14-Day Beginner-Friendly Mediterranean Diet Meal Plan
The Mediterranean diet is widely known as one of the healthiest ways to eat. Indeed, it is linked to a plethora of health benefits from better heart health and improved brain function, to easier weight management and overall wellness.
The Mediterranean diet is more than just a meal plan; it’s an awesome whole-foods lifestyle rooted in the traditional eating patterns of countries surrounding the Mediterranean Sea.
Instead of rigid rules and obsessive calorie counting, the Mediterranean diet focuses on real food, balance, and enjoyment. And that’s why it’s my absolute favorite eating plan.
Meals are built around fruits, vegetables, whole grains, legumes, healthy fats, and lean proteins. Highly processed foods are minimized in the Mediterranean diet.
In short, the Mediterranean diet isn’t restrictive. Instead, it offers flexible guidelines you can adapt to your daily life.
Here’s a 14-day Mediterranean diet meal plan that can help any beginner get started on this awesome diet.
Before we get started, want to turn this 14-day Mediterranean diet meal plan into an easy weekly routine?
Our weekly meal planner Google Sheets can help you plan your meals, keep track of your recipes, automatically generate and print your grocery list, and track calories, macros, and weight, if you want to. You can also manage what is in your fridge, pantry, and freezer to reduce food waste and save money on groceries.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
Why Choose the Mediterranean Diet?
If you want a diet that actually celebrates life, joy, and health, then the Mediterranean diet is the best eating plan for you. That’s because, on the Mediterranean diet, it’s not just about what you eat, it’s also about how you live.
So go with the Mediterranean diet to:
Enjoy delicious and wholesome foods– From herbs and spices to ripe fruits and vegetables, every meal is actually enjoyable.
Enjoy meals with loved ones– Eating is a social activity in Mediterranean cultures. Following the same principles, you’ll get to enjoy your awesome meals with family and friends.
Embrace a balanced lifestyle– The Mediterranean diet isn’t restrictive by any definition of the term. You can enjoy a variety of foods in moderation, making it super sustainable long-term.
Celebrate life– At its core, the Mediterranean diet is about celebrating life, and that’s why it’s among my absolute favorite eating plans. It encourages you to slow down, enjoy meals, and appreciate all the simple joys in your life.
Mediterranean Diet Basics to Know Before You Start
- Eat plenty of fruits and vegetables – Aim for at least five servings of fruits and vegetables every day. Fruits and vegetables should be the cornerstone of your diet.
- Choose whole grains like brown rice, quinoa, whole-grain bread, and whole-grain pasta.
- Eat healthy fats such as olive oil, avocado, nuts, and seeds. These should be a common aspect of your meals.
- Prioritize lean proteins such as fish, poultry, lentils, and beans.
- Enjoy dairy in moderation, mainly yogurt and cheese. Go for low-fat or fat-free versions.
- Enjoy herbs and spices; these can easily add depth to your meals without any adverse effects on your health.
- Limit ultra-processed foods and sugary drinks such as sodas and energy drinks.
- Remember to avoid refined grains such as white bread, pasta, or rice. Go for whole-grains.
- Avoid excessive red meat. You don’t have to eliminate it completely, but you should reduce your intake.
- Eat mindfully and socially whenever possible.
Related: Mediterranean Diet Food List for Beginners
14-Day Mediterranean Diet Meal Plan
Get these glass meal prep containers to help with meal prepping. They are airtight, microwave, oven, dishwasher, and freezer safe.
Week 1
Day 1
Breakfast: Greek yogurt topped with berries, walnuts, and honey.
Lunch: Mediterranean grain bowl with brown rice, roasted vegetables, chickpeas, feta, and olive oil dressings.
Dinner: Baked chicken thighs with roasted vegetables and brown rice.
Snack: Hummus with carrot sticks and almonds.
Day 2
Breakfast: Smoothie with berries, spinach, almond milk, and Greek yogurt
Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and olive oil dressing.
Dinner: Lentil and vegetable stew with whole-grain bread.
Snack: Apple with almond butter.
Day 3
Breakfast: Overnight oats with cinnamon and a drizzle of honey.
Lunch: Lentil salad with cucumbers, tomatoes, red onion, and lemon dressing.
Dinner: Baked salmon with roasted vegetables
Snack: Fresh fruit with a handful of nuts.
Day 4
Breakfast: Whole-grain toast with avocado and poached eggs.
Lunch: Mediterranean grain bowl with chickpeas and mixed greens.
Dinner: Chicken breast over tabbouleh with roasted vegetables.
Snack: Cucumber slices with hummus and olives.
Day 5
Breakfast: Greek yogurt parfait with fruits and nuts
Lunch: Hummus, whole-grain pita, and a large vegetable plate.
Dinner: Shrimp scampi with pasta and broccoli
Snack: Orange and walnuts
Day 6
Breakfast: Scrambled eggs with whole-grain toast and fruit.
Lunch: Chickpea and vegetable salad with olive oil and herbs.
Dinner: Grilled chicken breast with roasted potatoes and green beans.
Snack: Roasted chickpeas.
Day 7
Breakfast: Oatmeal with fruits and nuts.
Lunch: Hummus and vegetable wrap.
Dinner: Salmon with roasted vegetables and brown rice.
Snack: Hard-boiled eggs and cucumber slices.
Do you want to easily stick to this meal plan? No excuses? Get our Weekly Meal Planner Spreadsheet.
Weekly Meal Planner Spreadsheet
This will help you stick to your Mediterranean diet meal plan. Plan your weekly meals, automatically generate your grocery list, and easly track what is in your fridge, freezer, and pantry.
Week 2
Day 1
Breakfast: Omelet with spinach, tomatoes, mushrooms, and cheese.
Lunch: Quinoa bowl with roasted sweet potatoes, broccoli, and white beans.
Dinner: Shrimp scampi with pasta and broccoli.
Snack: Olives and veggie sticks with hummus.
Day 2
Breakfast: Whole-grain pancakes topped with fruit and maple syrup.
Lunch: Salmon salad over mixed greens with brown rice and tzatziki.
Dinner: Chicken stir fry with brown rice and vegetables.
Snack: Apple and a handful of almonds.
Day 3
Breakfast: Greek yogurt topped with berries, walnuts, and honey.
Lunch: Mediterranean salad with chickpeas, feta cheese, and olives
Dinner: White bean and vegetable soup with whole-grain bread.
Snack: Carrot sticks with hummus.
Day 4
Breakfast: Overnight oats with cinnamon and fruit.
Lunch: Tuna salad sandwich on whole-grain bread.
Dinner: Baked chicken breast with roasted vegetables ( broccoli, carrots, onions)
Snack: Hard-boiled eggs.
Day 5
Breakfast: Vegetable omelet
Lunch: Mediterranean bowl with salmon, brown rice, roasted zucchini, and tomatoes.
Dinner: Whole-grain pasta with marinara and roasted vegetables.
Snack: Hummus with whole-grain crackers or pita.
Day 6
Breakfast: Avocado toast with smoked salmon, fresh dill, and capers.
Lunch: Lentil soup with crusty whole-grain bread
Dinner: Salmon with roasted potatoes and asparagus.
Snack: Dark chocolate squares and strawberries.
Day 7
Breakfast: Ricotta toast with sliced figs and a drizzle of honey.
Lunch: Chickpea and vegetable salad with olive oil.
Dinner: Grilled mackerel with farrow and steamed spinach.
Snack: A handful of mixed nuts
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Weekly Meal Planner Spreadsheet
Want to turn this 14-day Mediterranean diet meal plan into an easy weekly routine?
Planning meals, organizing groceries, and keeping track of recipes can sometimes feel overwhelming, especially if you’re trying to eat healthier consistently. That’s why we created this weekly meal planner spreadsheet for Google Sheets.
This meal planner will help you:
- Plan breakfast, lunch, dinner, and snacks for the week
- Automatically generate a grocery list from your meals
- Store and reuse your favorite recipes
- Track calories, macros, and weight (optional)
- Manage your pantry, fridge, and freezer.
GET THE WEEKLY MEAL PLANNER SPREADSHEET
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
14-Day Mediterranean Diet Grocery List
This grocery list includes all the ingredients you need to prepare the meals and the snacks in this 14-day Mediterranean diet meal plan.
I have not included exact quantities because they will vary depending on household size and portion needs; adjust as needed.
Fruits and Vegetables
Fresh vegetables
- Spinach
- Mixed salad greens
- Romaine or leafy lettuce
- Cherry or grape tomatoes
- Large tomatoes
- Cucumbers
- Red onion
- White onions
- Garlic
- Bell peppers ( any color(
- Zucchini
- Broccoli
- Carrots
- Green beans
- Sweet potatoes
- White potatoes
- Asparagus
- Mushrooms
- Avocados
- Fresh dill
- Fresh parsley
- Fresh mint
- Lemons
Fresh Fruits
- Mixed berries ( Strawberries, blueberries, raspberries)
- Apples
- Oranges
- Bananas
- Figs
Protein and Seafood
- Chicken thighs
- Chicken breasts
- Salmon fillets
- Smoked salmon
- Shrimp
- Mackerel
- Canned tuna
- Eggs
Dairy & Refrigerated Items
- Plain Greek yogurt
- Ricotta cheese
- Feta cheese
- Mozzarella cheese
- Milk or almond milk
- Butter ( in very small amounts)
Grains & Bread
- Brown rice
- Quinoa
- Farro
- Whole-grain pasta
- Whole-grain bread
- Whole-grain pita bread
- Whole-grain wraps or tortillas
- Whole-grain crackers
- Rolled oats-Great for overnight oats or oatmeal.
Legumes & Plant Proteins
- Chickpeas ( canned or dry)
- Lentils ( canned or dry)
- White beans
Nuts, Seeds, & Healthy Fats
- Walnuts
- Almonds
- Mixed nuts
- Almond butter
- Olive oil (extra virgin) – I like a cold-pressed option like this one.
- Capers
Pantry Staples & Condiments
- Honey
- Maple syrup
- Marinara sauce
- Tahini
- Hummus
- Tzatziki
- Olives ( kalamata or mixed)
- Dark chocolate ( 70% or higher)
Herbs, Spices, & Seasonings
- Salt
- Black pepper
- Cinnamon
- Dried oregano
- Dried basil
- Paprika
- Red pepper flakes ( optional)
Extras
- Whole-grain pancake mix
- Vegetable or chicken broth
NOTE: If you want this grocery list to update automatically based on the meals you plan every week, our Weekly Meal Planner Spreadsheet does exactly that.
Simply choose your meals, and the grocery list is automatically generated.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
Automatically generate a grocery list for your Mediterranean diet meals.
Tips to Save Money on Groceries
- Go for seasonal produce when possible.
- Swap vegetables freely based on availability. This is not a rigid meal plan.
- Buy grains, legumes, and nuts in bulk.
- Skip pre-cut vegetables. If you can make some time each Sunday, chop your own.
- You can buy store brands for staples like pasta, beans, and rice.
- Buy proteins on sale and freeze them for future use.
- Use our weekly meal planner spreadsheet. You can use our meal planner to track what you have in your pantry, fridge, and freezer, so you don’t buy what you don’t need and reduce food waste. Plus, you can actually use what you have to create meals.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
Track what is in your fridge, pantry, and freezer to reduce food waste and save money on groceries.
Final Thoughts
This 14-day Mediterranean diet meal plan is designed to help you experience all the incredible benefits of one of the healthiest lifestyles in the world.
And it is a realistic approach that you can actually maintain long-term, so it’s a no-brainer.
So, whether your goal is heart health, improved digestion, sustainable weight management, or simply eating better, try the Mediterranean diet.
If you’re serious about sticking to the Mediterranean diet long-term, this weekly meal planner spreadsheet is a must-have. You’ll stay organized, save time, and reduce food waste.
Weekly Meal Planner Spreadsheet with Automated Grocery List & Calorie Tracking
A simple all-in-one weekly meal planner spreadsheet to help you plan weekly meals, organize recipes, auto-generate grocery lists, and track calories and macros.
Until the next one.
Next Read: Tired of Boring Breakfasts? Try These 21 Mediterranean Breakfast Ideas
