The Mediterranean diet, celebrated for its health benefits and flavorful cuisine, is more than just a diet; it's a lifestyle. Rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, this eating pattern has been linked to improved heart health, brain function, and overall well-being. This guide offers a glimpse into a 4-day Mediterranean diet plan, complete with meal ideas and snack options, perfect for sharing on Instagram.
Day 1
Breakfast
Start your day with a nutritious and satisfying meal.
Lunch
Tinned fish provides a convenient (and tasty!) way to incorporate more seafood into your day. Try canned salmon flaked and mixed with capers, lemons, and fennel. Serve on top of 100% whole grain or sourdough bread. Enjoy the No-Cook Salmon Salad Tartines recipe.
Snack
If you haven't tried making hummus from scratch, you must. The DIY version is so creamy and bright, and perfect for dipping sliced cucumbers and carrots into. Or, spread 2 tablespoons onto one slice of 100% whole-grain bread or 2 whole-grain flatbread crackers, then drizzle with 1 teaspoon of olive oil and add a pinch of flaky sea salt.
Dinner
Day 2
Breakfast
Lunch
This 20-minute lunch will keep you satiated until dinner, thanks to a combo of protein-rich shrimp, hearty veggies and fiber-full chickpea-based rice. In a rush? Reach for a Freshé canned tuna pack (which comes in flavorful varieties like Provence Niçoise and Sicilian Caponata) and pair with a piece of fruit instead. Get the Roasted Mediterranean Shrimp Bowl recipe.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Snack
Dinner
Yes, there's still a reason for pasta night! Combine spiralized zucchini and spaghetti to add interesting texture and an extra dose of nutrients to your meal. Get the Creamy Chicken and Zoodle Spaghetti recipe.
Day 3
Breakfast
Today, make a meal prep-friendly egg dish that you can enjoy now and pop extras in the freezer for a future date. Enjoy with a spinach side salad and an 8-ounce latte with skim or unsweetened soy milk. Get the Sheet Pan Asparagus Frittata recipe.
Lunch
Roll up all the colorful components of a Greek salad (cherry tomatoes, red onions, crumbed feta) into a whole-wheat wrap for a grab-and-go take on the classic. Get the Greek Salad Wraps recipe.
Snack
If the thought of snacking on fresh produce - blanched green beans, sliced raw radishes, carrot sticks, you name it - leaves you feeling bored, it's time to try pairing them with a creamy, herby dip. This one is made with Greek yogurt instead of sour cream or mayonnaise and packs in tons of fresh herbs and bright citrus. Get the Dill Dip recipe.
Dinner
This healthy meal couldn't be easier to make (or clean up, afterwards), thanks to your air fryer. Cook up an extra fillet of salmon to enjoy for lunch tomorrow. Get the Air Fryer Salmon and Swiss Chard recipe.
Read also: Mediterranean Diet, Instant Pot Style
Day 4
Breakfast
Lunch
Serve that extra fillet of salmon from yesterday's dinner over baby arugula, along with cherry tomatoes and a drizzle of homemade Italian vinaigrette.
Snack
Have homemade hummus left in the fridge still from day one? Enjoy with fresh crudité today. No? Consider that your excuse to whip up a fun variation on the chickpea dip. Get the Roasted Red Pepper Hummus recipe.
Dinner
On the menu tonight: A dreamy nut-free pesto featuring protein-packed cottage cheese that's perfect for spooning over cooked chicken breasts or tossing into low-carb pasta along with sliced chicken breast or canned white beans. Get the 5-Ingredient Creamy Kale Pasta recipe.
P.S. If you're not in the mood to cook, reheat leftover frittata to serve with a side salad instead.
Read also: Printable Food Guide
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