Mediterranean Diet Meal Plans

Try our delicious Mediterranean diet meal plans, designed by EatingWell's registered dietitians and food experts.

Mediterranean Diet Meal Plans
7-Day Mediterranean Meal Plan: 2,000 Calories
It's one of the world's healthiest diets. Give it a test drive with this 1-week plan.
7-Day Mediterranean Meal Plan: 2,000 Calories
It's one of the world's healthiest diets. Give it a test drive with this 1-week plan.

Healthy Mediterranean Recipes

Mediterranean Eggplant Dip with Sizzled Garlic
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The smoky char of roasted eggplant meets the nuttiness of tahini and tang of lemon in this crowd-pleasing dip that's reminiscent of classic baba ganoush. We finish the dip with sizzled garlic and a drizzle of heart-healthy olive oil.
Romesco Sauce with Whole-Grain Pasta & Parmesan
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Originating from the Catalonia region of Spain, "salsa romesco" is a tomato sauce made with nuts and peppers. It's traditionally eaten with fish, but in this recipe we pair it with whole-grain pasta for a yummy vegetarian meal. Parmesan is our choice for cheese, but you can substitute Pecorino Romano or Manchego cheese if you'd like.
Meal-Prep Falafel Bowls with Tahini Sauce
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These quick Mediterranean-inspired couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. Whisk together the simple tahini sauce while the other ingredients cook.
Mediterranean Lettuce Wraps
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A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.
Quick Creamy Cilantro-Jalapeno Sauce
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This sweet and spicy cilantro sauce gets a Mediterranean spin with a little nuttiness from the addition of tahini. Drizzle over fish tacos or roast chicken or even make some ahead to keep in the fridge for salads.
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