A Complete Week of Mediterranean Diet Menus
We adore the fresh ingredients and wholesome focus of the Mediterranean diet. But we know how tricky it can be to put together a full Mediterranean-inspired meal for dinner. Often, we have a great main dish but struggle to find the right side to complement it. To simplify things, we've curated a week's worth of healthy menus that pair Mediterranean-friendly mains with delicious sides. You can mix and match them as you like, and we've also included a few breakfast options to keep your meals Mediterranean all day. Here’s a complete meal plan for your healthy Mediterranean diet.
Mediterranean Diet Meal Plan #1
This meal starts with crispy chicken tenders drizzled in a balsamic-fig sauce. Boneless, skinless chicken breasts are paired with a rich sauce made from red wine, balsamic vinegar, shallots, garlic, and figs. As Lutzflcat describes, 'The balsamic vinegar contrasts beautifully with the sweet figs, which add texture, while the thyme lends a subtle savory note to this rich and sweet sauce.' Serve it alongside a vibrant quinoa tabbouleh with fresh herbs, and a Mediterranean-inspired bean and tomato salad tossed in a light olive oil and lemon dressing for an extra burst of freshness.
Mediterranean Diet Meal Plan #2
This meal features Moroccan-inspired white fish, gently cooked on a bed of sautéed onions, garlic, bell peppers, carrots, tomatoes, olives, and chickpeas. Cindy McGary says, 'This dish is a flavorful delight and makes for a healthy dinner.' It’s paired with a refreshing grain salad made with ripe tomatoes, cucumbers, red onions, pearl couscous, fresh herbs, and a bright citrusy dressing.
Mediterranean Diet Meal Plan #3
For this dish, tender strips of boneless, skinless chicken breast are sautéed with juicy grape tomatoes, green onions, zucchini, and a flavorful sun-dried tomato pesto. Serve it with a side of freshly steamed kale, tossed in a tangy lemon dressing for extra brightness.
Mediterranean Diet Meal Plan #4
This Greek-inspired meal features perfectly browned, crispy chicken and roasted potatoes. As missmisty says, 'This is the best roasted chicken I’ve ever made!' Pair it with Chef John's Greek salad, a healthy medley of crunchy cucumbers, juicy tomatoes, olives, oregano, and feta, all dressed in a simple vinaigrette.
Mediterranean Diet Meal Plan #5
"Baked flounder with fresh tomatoes, Kalamata olives, capers, onions, and a splash of white wine," says Martin Kaplan. Serve it with a side of fluffy white rice and a vibrant green vegetable. For an added touch, try pairing it with Briam, a classic Greek dish of roasted potatoes, zucchini, pureed tomatoes, red onions, and plenty of olive oil. Alternatively, serve it alongside a savory vegetable pilaf made with spinach, peas, garlic, onions, tomatoes, protein-rich millet, and a hint of rosemary and white wine.
Mediterranean Diet Meal Plan #6
Sicilian olive chicken is a flavorful, one-pan dish featuring chicken, tomatoes, spinach, olives, and capers in a rich sauce. Breana Lai suggests, 'Try swapping green Sicilian olives for Kalamata olives, or even use a mix of both.' Pair it with Sicilian-style broccoli rabe. iMakeItRainInTheKitchen recommends enjoying it with 'crusty Italian bread and a glass of good wine. The best part is soaking up the sauce with the bread. Buon appetito!'
Mediterranean Diet Meal Plan #7
"I’m a fan of a good meat sauce as much as any half-Italian, but when I need something quick for a weeknight dinner, I go for tuna," says Chef John. "The taste and texture are closer to veal sauce than fish-based sauces." This dish pairs wonderfully with panzanella, a simple and rustic bread salad with juicy tomatoes, crispy bread cubes, fresh basil, and a tangy red wine vinegar and olive oil dressing.
Additional Mediterranean Diet Recipes
- Top-Rated Mediterranean Diet Recipes
- Best Quick Mediterranean Recipes for Leftover or Rotisserie Chicken
- Best Recipes for a Plant Based Diet
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