7-Day Heart-Healthy Mediterranean Diet Meal Plan Created by a Dietitian

The Mediterranean diet is consistently ranked as one of the healthiest diets because of the wide variety of fruits and vegetables, whole grains, protein, and other nutrient-dense foods it encourages. This flexible eating style has numerous health benefits and is more customizable than a restrictive eating plan, making it easier to incorporate into your routine. In the past, the Mediterranean diet has focused on the traditional cuisine of larger countries such as Italy, France, Spain and Greece. The Mediterranean region is actually very large and includes 22 countries spanning three continents: Europe, Asia and Africa. We were refocusing our understanding of the Mediterranean diet and are more inclusive of all the countries (and flavor!) that this beautiful region has to offer.

Why this meal plan is right for you

In this heart-healthy meal plan, we incorporate the principles of the Mediterranean diet by focusing on vegetarian meals, fruits, and a variety of proteins, healthy fats, and whole grains. To support a healthy ticker, we’ve limited saturated fat and sodium while including at least 33 grams per day of heart-healthy fiber. One of the principles of the Mediterranean diet is to cook and enjoy more meals at home, which research indicates can provide numerous health benefits. Eating home-cooked meals at least five times a week has the strongest correlation with improved health outcomes, including lowering cholesterol and lowering the risk of developing type 2 diabetes. In this plan, we set calories at 1,500 calories per day and included modifications for 1,200 and 2,000 calories per day to accommodate different caloric needs. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Make the necessary adjustments to suit your taste preferences and routine.

Can the Mediterranean diet improve heart health?

Research links adherence to the Mediterranean diet with improved cardiovascular outcomes and a reduced risk of death from heart-related causes. Specifically, a high intake of vegetables, legumes, and nuts combined with a high intake of monounsaturated fat and a lower intake of saturated fat was associated with lower all-cause mortality. And, a high intake of vegetables was significantly associated with lower cardiovascular disease-related mortality. The American Heart Association endorses the Mediterranean-style diet as a heart-healthy eating plan that aligns with its recommendations. Check out 7 Ways to Follow the Mediterranean Diet for Better Health for more tips on how to incorporate Mediterranean diet habits into your routine.

Heart-healthy foods to focus on:

• vegetables
• fruits
• Whole grains (bulgur, quinoa, oats, freekeh, brown rice, whole wheat and more)
• Beans
• Lentils
• Nuts and natural nut butters
• then
• Olive oil, avocado oil, sesame oil and other monounsaturated fats
• fish
• seafood
• eggs
• Poultry
• Dairy, especially fermented dairy like yogurt and kefir
• Herbs and spices

How to prepare meals for meal week:

1. Make mixed oats with triple berries for breakfast on days 2-5.
2. Make Chopped Chickpea, Olive, and Feta Salad for lunch on days 2-4.

Day 1

Breakfast (396 calories)

AM snack (131 calories)

Lunch (409 calories)

• 1 serving of Green Goddess Wrap
• 1 container (5.3 oz.) low-fat strained plain yogurt (Greek style)

Snack PM (59 calories)

Dinner (526 calories)

Daily totals: 1,521 calories, 65 g fat, 13 g saturated fat, 74 g protein, 175 g carbs, 39 g fiber, 1,467 mg sodium

Make it 1,200 calories: Swap your AM snack for 1 plum, skip the yogurt at lunch, and swap dinner for 1 serving of Sheet-Pan Chili-Lime Salmon with Potatoes and Peppers.

Make it 2,000 calories: Add a cup of unsalted dry roasted almonds to your AM snack, add 2 Tbsp. sliced ​​almonds and cup of blueberries at lunch and add 1 cup of edamame in pods to PM snack.

Day 2

Breakfast (390 calories)

AM snack (192 calories)

• 1 container (5.3 oz.) low-fat strained plain yogurt (Greek style)
• blackberry cup
• 1 tablespoon chia seeds

Lunch (351 calories)

Snack PM (206 calories)

• cup dry roasted unsalted almonds

Dinner (384 calories)

Daily totals: 1,522 calories, 67 g fat, 11 g saturated fat, 80 g protein, 160 g carbs, 38 g fiber, 1,147 mg sodium

Make it 1,200 calories: Skip the yogurt and chia seeds in your morning snack and swap your afternoon snack for a cup of blueberries.

Make it 2,000 calories: Add 3/4 cup plain nonfat kefir to breakfast, add 2 servings of Blueberry-Pecan Energy Balls to AM snack, and add 2 Tbsp. natural peanut butter on an apple at lunch.

Day 3

Breakfast (390 calories)

AM snack (180 calories)

Lunch (351 calories)

Snack PM (183 calories)

• cup low-fat strained natural yogurt (Greek style).
• 1 medium peach

Dinner (415 calories)

Daily totals: 1,518 calories, 66 g fat, 12 g saturated fat, 76 g protein, 170 g carbs, 40 g fiber, 1,354 mg sodium

Make it 1,200 calories: Swap your morning snack for 1 plum and swap your afternoon snack for 1 clementine.

Make it 2,000 calories: Add 2 tbsp. natural peanut butter to the apple at lunch and add a cup of dry roasted unsalted almonds and 1 medium orange for a snack.

Day 4

Breakfast (390 calories)

AM snack (180 calories)

Lunch (351 calories)

Snack PM (125 calories)

• 1 cup regular fat-free kefir
• 1 clementine

Dinner (463 calories)

Advice for preparing meals: Reserve a serving of stuffed cabbage soup for lunch tomorrow.

Daily totals: 1,505 calories, 69 g protein, 12 g saturated fat, 70 g protein, 164 g carbs, 37 g fiber, 1,318 mg sodium

Make it 1,200 calories: Swap your AM snack for a cup of sliced ​​strawberries and skip the salad at dinner.

Make it 2,000 calories: Add a cup of plain, low-fat Greek yogurt to breakfast, add a cup of unsalted dry roasted almonds to your PM snack, and add an avocado, sliced, to dinner.

Day 5

Breakfast (390 calories)

AM snack (152 calories)

• 1 cup regular fat-free kefir
• 1 medium orange

Lunch (300 calories)

Snack PM (105 calories)

Dinner (537 calories)

Daily totals: 1,483 calories, 51 g fat, 12 g saturated fat, 80 g protein, 184 g carbs 33 g fiber, 1,320 mg sodium

Make it 1,200 calories: Swap your AM snack for 1 plum and swap dinner for 1 serving of anti-inflammatory chicken and beet salad.

Make it 2,000 calories: Add 1 container (5.3 oz.) of plain, low-fat Greek yogurt to breakfast, add 2 Tbsp. natural peanut butter at PM snack and add 1 serving of massaged kale salad at dinner.

Day 6

Breakfast (343 calories)

• 1 cup plain strained (Greek-style) low-fat yogurt
• 3 tablespoons chopped almonds
• 1 tablespoon chia seeds
• cup sliced ​​strawberries

AM snack (162 calories)

• 1 medium apple
• cup regular fat-free kefir

Lunch (402 calories)

Snack PM (180 calories)

Dinner (398 calories)

Daily totals: 1,488 calories, 58 g fat, 11 g saturated fat, 86 g protein, 172 g carbs, 34 g fiber, 1,215 mg sodium

Make it 1,200 calories: Skip the banana at lunch and swap your morning snack for a cup of blueberries.

Make it 2,000 calories: Add 1 serving of peanut butter and chia berry jam English muffin to breakfast, add 1 medium orange to your afternoon snack, and add 1 serving of traditional Greek salad to dinner.

Day 7

Breakfast (343 calories)

• 1 cup plain strained (Greek-style) low-fat yogurt
• 3 tablespoons chopped almonds
• 1 tablespoon chia seeds
• cup sliced ​​strawberries

AM snack (131 calories)

Lunch (358 calories)

Snack PM (237 calories)

• cup dry roasted unsalted almonds
• 1 plum

Dinner (416 calories)

Daily totals: 1,485 calories, 74 g fat, 12 g saturated fat, 90 g protein, 131 g carbs, 31 g fiber, 1,468 mg sodium

Make it 1,200 calories: Swap your morning snack for a cup of blueberries and skip the almonds for your afternoon snack.