of the Mediterranean diet, look no further—try this 1-day sample plan full of scrumptious recipes to get you on track to better health.

What is the Mediterranean Diet?

Pictured Recipe: Greek Omelet

1. Breakfast

Start your day with this Greek Omelet. You’ll get satisfying protein from the eggs and even get some vegetables in. Just a little bit of sharp, flavorful feta cheese goes a long way in this omelet. This light breakfast clocks in at only 267 calories, so feel free to add a piece of whole-grain toast for more staying power.

What is the Mediterranean Diet?

Pictured Recipe: Toasted Pita & Bean Salad

2. Lunch

Fattoush is a salad with classic Middle Eastern flavors. For this Toasted Pita & Bean Salad, we riff off the traditional elements and add beans for some protein and fiber. Fresh herbs and a dressing made with olive oil and lemon juice help punch up the flavor. This balanced meal delivers vegetables, whole grains and healthy fats to help power you through your afternoon.

What is the Mediterranean Diet?

Pictured Recipe: Spiced Spanish Almonds

3. Snack

Try snacking on fruits and vegetables to up your produce intake. A small handful of nuts also makes a healthy Mediterranean diet-friendly snack. For extra pizazz, try these Spiced Spanish Almonds.

4. Dinner

Seafood is a staple of the Mediterranean diet. Here, tuna combines with artichoke hearts, olives and tomatoes for a hearty pasta dish that’s packed with veggies, lean protein and whole grains. Pour a glass of red wine to enjoy, and savor every bite as if you were in Italy!