Mediterranean meal plan
Free 7-Day Mediterranean Meal Plan
A week of the Mediterranean way of eating — fish, olive oil, vegetables, and whole foods, with a grocery list.
1,500–1,900 cal/dayFats: healthyFiber: highProtein: moderate
A sample day
What a day on the mediterranean plan looks like
| Meal | Dish | Cal | Net carbs | Protein |
|---|---|---|---|---|
| Breakfast | Greek yogurt, walnuts & honey drizzle | 360 | 24g | 20g |
| Lunch | Chickpea & feta Greek salad | 450 | 34g | 22g |
| Dinner | Grilled salmon, farro & vegetables | 560 | 42g | 38g |
| Snack | Hummus with veggie sticks | 190 | 16g | 7g |
One sample day — the full week and a grocery list generate inside CarbMeNot, and you can swap any meal.
Why it works
Built for heart-healthy, sustainable everyday eating.
- Built on fish, olive oil, and vegetables
- Naturally high in fiber and healthy fats
- Flexible and easy to keep up long-term
- Auto grocery list, swap any meal
Want it tailored to you?
Tell CarbMeNot your calories, foods you like, allergies, and cooking time, and the AI builds a custom mediterranean plan — with recipes, macros, and a grocery list — in seconds.
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Good to know
Frequently asked questions
- Is the Mediterranean diet good for weight loss?
- It can be — it's rich in fiber and healthy fats that keep you full, and it's one of the most sustainable ways to eat. Track portions in CarbMeNot to keep a gentle deficit.
- What do you eat on a Mediterranean plan?
- Plenty of fish, olive oil, vegetables, legumes, whole grains, nuts, and some dairy, with less red meat and few processed foods.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.
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Get your mediterranean plan in the app
Generate the full week, a grocery list, and track it all — free on the App Store and Google Play.
Free to download · iOS & Android · No signup required