In essence, a Mediterranean diet meal plan emphasizes plant-based foods, healthy fats, lean proteins, and fresh fruits and vegetables. 

This heart-healthy approach is grounded in traditional eating habits from Mediterranean countries and is known for its variety and flexibility. 

At Berry Street, our Registered Dietitians can help you craft a Mediterranean meal plan tailored to your lifestyle.

In this article, we’ll help you create a Mediterranean diet meal plan and explore delicious recipes for every meal to transform your lifestyle!

How Do I Create A Mediterranean Diet Meal Plan?

Creating a Mediterranean diet meal plan is simpler than you might think.

Start with whole, minimally processed foods like vegetables, fruits, whole grains, and legumes. Add healthy fats such as olive oil and nuts, and include fish or seafood twice a week. 

Finally, balance your meals with smaller portions of dairy (such as cheese and yogurt). 

Drawing from our experience, this diet encourages sustainable and enjoyable eating habits that improve long-term health. For busy schedules, we recommend prepping meals ahead of time and rotating your favorites weekly. 

With the help of a Registered Dietitian, we can guide you through creating a Mediterranean diet meal plan that meets your unique needs.

Here are some recipe ideas to help you get started. 

Want a customized and nutritious Mediterranean meal plan? Work with a Berry Street ‘Registered Dietitian near me’ today!

Breakfast: Whole-Grain Toast With Nut Butter And A Tropical Smoothie

This delicious smoothie and whole-wheat toast combo is a quick, energizing way to start the day. It also fits perfectly into a heart healthy meal plan.

Ingredients:

• 3 cups baby spinach

• 1 cup frozen mango

• 1 cup strawberries

• ¾ cup unsweetened coconut almond milk

• squeeze of lime juice

• Optional: scoop of protein powder

Add the spinach, mango, strawberries, coconut almond milk, and lime juice to a blender, blending until it becomes smooth. Pro tip: blend the spinach with milk first; this will help the texture of the smoothie and will help reduce larger pieces of spinach in your smoothie.

Pour it into a glass or container and pair it with nut butter on whole-grain toast for a hearty meal to start your day right.

This tropical smoothie is packed with fiber, vitamins, and antioxidants to support heart health and reduce inflammation, as prescribed by a gut health dietitian and a cardiovascular dietitian on our team.

Lunch: Lemon And Herb Tabbouleh Salad

Bright, zesty, and packed with fresh herbs, this Lemon and Herb Tabbouleh Salad is the perfect nutritious boost for your midday meal.

Ingredients:

• ½ cup medium-grain bulgur

• 2 tbsp extra virgin olive oil

• 2 minced garlic cloves 

• 2 cups chopped fresh parsley

• ¾ cup diced red onion

• 2 medium diced tomatoes

• ⅓ cup chopped fresh mint

• ¼ cup chopped fresh basil

• 3 tbsp chopped fresh dill

• 3 tbsp chopped fresh cilantro

• ⅓ cup fresh lemon juice

• Protein option: chicken breast or can of chickpeas

Soak the bulgur with olive oil in a pot of boiling water that’s covered for 15 minutes. When you’re done, ensure that you drain the bulgur thoroughly and put it in a bowl. 

From here, you’ll incorporate the parsley, onion, tomatoes, mint, basil, dill, cilantro, lemon juice, and remaining olive oil into the bowl containing the bulgur. Mix well, then refrigerate the mixture for 3 hours. After that, you can dish it out onto a plate and serve it cold. Add prepared protein to salad.

This Lemon And Herb Tabbouleh Salad is high in fiber and loaded with antioxidants, and vitamins A, C and D, making it an ideal cholesterol lowering meal plan option.

Snacks

Keep your energy steady while on a Mediterranean diet using these healthy snacks:

• fresh in-season fruit

• whole-grain crackers with hummus

Through our practical knowledge, we found that they’re satisfying and nutrient-dense, helping you stay full without overindulging.

Dinner: Salmon With Mango Salsa

Light and flavorful, this grilled salmon topped with zesty mango and salsa is perfect for a healthy and satisfying dinner.

Ingredients:

• 4 4-oz salmon filets

• canola oil cooking spray

Mango Salsa:

• 1 large chopped mango

• ½ large chopped red bell pepper

• 2 chopped scallions

• 1 tsp grated fresh ginger

• 1 minced garlic clove 

• ⅛ tsp red pepper flakes

• 2 tsp lime juice

• 3 tbsp chopped fresh cilantro

Start by preheating the grill and coating the rack with canola spray. 

While the grill is heating up, combine the mango, bell pepper, scallions, ginger, garlic, red pepper flakes, lime juice, and cilantro in a bowl, then set the mixture aside. 

Grill the salmon filets for 5 minutes per side or until they flake easily. Put the salmon on a plate and top each filet with the mango salsa and serve immediately.

Rich in omega-3s and vitamins, this Salmon With Mango Salsa dish is an optimal low carb diet example providing you with a multitude of anti-inflammatory benefits.

Ready to transform your health? 

Our Registered Dietitian online services can help you craft a personalized Mediterranean diet plan tailored to your lifestyle and wellness goals. 

Start your journey with Berry Street today!