The Mediterranean Diet Meal Plan

January 3, 2022

With this easy guide, you will get an easy to follow authentic Mediterranean diet meal plan with everything you need to get started: recipes and tips.

Authentic Mediterranean Diet Meal plan and menu

By Elena Paravantes, RDN, Registered Dietitian Nutritionist, Mediterranean Diet Expert

I’ve been asked many times to provide an authentic Mediterranean Diet meal plan, and when we say authentic, we mean it! 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, meat with every meal etc. are not part of a Mediterranean Diet.

The Mediterranean Diet is considered the Gold Standard of diets. It was voted Best Diet for 2018 from US News and is associated with numerous health benefits supported by strong evidence. This covers heart Health, Cancer Prevention, Psychological Health, Alzheimers, Fertility, Weight Loss and many more.

Now 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.

Below is a quick graphic of a meal plan on the traditional Mediterranean diet, it is the same meal plan that I also follow. Under the graphic you can find details, tips and links to the recipes. I provide a variety of choices for meals that you can mix and match with links to the recipes. For more ideas just head over to the Recipe Index and you will find a large selection of Mediterranean recipes.


The Authentic Mediterranean Diet Meal Plan

Mediterranean Diet Menu Plan

Details, Tips And Recipes


Choice #1: Whole grain bread with an unsweetened nut butter (I use tahini)

Choice #2: Barley rusk with olive oil, crumbled cheese and olives

Choice #3: Greek style scrambled egg with tomatoes (Kagianas) or other egg dishes with veggies. Click for egg recipes.

Choice #4: Full fat Greek yogurt with nuts, fruit and honey

Choice #5: Whole grain bread + a piece of cheese + tomatoes

-Mid-Morning Snack-

*A seasonal fruit


Lunch in the largest meal of the day. If you have trouble doing that, you can switch dinner with lunch and try and have dinner somewhat early.

Choice #1: Lathero Dish (seasonal vegetables or beans cooked with olive oil, herbs, and tomato sauce accompanied by bread and cheese). This is what you will have 3-4 times a week. Typically this is green beans, peasspanakorizo (spinach-rice) and cauliflower cooked in this way. This is accompanied by a slice of bread and feta. Click for lathera recipes. Please note that one serving consists of 3-4 servings of vegetables.

Choice #2: Pita like spanakopita with a salad on the side. Check our pita recipes.

Choice #3: Once or twice a week a chicken dish such as Greek style stewed chicken with a seasonal salad

Choice #4: A bean dish. Beans such as lentils as well as white beans are consumed as a thick stew or roasted. They are accompanied with feta cheese and some bread.

Choice #5: Small fatty fish such as sardines or anchovies roasted. Accompanied with lightly boiled greens and drizzled with olive oil and some lemon.

1 fruit

-Snack- (if hungry)

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


*1/2 cup Greek yogurt with fruit


Dinner is a lighter meal, so it is generally good to keep fairly light-avoid meats and heavy sauces. Typically it is a small serving of lunch or a meal rich in vegetables.

Wine (1 – 1 ½ glass) and a small meze platter (2-3 olives, a few pieces of cheese, tomato or carrot sticks)


Choice #1: A smaller serving of lunch

Choice #2: 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). Check our Mediterranean salad recipes.

Choice 3: Roasted vegetables in olive oil (cauliflower or a mix –like briami). This is an easy and effortless way to get prepare vegetables and consume it as a main course.

Choice 4: Omelette with feta accompanied by a simple salad such as tomato and cucumber with olive oil or a green leafy salad.

Choice #5: Yogurt with rusks and fruit. This is a typical evening meal, particularly if lunch has been a bit larger.

*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. Benefits are seen at a consumption of at least 2 tablespoons a day. Olive oil also 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.
  • Finally, this is meant meant to be a guide, as each person’s (calorie) needs varies depending on age, gender, physical activity level etc. However, I advise you check the Greek Nutrition Guidelines which basically represents the Mediterranean diet that includes a range of servings. Go here to check the Greek Diet guidelines.

And don’t forget to check the complete Mediterranean diet shopping list here:


Welcome! You have arrived to the most credible source for the Real Mediterranean Diet. If you are looking for tried and trusted information, you’re at the right place! Learn more about olivetomato browse all our recipes or check our Mediterranean Diet resources. Subscribe for free for more Mediterranean recipes, tips and guidance.

Mediterranean Diet

Images by Elena Paravantes © All Rights Reserved

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  • Reply Pam June 7, 2021 at 6:10 pm

    Your entry says ‘pites’ can be assembled and frozen. I am looking all over for what is a ‘pite’. Is this perhaps a typo and indeed maybe you meant pita? If either one – I would love some examples as I like to have things in the freezer. Also, trying to find good whole wheat recipes for bread, pita, muffins and rolls.

    • Reply Elena Paravantes RDN June 10, 2021 at 4:43 am

      Pites is the plural of pita, I am referring to savory pies such as spanakopita (spinach pie), tiropita (cheese pie etc.

  • Reply Katherine Pratt April 15, 2021 at 3:33 pm

    I’m having trouble finding a true 100% whole wheat loaf of bread. Any suggestions?

    • Reply Mary Wood October 11, 2021 at 6:25 pm

      Hi Kath, I’m in Australia (Queensland) and having the same problem. I suppose I can make it but I don’t have the time. I noticed your comment is from April, did you have any luck in the meantime?

  • Reply Mari February 2, 2021 at 8:26 pm

    Can you really lose weight eating so much olive oil?!
    Thank you!

  • Reply Tina January 26, 2021 at 7:44 pm

    What are the serving sizes for vegetables and fruits?

  • Reply Stefan tselepis January 17, 2021 at 3:16 pm

    Hi Elena,
    I have high cholesterol my doctor has put me on cholesterol tablets to reduce my LDL levels and because of the build up of plaque in my arteries. My diet was completely changed but am struggling as to what I can eat. Is the Mediterranean diet something that will benefit me or can you suggest something else for me, not trying to lose weight but be more health conscious.

    • Reply Elena Paravantes RDN January 18, 2021 at 12:54 pm

      Hi Stefan, Yes! The Mediterranean Diet is considered the best heart healthy diets, and has been studied extensively.

  • Reply Nicola Dakin January 12, 2021 at 8:55 am

    Hi Elena
    Our climate here in NSW (hot and dry in summer) is classed as Mediterranean and I grow a lot of Mediterranean vegetables here in our garden which is why I like your recipes. My son and husband both work outside on the property all day and come home very hungry. Would farmers in Greece eat meat every night for dinner or just bigger vegetarian meals?

    • Reply Elena Paravantes RDN January 12, 2021 at 12:05 pm

      Traditionally the large main meal was at lunch (between 2-3 pm) and then a lighter dinner. No, meat was a special occasion food because it was scarce. The main meal is usually a hearty bean dish in the winter and vegetables dishes in the summer, accompanied with bread and cheese.

  • Reply Diane L Eldridge January 4, 2021 at 4:33 pm

    Nevermind!!!! I found some! Thanks anyway!

  • Reply Diane L Eldridge January 4, 2021 at 4:30 pm

    I am having a heck of a time finding whole milk greek yogurt. All I am able to find is not fat! Any ideas?

  • Reply Julia December 31, 2020 at 11:01 pm

    This is a good question, and hasn’t yet been answered.
    Please respond.


  • Reply Jen August 8, 2020 at 1:17 pm

    Hi Elena,

    Since the Greeks are often vegan 200 days out of the year, and many people are cutting out meat and dairy (myself included), how can we make sure we get enough protein at each meal? I love the idea of lathera vegetables with bread but without the cheese it would be lacking in protein. Beans for one meal a day is okay but I don’t want them with every meal. Any tips would be appreciated. Thank you, I love your blog and can’t wait for your cookbook!

  • Reply Richard Paul July 30, 2020 at 12:29 pm

    I was using forks over knives meal plan but wasn’t happy with the food but I liked the convenience of receiving weekly meal plans with shopping list is there anything like that for a Mediterranean diet

  • Reply Jessica July 14, 2020 at 3:28 pm

    I’ve been reading this website and utilizing the recipes for the past few weeks. This is all new to us as we are used to the southern cooking that I grew up on here in Tennessee, but we’ve enjoyed every meal we’ve had so far from your site. I’m sort of getting in a rut with what to cook, though. I’ve printed out your meal guide, but do you have a plan that is more detailed with the specific meals for say a week or so? Or can you recommend a site that does? It seems silly I know, but not growing up on this type of cuisine it’s a little more difficult for me to create meals. Now, if you want some down-home southern cooking, I can do that lol, but we are trying to be more healthy. Thank you in advance!

  • Reply Luz Sanchez May 6, 2020 at 3:56 pm

    So I came across your webaite looking for family healthy meals, but mainly because I’m pre-diabetic. This is all new to me. I’m feesing a family of four that consists of a 2 year old with cows milk allergies, hubby, myself and a vegan. I would like to plan my meals out in advance. What do you recommend is my best way to start?

  • Reply Dede January 1, 2020 at 5:23 pm

    Can I make a smoothie using fruit, veggies, and yogurt?

  • Reply Terra Salazar December 8, 2019 at 5:42 pm

    I’m wondering what other kind of hard crunchy bread I could instead of Rusks?
    I can’t find them in my area. I tried making them and ended up w rocks. ☹️

    • Reply Monica Mocroft January 17, 2020 at 1:17 pm

      Hi there I ordered mine from Amazon

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