The Mediterranean eating regimen — a plant-based diet that prioritizes complete grains, greens, fruits, legumes, and unsaturated fat — was lately named the best diet for healthy eating for the third yr in a row.
It’s a eating regimen that focuses much less on strict guidelines (no calorie-counting!) and extra on broader tips you could customise to your day-to-day habits. For some who undertake it, the Mediterranean eating regimen is much less about weight reduction, and extra about having a blueprint to assist make wholesome, sustainable meals decisions.
Should you’re inquisitive about making an attempt it — or simply in search of extra balanced meals to work into your kitchen rotation — we’ve rounded up our hottest Mediterranean eating regimen meal plans under. Every plan consists of recipes, helpful prep suggestions, and loads of scrumptious inspiration. Attempt a week-long plan (or a number of!) or simply combine and match recipes as you see match.
Learn extra: The Basics of the Mediterranean Diet
1. A Week of Gentle and Recent Mediterranean Food plan Dinners
These feel-good dinners, together with creamy pesto spaghetti squash and marinated chickpea salad bowls, is perhaps impressed by recent summer time produce, however we’re in favor of maintaining them within the meal plan lineup all yr lengthy.
Get the plan: A Week of Light and Fresh Mediterranean Diet Dinners
2. How I Prep a Week of Straightforward Mediterranean Food plan Meals
This meal plan is a complete celebration this of the Mediterranean eating regimen. Carve out about two hours for meal prep on Sunday, and also you’ll be rewarded with a whole week of healthful breakfasts, lunches, and dinners.
Get the plan: How I Prep a Week of Easy Mediterranean Diet Meals
3. A Week of Versatile Mediterranean Food plan Dinners
This fall-inspired menu — which incorporates candy potato quinoa bowls and Parmesan hen with sautéed kale — simply carries over to winter. You too can rapidly customise any of the recipes relying on what you’re craving or have on-hand.
Get the plan: A Week of Versatile Mediterranean Diet Dinners
4. How I Prep a Week of Mediterranean Food plan Meals for One
This meal plan celebrates each the Mediterranean eating regimen and the solo prepare dinner. It would set you up for every week of breakfasts, lunches, and dinners which are removed from boring and completely feel-good. Plus, the meal prep session solely takes about an hour-and-a-half.
Get the plan: How I Prep a Week of Mediterranean Diet Meals for One
5. A Newbie-Pleasant Week of Mediterranean Food plan Dinners
Should you’re simply beginning out on the Med eating regimen, this meal plan is a superb useful resource. It loops in an elevated (however nonetheless simple!) Greek salmon salad, a wise breakfast-for-dinner spinach frittata, and a sheet pan hen souvlaki that leaves sufficient for leftovers.
Get the plan: A Starter-Friendly Week of Mediterranean Diet Dinners
6. A Week of Vegetarian Mediterranean Food plan Dinners
Whether or not you’re absolutely vegetarian or simply seeking to experiment with extra meat-free choices, this menu means that you can try this — because of highlights like Yotam Ottolenghi’s chickpea sauté with Greek yogurt, and loaded candy potatoes with black beans and avocado.
Get the plan: A Week of Vegetarian Mediterranean Diet Dinners
7. A Week of Sluggish Cooker Mediterranean Food plan Dinners
Typically the most effective dinners are those that mainly make themselves. These hands-off meals — like basic minestrone, and spinach and artichoke hen — let the sluggish cooker do all of the arduous work.
Get the plan: A Week of Slow Cooker Mediterranean Diet Dinners
8. Tips on how to Prep a Week of Mediterranean Meals in 2 Hours
9. A Week of Completely Straightforward Mediterranean Food plan Dinners
Not solely do the recipes on this meal plan meet all the rules, however they’re additionally fairly low effort and all simple to drag off through the week. To ensure every week of simple cooking, these feel-good dinners come collectively in a single pot or pan, require minimal hands-on consideration, or lean on pantry staples.
Get the plan: A Week of Absolutely Easy Mediterranean Diet Dinners
10. 5 Should-Make Mediterranean Dinners from Suzy Karadsheh of The Mediterranean Dish
Suzy Karadsheh describes herself as “your Mediterranean lady subsequent door.” A local of the Mediterranean coastal metropolis of Port Stated, Egypt, the mother of two is a passionate prepare dinner who believes in consuming with the seasons, cooking with complete meals, and sharing meals across the desk. She focuses on creating meal plans, like this one, with a balanced mixture of meatless meals, healthful lean proteins, and seafood that every one go large on taste.