Sample One-Week Mediterranean Diet Menu
You can adjust portion sizes and food choices based on your needs and preferences.
Monday
- Breakfast: Greek yogurt with strawberries and oats.
- Lunch: Whole wheat sandwich with vegetables.
- Dinner: Tuna salad drizzled with olive oil. A piece of fruit for dessert.
Tuesday
- Breakfast: Oatmeal with raisins.
- Lunch: Leftover tuna salad from the previous night.
- Dinner: Tomato, olive, and feta cheese salad.
Wednesday
- Breakfast: Omelet with vegetables, tomatoes, and onions. A piece of fruit.
- Lunch: Whole wheat sandwich with cheese and fresh vegetables.
- Dinner: Mediterranean lasagna.
Thursday
- Breakfast: Yogurt with sliced fruit and nuts.
- Lunch: Leftover lasagna from the previous night.
- Dinner: Grilled salmon with brown rice and vegetables.
Friday
- Breakfast: Eggs and vegetables, pan-fried in olive oil.
- Lunch: Greek yogurt with strawberries, oats, and nuts.
- Dinner: Grilled lamb with salad and roasted potatoes.
Saturday
- Breakfast: Oatmeal with raisins, nuts, and an apple.
- Lunch: Whole wheat sandwich with vegetables.
- Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables, and olives.
Sunday
- Breakfast: Omelet with vegetables and olives.
- Lunch: Leftover pizza from the previous night.
- Dinner: Grilled chicken with vegetables and potatoes. A piece of fruit for dessert.