The Mediterranean Diet Meal Plan

Mediterranean Diet Meal Plan

I’ve been asked many times to provide an authentic Mediterranean Diet meal plan. I have to say, I am not a supporter of rigid plans, however it is important to eat at somewhat regular times so you don’t end up feeling very-very hungry at any particularly moment of the day. Having said that, I also think it is important to be able to actually feel hunger, and look forward to eating a meal.  While adding a snack here and there is good to keep blood sugar and hunger levels in balance, snacking can also backfire. Many times we eat a snack without being hungry or we depend on ready-made snacks such as granola bars, juices, smoothies etc. which not only add quite a few calories but also are a processed food with all that entails.

Now, I did mention in my title the word “authentic”, the reason for this is that most “Mediterranean Diet” meal plans I see online are anything but. Sorry, but edamame beans, minuscule amounts of  olive oil, canola oil etc. are not part of a Mediterranean Diet.

Below is a meal plan of a traditional Mediterranean diet, it is the same meal plan that I also follow. I provide a variety of choices for meals that you can mix and match with links to the recipes.


Authentic Mediterranean Diet Meal Plan




*Whole grain bread with an unsweetened nut butter (I use tahini)


*Barley rusk with olive oil, crumbled cheese and olives


*Greek style scrambled egg with tomatoes (Kagianas) or other egg dishes with veggies. Click here for egg recipes.


*Full fat Greek yogurt with nuts, fruit and honey


*Whole grain bread + a piece of cheese + tomatoes

-Mid-Morning Snack-

*A seasonal fruit


*Lathero Dish (seasonal vegetables or beans cooked with olive oil, herbs, and tomato sauce accompanied by bread and cheese). Typically this is green beans, peas, legumes, spanakorizo (spinach-rice) and cauliflower cooked in this way. This is accompanied by a slice of bread and feta. Click here for lathera recipes. Please note that one serving consists of 3-4 servings of vegetables.


*Pita like spanakopita with a salad on the side. Click here for pita recipes.


1 fruit

-Snack- (if hungry)

*Tomato with a rusk and sometimes cheese + a serving of fruit


*1/2 cup Greek yogurt with fruit


Wine (1 – 1 ½ glass)


*A small meze platter (2-3 olives, a few pieces of cheese, tomato or carrot sticks)


*A smaller serving of lunch


*A large salad (in the winter mainly greens, in the summer tomatoes) with an olive oil salad dressing, grated or crumbled cheese, and nuts (walnuts, pine nuts or almonds).


*Roasted vegetables in olive oil (cauliflower or a mix –like briami)


*Once a week chicken and once a week another type of meat or fish, accompanied by salad or greens (horta)

*One or two meals a week contain some sort of pasta.


  • Beverages: Aim to drink 1 ½ liters of water (6 cups) + herbal beverages a day. Avoid any other beverages except wine.
  • Olive oil is the main source of fat, do not skimp. Olive oil provides satiety (among many other benefits) which is important if you are eating a meal made only with vegetables.
  • Lathera dishes usually last 2-3 days (in fact they taste better the next day). I also use frozen peas or green beans in the winter for my lathera.
  • Pites can be assembled (and baked) and frozen.
  • Try and eat your main (largest) meal as early as you can.
  • Cheese and yogurt are your main dairy sources.

So there you have it, a typical Mediterranean diet menu. This menu is based on the official Greek Nutrition Guidelines which basically represent the Mediterranean diet. Go here to check the Greek Diet guidelines.

Photo by Elena Paravantes

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  • Reply Eva December 6, 2017 at 6:34 pm

    Thank you so much for this eating plan…it made a nice change not to see lukewarm lemon water to be drunk upon waking haha (although I understand this is beneficial, of course). I also love that you say do not skimp on (good quality) olive oil 🙂

    • Reply Elena December 6, 2017 at 9:06 pm

      Thanks Eva!

  • Reply Michelle December 6, 2017 at 8:32 pm

    Brilliant. Thank you! I think it’s worth noting that one glass of wine is 100ml / ~3.5oz (based on low-risk alcohol consumption guidelines). Most restaurants will serve 150-270ml per glass, so people often underestimate how much they’re actually drinking.

    • Reply Elena December 6, 2017 at 9:05 pm

      Thanks Michelle! Yes! Restaurant servings are larger, so that needs to be accounted for.

  • Reply Sara December 6, 2017 at 9:28 pm

    Would you be able to add serving sizes/how many servings at each meal? At least for us Americans who have no clue about what these are meant to be. Thank you!

  • Reply Janis December 10, 2017 at 4:21 pm

    Looks delicious. I’ve never had greek style eggs before, can’t wait to try.

  • Reply Live a little longer with the Mediterranean diet | Olive Tomato January 13, 2018 at 11:56 am

    […] study basically studied older Swedish individuals and compared 70 year olds who were following a Mediterranean style diet with those who weren’t. According to one of the researchers Gianluca Tognon, who is Italian […]

  • Reply Mary February 26, 2018 at 6:49 pm


    What is your opinion on the conflicting opinions about whether or not wine is healthy or harmful? It seems there is a daily article touting research that proclaims wine is health alternating with another article about research that indicates that even moderate intake of wine is associated with cancer or dementia. I’m trying to understand all of this conflicting data with the reality/evidence of Mediterranean cultures that include daily intake of wine. Is it the amount drunk that is key?

  • Reply Miss Food Fairy March 15, 2018 at 6:43 am

    This is a great place to start when changing your diet, thanks Elena. I’ve had high cholesterol for quite a few years and my doctor has told me to concentrate on looking into the Mediterranean diet more. I’m looking forward to learning more 🙂

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