7-Day Authentic Mediterranean Diet Reset

Are you ready to feel lighter, energized, and more balanced in just one week? The 7-Day Mediterranean Diet Reset is packed with nutrient-rich foods full of antioxidants, fiber, and healthy fats to promote physical and mental well-being. Bonus: I’ve include Mediterranean lifestyle tips to help you get even more out of this reset.

As a Registered Dietitian Nutritionist, raised on the Mediterranean diet and dedicated to studying it for my entire career. I know the authentic Mediterranean way of eating inside and out, and you can trust that this reset reflects the real, time-tested principles of this lifestyle. 

In just 7 days of following this authentic Mediterranean plan, you may notice more steady energy, improved digestion, and less bloating. Your mind may feel clearer and more focused. And overall, you can expect to feel more balanced, satisfied after meals, and energized throughout the day.

Why a Mediterranean Diet Reset?

Unlike trendy diets, the Mediterranean diet is not a fad, it’s a lifestyle that has been followed for centuries. No other diet has such a robust and extensive body of evidence supporting its positive effects on physical and mental health, and longevity.

This 7-day Mediterranean-style plan delivers high amounts of antioxidants, including polyphenols, lycopene, and lutein, that work synergistically to reduce inflammation, protect blood vessels, and support cognitive health. The high levels of fiber and healthy fats further enhance nutrient absorption, help stabilize blood sugar, and promote a healthy gut. The lifestyle tips can help reduce stress, improve mood, and boost mental clarity.

7-Day Mediterranean Diet Reset Overview

This reset emphasizes plant-based foods, legumes, olive oil, and herbs, while minimizing processed foods, added sugars, and red meat. Each day includes 3 balanced meals according to authentic Mediterranean diet principles along with 1 simple lifestyle tip for you apply every day.

Day 1: 

Breakfast: Start your morning with thick Authentic Greek Yogurt with Honey • .
*Tip: make sure to look at the ingredients of your yogurt, there should be no gelatin, thickeners, sweeteners.
Lunch: A bowl of Greek lentil soup (fakes) is both filling, nourishing and surprisingly easy to make.
Dinner: Make yourself a Classic Greek Pasta Salad. For additional fiber use whole grain pasta.

*Lifestyle Tip of the day: Take a 10–20-minute walk after dinner, a simple yet powerful daily habit.

Day 2: 

Start the day: A protein rich breakfast, one of my favorites is Scrambled Eggs with Feta and Tomato, also known as kayianas. 
Lunch:  try this simple fish dish: Baked Sole with Greek Ladolemono Dressing. Accompany this with a green leafy salad. 
Dinner: Prepare a vibrant Mediterranean chickpea salad that takes only 5 minutes to make! 

* Lifestyle Tip of the day: Follow the Greek tradition of making lunch your main meal of the day, research shows that this improves metabolic health. 

Day 3: 

Start with a savory breakfast: I recommend traditional Spanish Breakfast Toast: Pan Con Tomate. Avoiding sweet breakfast keeps your cravings in-check later in the day
Lunch: Try my weekly staple: Greek style peas, enjoy it with a slice of heart bread and cheese. 
Dinner: Make a simple omelet with feta and accompany with a simple tomato-cucumber salad (eggs are often enjoyed as a light supper in the Mediterranean).

*Lifestyle Tip of the day: Enjoy small everyday rituals: savor that morning cup of coffee, or your walk in the park, or your weekly call with that long-distance friend.

Day 4: 

Breakfast: Make a fried egg in olive oil! Accompany it with your favorite fruit and you are set.
Lunch: Try my 5 Ingredient Glazed Honey Lemon Chicken Legs and of course accompany it with plenty of vegetables either a salad or some steamed vegetables drizzled with a bit of olive oil. Meat should be a side dish in your meal. Dinner: I recommend a vegetable heavy dish for tonight: Italian Sautéed Spinach with Garlic and Pine Nuts, it is easy and delicious.

*Lifestyle Tip of the day: Go outside every single day. Spending time outside in the sunlight or fresh air, whether in your garden, on a balcony, your yard supports mental clarity, mood, and overall well-being.

Day 5: 

Breakfast: Start the day with a hearty slice of bread, sliced tomato and olives.
Lunch: This delicious Grilled Feta and Spinach Sandwich along with a Classic Arugula-Parmesan Salad will provide plenty of greens.
Dinner: Enjoy this Lentil and Grape Salad with Feta and Kalamata Olives

*Lifestyle Tip of the day: Find a 3^rd place. In the Mediterranean countries, people often spend time in local cafés, squares, or parks. Pick a spot outside your home and work where you like to hang out, maybe a local café, park, or plaza. Spend a little time there each week people-watching, or just relaxing. It’s a simple way feel connected.

Day 6: 

A hummus Breakfast: Today is the day for hummus breakfast toast, top with red bell pepper and pine nuts.
Lunch: This a favorite and heart version of the popular couscous: Roasted Vegetable and Chickpea Couscous it will keep you satisfied and full.
Dinner: Enjoy a Mediterranean Grilled Tomato Mozzarella Sandwich along with some carrot and cucumber sticks.

*Lifestyle Tip of the day: Step away from screens while eating. It can lead to mindless eating, increasing calorie intake, distracted eating leads to overconsumption.

Day 7

Breakfast: Begin your morning with a fruit and nut bowl. Slice your favorite fruit, add some chopped dates, walnuts and almonds and top twith a tahini-honey dressing (2 tsp tahini+ 1/2 tsp honey + 1 tsp water)
Lunch: A Mediterranean Pita Pizza with Tahini Sauce is easy to make and delicious.
Dinner: End the day with this comforting Braised Broccoli with garlic

*Lifestyle Tip of the day:  Open Your Windows Daily. Let in fresh air and natural light every day. It can improve mood, and naturally refreshes your living space.