Endorsed by the WHO as the healthiest diet
Mediterranean Diet Meal Plan
The world's healthiest way of eating – rich in omega-3, antioxidants and anti-inflammatory foods.
The Mediterranean diet is one of the most researched diets in the world. It lowers the risk of heart disease, type 2 diabetes and cognitive decline. Main pillars: olive oil, vegetables, fish, legumes, wholegrains, nuts – and moderate wine consumption.
📆 Monday1610 kcal
🥣 Greek yoghurt + honey + walnuts + pomegranate seeds380 kcal
🥗 Greek salad (feta, olives, tomato, cucumber) + pitta490 kcal
🐟 Grilled sea bass + oven tomatoes + capers + lemon560 kcal
🫒 Hummus + carrot sticks + 10 olives180 kcal
📆 Tuesday1660 kcal
🍅 Bruschetta: wholegrain sourdough + tomatoes + basil + olive oil340 kcal
🥙 Falafel bowl + tahini + tabbouleh + beetroot540 kcal
🦐 Prawn pasta (wholegrain) + white wine garlic sauce + rocket620 kcal
🍇 Fresh figs + almond butter (1 tbsp)160 kcal
📆 Wednesday1730 kcal
🥚 Shakshuka: eggs in tomato sauce + feta + wholegrain bread420 kcal
🍛 Chickpea stew + spinach + lemon + olive oil480 kcal
🐑 Lamb chops + grilled aubergine + tzatziki + flatbread680 kcal
🍊 Orange + 15 mixed nuts150 kcal
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🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 Use extra-virgin olive oil as your main fat source (2–3 tbsp daily). Replace red meat with fish (2–3×/week), legumes and poultry. Enjoy fresh vegetables and fruit daily.
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Frequently Asked Questions
Is the Mediterranean diet the healthiest diet?+
According to numerous long-term studies (PREDIMED, Nurses' Health Study) it reduces heart disease risk by up to 30% and improves cognitive function, blood pressure and blood sugar.
Can I lose weight on the Mediterranean diet?+
Yes – although not primarily designed for weight loss, the high satiety from fibre, protein and healthy fats often leads to natural weight loss.
Can I drink wine on the Mediterranean diet?+
Moderate wine consumption (1 glass for women, up to 2 for men daily) is part of the traditional Mediterranean diet. No alcohol is always healthier, however.
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