The Mediterranean diet has long been recognized as one of the healthiest ways to eat. The Mediterranean way of eating is
not only delicious, it's also been linked with improved heart health and decreased obesity risk. The concept of the
Mediterranean diet is simple—fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish
and enjoy moderate amounts of red wine. This week's meal plan makes it even easier to follow the Mediterranean diet with
seven days of fresh and healthy dinners.
Free Mediterranean Diet Cookbook!
Day 1: Coriander-&-Lemon-Crusted
Salmon with Asparagus Salad & Poached Egg
Day 2: Grilled Polenta &
Vegetables with Lemon-Caper Vinaigrette
Day 3: Italian Pesto Chicken Salad
Italian Pesto Chicken
Prepared pesto is the secret ingredient in this lightened-up, healthy creamy chicken salad recipe. For
the prettiest dressing, go for a bright-green pesto. Serve the salad open-face on toasted bread or scoop it on top of fresh
Day 4: Cauliflower, Pancetta & Olive
Pancetta & Olive Spaghetti:
Don't ditch your pasta-cooking water! The flavorful liquid retains a touch of the
pasta's starch, which helps your sauce cling to the pasta in this healthy pasta recipe. Enjoy this dinner with a green
salad and a glass of red wine.
Day 5: Garlic, Sausage & Kale Naan
Garlic, Sausage &
Kale Naan Pizzas:
We love sausage, but it can be high in sodium. In this fast, healthy dinner, we make our own
turkey sausage with crushed red pepper, garlic, fennel seeds, paprika and just a touch of salt. Round out the meal with a
green salad with vinaigrette.
Day 6: Sugar
Snap Pea Salad
Sugar Snap Pea
Salad with lemon-grilled chicken or fish: Sweet, crisp and snappy, this healthy pea salad
recipe is all about the sugar snaps, plus a little Aleppo pepper for some heat. The creamy sheep- or goat's-milk cheese
adds a touch of richness and the edible flowers give it a gorgeous pop of color. Serve this beautiful salad alongside
lemon-grilled chicken or fish.
Day 7: Grilled Pork
Loin with White Bean Puree & Lemon Herb Vinaigrette
Watch: What Is the Mediterranean Diet?
Diet: The World's Healthiest Diet?
Mediterranean Diet Menu Plan
Mediterranean Diet Foods You Should Be Eating