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Mediterranean Diet Meal Plan – Raising Time

Mediterranean Diet Meal Plan – Raising Time

  • September 18, 2020
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For original article click here


I decided to bring my healthy meal plans over here! So this week, wherever you are, whatever you do, we’re gonna start a Mediterranean diet challenge and I’m sharing the Mediterranean diet meal plan that I will be following, if it looks good to you – feel free to follow it and adjust. This healthy meal plan will help you get started if you’re new to the Mediterranean diet and you’re gonna love it if you love Mediterranean dishes! Good news for those who can’t tolerate gluten: this is a gluten-free meal plan and it includes a Mediterranean diet grocery list as well as clean eating recipes for breakfast, lunch, dinner and some snack ideas. So let’s jump in!

A one week Mediterranean diet meal plan including Mediterranean diet recipes for breakfast, lunch and dinner, snack suggestions are also included. This clean healthy eating meal plan also comes with a clean eating grocery list that is perfect for beginners.

Disclaimer: Some of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, I’ll receive a small commission – at no extra cost for you, which helps me cover the costs for this blog.

What Is The Mediterranean Diet?

There are many countries in the Mediterranean region and they all have their different flavors, depending on the foods that naturally grow there. What all of these Mediterranean cuisines have in common is that they’re all rich in vegetables, good fats, fish, legumes, nuts, seeds and whole grains. And the meals taste amazing – fresh and flavorful.

Mediterranean Diet Foods

If you’re wondering what to eat on a Mediterranean diet, here are the main food groups with some examples:

  • Vegetables: tomatoes, cucumbers, zucchini, avocado, greens, potatoes, onion, peppers
  • Fruit: strawberries, raspberries, peaches, apples, plums
  • Whole grains & legumes: rice, bulgur, chickpeas, beans, lentils, barley, oats
  • Nuts and seeds: almonds, walnuts, pistachios, sunflower seeds, sesame seeds
  • Protein: yogurt, fish and seafood, poultry, eggs, cheese
  • Herbs and spices: garlic, basil, mint, parsley, coriander, saffron, rosemary, oregano, cinnamon
  • Healthy Fats: Olive oil, olives, avocado

Mediterranean diet food list! Use this list at the grocery store if you want to be eating healthy and are following the Mediterranean diet. This grocery list is not exhaustive (no list is), but it's great for beginners who are getting started on a Mediterranean diet meal plan and don't know what type of Mediterranean diet recipes to make. It covers most of the things and you’ll find the healthy eating plan with healthy recipes for breakfast, lunch and dinner as well.

Health Benefits Of The Mediterranean Diet

Here are some of the benefits of eating the Mediterranean Diet and leading the healthy lifestyle that comes with it:

  • It can prevent cardiovascular disease, diabetes and stroke
  • is anti-inflammatory and provides a variety of antioxidants, minerals and vitamins
  • prevents cancer
  • reduces the risk for neurodegenerative diseases like Alzheimer’s
  • can help you maintain a healthy weight
  • easy to follow and therefore great for your mental health too!

A major benefit of the Mediterranean diet is that you get to share your food with others. So it’s good for your relationships and social life as well.

Mediterranean Diet Recipes

So for the next 7 days, I’ve made a list of Mediterranean diet recipes I love and want  to eat for breakfast, lunch and dinner. 



Meal Prep This

Now, I’m not the biggest fan of meal prep, but when I don’t have time and don’t have something healthy and delicious in my fridge I often end up eating chips. Seriously. So I’ve started preparing some things ahead. I don’t make them for 4-5 days ahead, but I make sure they last me at least until Wednesday and then I can cook again. I also make salads right then and there, because I don’t like old salads and the salad cooking usually involves only some chopping and pouring oil and salt over.

I pretty much recommend making everything ahead except for the fresh fruits and vegetables. For salads you can cook ingredients like quinoa, chicken or rinse and drain a can of chickpeas to have it ready. You can then store your meals in airtight containers in the fridge and take out when it’s time to eat.

Use These For Meal Prep:

Glass Meal Prep Containers | 3 Compartments

8-Ounce Mason Jars For Meal Prep

7-Day Mediterranean Diet Meal Plan

A one week Mediterranean diet meal plan including Mediterranean diet recipes for breakfast, lunch and dinner, snack suggestions are also included. This clean healthy eating meal plan also comes with a clean eating grocery list that is perfect for beginners.

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:


Feel free to snack on nuts, fruit and vegetables whenever you need something small between meals. Another great snack for those who love chocolate is dark chocolate.

Don’t forget to drink at least 2L or 1/2 gallon of water throughout the day. Staying hydrated will keep your head clear, your energy levels up and any “bad” food cravings away.

I hope you enjoy this meal plan if you try it, remember – you can adjust it as you please, I understand we all have different bodies and different needs. Drink water and trust your own body.

For original article click here

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