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Mediterranean 7 Day Meal Plan

HEART HEALTHY BROCCOLI FALAFEL with BUCKWHEAT HERB SALAD  AUS EGGS PART THREE SEPT 2020 8687 midres

Mediterranean 7 Day Meal Plan

Mediterranean 7 Day Meal Plan

Largely considered one of the world's healthiest eating patterns, the Mediterranean diet is often associated with supporting a reduced risk of various lifestyle-related diseases, including lowering the risk of heart disease and "bad" cholesterol levels. The popular diet is also one of the key factors to the longer life span in that region. 

Our 7-day Mediterranean diet meal plan emphasises eating fresh whole foods, including various fruits and vegetables, nuts, seeds, legumes and wholegrains. It also features eggs, fish and lean chicken. Use this meal plan as a guide in enjoying the distinctive flavours of the Mediterranean, at the same time promoting excellent health and wellbeing.

Notes About This Meal Plan
  • This meal plan provides an average of 8700 kilojoules per day and is based on the average energy requirements of active 18-65 year old adults. Your energy requirements vary depending on age, activity, health status, height and weight.  For personalised advice, seek the services of an Accredited Practising Dietitian. 
  • This meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51years and men over 70 years who may require additional milk, cheese or yoghurt).
  • This meal plan provides 9 eggs per week.
  • Note it is also important to drink plenty of water.
  • This meal plan has been developed by an Accredited Practising Dietitian at Food & Nutrition Australia. 
  • Those with any exisiting medical issuse should seek advice from their healthcare practitioner before changing their diet.

Want a version of this meal plan to print and use offline? Download the entire Mediterranean meal plan by clicking on this link.

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Day One

Breakfast

Tomato, Avocado & Scrambled Eggs on Toast: 2 slices of wholegrain toast topped with sliced tomatoes + ½ avocado +  2 scrambled eggs. 

+ 1 glass of milk/ calcium-fortified nut milk 

Lunch

Tuna and Salad Wrap: 100g tinned tuna + cheese + ¼ avocado + 2 cups salad vegetables (e.g. lettuce, cucumber, carrot, capsicum) + 1 slice barley/ wholegrain wrap. 

 + bundle of grapes

Dinner

Broccoli Falafels

Broccoli Falafels with Buckwheat, Egg and Herb Salad (1.5 serve)

View Recipe

Dessert/Supper

Yoghurt with Pistachios: 1 tub natural yoghurt with 2 tb pistachios. 

Snacks

1 serve of fruit (e.g. 1 medium orange or banana or 2 kiwifruits). 


Day Two

Breakfast

Greek Yoghurt with Raspberries: 1 cup of Greek yogurt with raspberries, shredded almonds and cinnamon. Drizzle with honey. 

Lunch

Easy Fish Pie

Easy Fish Pie (1 serve)

View Recipe

Dinner

Wholegrain Pizza: Topped with tomato paste,  shredded lean chicken, 1 cup grilled vegetables (e.g. eggplant, carrots, cucumber, cherry tomatoes), shredded cheese and 1tbsp pine nuts. 

Dessert/Supper

Fruit Salad with Ricotta Cheese: 1 cup fresh fruit salad mixed through 1/2 cup ricotta cheese. 

Snacks

Handful of roasted nuts


Day Three

Breakfast

Roast Vegetable Rosti

Roast Vegetable Rosti With Poached Eggs(1 serve)

View Recipe

Lunch

Watermelon Chickpea Salad: 1 cup watermelon mixed with ½ sliced cucumber, crumbled feta cheese, cherry tomatoes + 1 cup chickpeas + fresh herbs and mints + lime juice. Served with wholegrain bread. 

Dinner

Greek Chicken Bowl: Pan-fried 100g chicken breast, ½ cup cherry tomato, small cucumber and ½ onion with olive oil, served over 1 cup cooked brown rice. Topped with plain Greek yoghurt or tzatziki sauce and feta cheese. Squeeze with lemon juice

Dessert/Supper

Fruit Smoothie: 1 cup milk + 1 serving of fruit (e.g. a small mango or mixed berries), blended. 

Snacks

2 wholegrain crackers with hummus and cucumber slices


Day Four

Breakfast

Muesli Yoghurt: 1 cup (200g) of natural yoghurt with 1 tsp chia/linseeds and ¼ cup dry toasted muesli. 

+ 1 serve of fruit (e.g. 1 medium banana or 2 plums)

Lunch

Lentil, Vegetable & Barley Soup: 3/4 cup lentils with 1 cup vegetables, vegetable stock and 1 cup cooked barley. 

 +  1 medium wholegrain bread roll 

Dinner

Baked Salmon with Quinoa & Vegetables: 1 medium salmon fillet (120g), baked & served with 1 cup cooked quinoa+ haloumi + 2 cups cooked vegetables (e.g. cauliflower, broccoli, carrots) + 2 tsp oil in cooking or as a dressing with lemon juice. 

Dessert/Supper

Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season with cheese.

Snacks

Handful of walnuts


Day Five

Breakfast

Porridge: 1/2 cup dried rolled oats with 1 cup milk + 1 tbsp linseeds. 

+ 1 cup fruit salad 

Lunch

Black Bean Bruschetta on Sourdough: Sourdough bread topped with ½ cup mashed avocado, cherry tomatoes, feta cheese and ½ cup black beans, drizzled with lime juice. 

Dinner

Bourghal Wheat Salad

Bourghal Wheat Salad with a Poached Egg (1 serve)

View Recipe

Dessert/Supper

Fruit Pop: Made with frozen fruits (e.g. mango or berries) with Greek yoghurt.

Snacks

Hummus with cucumber and carrot sticks


Day Six

Breakfast

Wholegrain Cereal: 3/4 cup wholegrain cereal with 1 cup milk + 1 serve of fruit (e.g. bundle of grapes or 2 mandarins). 

Lunch

Spiced Sweet Potato and Chickpea Fritters with Soft Boiled Eggs (1 serve)

+ 1 tub of  yoghurt

View Recipe

Dinner

Chicken & Pasta Salad: 100g lean chicken + 1 cup cooked pasta + 2 cups leafy green vegetables + ½    avocado + feta cheese/ haloumi  + olive oil.  

Dessert/Supper

Fruit Salad: 1 cup fresh fruit salad (e.g. strawberries, blueberries, apple and orange). 

Snacks

2 wholegrain crackers with Avocado spread


Day Seven

Breakfast

Fig & Ricotta Toast: 2 slices of wholegrain toast with ½ cup ricotta cheese/goat cheese + 1 cup chopped figs + pistachios. 

Lunch

Mixed Beans Salad: 1 cup mixed beans and 2 cups of salad greens with olives and tomatoes +  feta cheese + 2 tbsp hummus + olive oil dressing and vinegar. Served with wholegrain pita bread.

Dinner

Garlic & Oregano Steak with Vegetables: marinate 100g lean steak in olive oil, garlic and oregano — grill — then add 1.5 cups roasted vegetables and 1 cup mashed sweet potatoes. 

Dessert/Supper

Yoghurt with Mixed Berries: 1 tub yoghurt with mixed berries + cinnamon. 

Snacks

Sweet Potato Pikelet

Sweet Potato Pikelets (1 serve)

View Recipe


Learn More About Eggs And Nutrition

Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our vegetarian or low cholesterol meal plan today! 

Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.

Free range farm with two people