WLR's 7 day Mediterranean Diet Plan is based on the Mediterranean Diet Pyramid, adapted so that it works for people who want to lose weight. It's low in calories and is designed for a weight loss of around 2lb per week, although it can be adapted to suit most calorie quotas - there are instructions in the plan for extras and quantity tweaks to build it up if you need to.

The plan is higher in protein (not red meat) to help keep you feeling fuller for longer, and you'll be getting plenty of fruit and veg supplying fibre, vitamins and minerals that will give you a boost.

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Mediterranean Diet - Day 1


Greek Yoghurt with Blueberries and Toasted Almond Flakes

  • 15g Flaked Almonds
  • 80g Blueberries
  • 150g Low Fat Greek Yoghurt

Serve the yoghurt sprinkled with the blueberries and toasted almonds.

Tuna and Black Olive Salad with Dijon Mustard Dressing

  • 1 stalk Celery, sliced
  • 50g Cucumber, sliced
  • 2 Little Gem Lettuce, shredded
  • ½ tsp Dijon Mustard
  • 2 tsp Extra Virgin Olive Oil
  • 5 Black Olives, sliced
  • 1 medium Spring Onion, sliced
  • 1 pinch Black Pepper
  • 1 pinch Salt
  • 1 can Tuna in Water
  • 2 tsp White Wine Vinegar

Make the salad with the lettuce, cucumber, spring onion and celery. Flake the tuna on top and sprinkle on the sliced olives.

Mix the olive oil, vinegar and mustard with a small pinch each of salt and pepper and drizzle over the salad.

Juicy Chicken and Veg Skewers with Tzatziki and Cous Cous

  • 1 Chicken Breast, cubed
  • 1 Courgette, sliced into chunks
  • 40g Couscous
  • 15g Cucumber, finely chopped
  • ½ clove Garlic, crushed
  • ½ Lemon, juiced
  • 50g Mushrooms, peeled
  • 1¼ tsp Extra Virgin Olive Oil
  • ½ Red Onion, quartered
  • ½ tbsp Parsley, finely chopped
  • 1 pinch Black Pepper
  • ½ Yellow Pepper, cut into chunks
  • 1 pinch Salt
  • ½ tsp White Wine Vinegar
  • 2 tbsp low fat Greek Yoghurt

Put the grill on to a medium heat. Thread the bite-sized chunks of chicken, courgette, pepper, onion and mushrooms onto some skewers.

Brush them lightly with a little of the olive oil and place under the grill, turning half way through unti cooked.

Prepare the couscous while the skewers are cooking.

Make the tzatziki by combining the parsley, garlic and finely cubed cucumber with 1 tsp olive oil, lemon juice and vinegar. Season with salt and pepper to taste.

Fresh Ripe Strawberries with Toasted Almond Flakes

  • 10g Flaked Toasted Almonds
  • 10 Strawberries

As a small snack quarter 10 fresh strawberries and sprinkle with toasted almond flakes.

When you add the plan to your diary, all the separate meal components are listed. This makes it easy to swap out any ingredients you don't like, or add a few more to spice things up. Just watch the calories. Extra herbs and spices can be added for almost zero calories, and most fruit and veg will add very few.

Mediterranean Diet - Day 2


Crunchy Peanut Butter on Toast with Sliced Banana

  • 1 small Banana, sliced
  • 1 slice Seeded Brown Bread
  • 2 tsp Crunchy Peanut Butter

Spread the peanut butter on the toast. Slice the banana and either serve alonside or place on the peanut butter.

Tuna Sandwich

Salmon and Baby Spinach Salad with Lemon and Garlic Dressing

  • 50g Cucumber, sliced
  • ½ clove Garlic, crushed
  • ½ Lemon, juiced
  • 1 tsp Extra Virgin Olive Oil
  • 1 pinch Black Pepper
  • 10g Rocket
  • 100g Cooked Salmon Fillet
  • 100g Baby Spinach
  • 1 medium Tomato, sliced

Make a salad with the spinach, rocket, cucumber and tomato and arrange on a plate.

Combine the garlic, lemon juice, olive oil and a small pinch each of salt and pepper to make a dressing.

Place the salmon on the salad and drizzle over the dressing.

Mediterranean Stuffed Peppers with Couscous and Baby Spinach

  • 1 tbsp Basil, finely chopped
  • 40g Feta Cheese, crumbled
  • 30g Couscous
  • 1 clove Garlic, crushed
  • 2 tsp Extra Virgin Olive Oil
  • 5 Black Olives, sliced
  • 1 pinch Black Pepper
  • 1 medium Red Pepper, halved
  • 10g Pine Nuts, toasted
  • 50g Baby Leaf Salad
  • 1 pinch Salt
  • 4 Cherry Tomatoes, quartered

Preheat the oven to 200C/Gas Mark 6 and prepare the cous cous.

Combine the couscous with the pine nuts, basil, olives, tomatoes, feta and garlic. Add a pinch of salt and pepper to the mixture to taste.

Fill each half the pepper with the stuffing mixture and drizzle each half with 1 Tsp of olive oil. Cook on a baking tray in the oven for around 15 minutes, or until piping hot all the way through. Serve with the baby spinach leaves.

Juicy Melon Cubes with Authentic Parma Ham

  • 2 slices Parma Ham
  • 150g Galia Melon, cut into chunks

As a snack cube some melon and serve with 2 slices of parma ham. Sprinkle on some black pepper if this suits your taste.

Add individual days, or meals, to your diary. Any meal, or day can be added to any day of the week. If you want more calories than the 1100 (approx) a day that this plan provides, you can increase portion sizes, add snacks, or have a higher calorie meal once or twice a week.

You can get a PDF of the full 7 day plan including recipes with our fortnightly newsletter simply enter your email address (never shared).

Mediterranean Diet - Day 3


Greek Yoghurt with Granola and Sliced Nectarine

  • 20g Granola
  • 1 medium Nectarine, sliced
  • 150g low fat Greek Yoghurt

Slice the nectarine and serve with the yoghurt sprinkled with granola.

Fresh Greek Salad with Feta and Olives

  • 40g Feta Cheese, crumbled
  • 100g Cucumber, chopped
  • 2 tsp Extra Virgin Olive Oil
  • 6 Black Olives, sliced
  • 1 small Red Onion, finely sliced
  • ½ tsp Dried Oregano
  • 1 pinch Black Pepper
  • 1 pinch Salt
  • 2 medium Tomatoes, chopped

Combine the roughly chopped tomatoes and cucumber in a bowl with the onion and olives and crumble the feta on top.

Mix the olive oil and oregano, adding a small pinch each of salt and pepper to taste.

Drizzle the flavoured oil over the salad and serve.

Filling Tuna Pasta with Tomato, Garlic and Olives

  • 2 tsp Parmesan, grated
  • 70g Wholewheat Fusilli Pasta
  • 1 clove Garlic, crushed
  • ¼ Lemon, juiced
  • 5 Black Olives, sliced
  • 1 pinch Black Pepper
  • ½ can Chopped Tomatoes
  • 1 can Tuna in Water

While the pasta is boiling, cook the tomatoes and garlic in a shallow frying pan, adding the juice of ¼ lemon and black pepper to taste and let simmer.

Just before the pasta is ready to drain add the olives and tuna to the sauce.

Either serve the sauce on top or combine the sauce with the pasta before serving. Sprinkle on the parmesan cheese.

Fresh Ripe Blueberries with Flaked Toasted Almonds

  • 10g Flaked Toasted Almonds
  • 50g Blueberries

As a snack sprinkle some fresh blueberries with some toasted almond flakes.

Snacks can be eaten at any time of a day, and can be swapped for alternatives. You can either add the snacks to your diary and change individual items, or add your own favourite snacks. Just remember to watch the calories!

Mediterranean Diet - Day  4


Seasoned Avocado on Seeded Wholewheat Toast

  • 1 small Avocado, sliced or mashed
  • 1 slice Seeded Brown Bread
  • ¼ Lemon, juiced
  • 1 tsp Extra Virgin Olive Oil

You can either mash the avocado up and spread on the toast or slice it and layer the slices on the toast. Drizzle over the olive oil and the juice of a lemon wedge.

Spiced Paprika Chicken Pitta with Yoghurt Dressing

  • 1 Wholemeal Pitta
  • ½ Carrot, grated
  • 1 Chicken Breast
  • 15g Cucumber, grated
  • ¼ tbsp fresh Mint, finely chopped
  • ½ tsp Extra Virgin Olive Oil
  • ½ tsp Paprika
  • 1 pinch Black Pepper
  • 20g Baby Leaf Salad
  • 1 pinch Salt
  • 2 tbsp low fat Greek Yoghurt

Turn on the grill to a medium heat. Brush the chicken breast lightly with olive oil and rub the paprika into the breast. Grill on each side for 8-12 minutes or until the chicken is cooked.

While the chicken is cooking combine the mint with the yoghurt and add black pepper to taste.

Once the chicken is cooked slice or cut into cubes. Fill the pitta with the chicken, grated carrot and cucumber and baby leaf salad. Spoon in the yoghurt dressing.

Pesto Baked Salmon Parcel with Tenderstem Broccoli

  • 120g Tenderstem Broccoli
  • 1 clove Garlic, crushed
  • ½ Lemon, juiced
  • 1 tsp Extra Virgin Olive Oil
  • 2 tsp Green Pesto
  • 140g Salmon Fillet
  • 1 Shallot, finely chopped

Turn the oven on to 180C/Gas Mark 4. Place the salmon fillet on some tin foil and make a little parcel, adding the pesto, olive oil, shallots, garlic and the juice of half a lemon. Seal the parcel and cook in the oven on a baking tray for 15-20 minutes or until cooked through.

While the salmon is cooking steam the broccoli for 5-7 minutes until tender but still with a little bite.

Once cooked, lift out the fillet and place on a plate next to the broccoli, drizzle the juices from the parcel over the top.

Juicy Glaia Melon and a Fresh Clementine

  • 1 medium Clementine
  • 130g Galia Melon

As snacks throughout the day you can have some galia melon and a clementine.

It's important to add drinks you have throughout the day to your food diary, especially alcohol and sugary drinks. Water, sugar free sodas and squashes, and unsweetened black coffee or tea have negligible calories, so only need to be added if you are tracking fluid intake.

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Mediterranean Diet - Day 5


Greek Yoghurt with Apricots and Toasted Almonds

  • 15g flaked Toasted Almonds
  • 5 dried Apricots, chopped
  • 120g low fat Greek Yoghurt

Chop the apricots into small pieces and serve with the yoghurt. Sprinkle the toasted almond flakes on top.

Mozzarella and Tomato Caprese Salad with Balsamic Dressing

  • 10 fresh Basil Leaves
  • ½ ball Mozzarella
  • 1 tsp Extra Virgin Olive Oil
  • 100g Baby Leaf Salad
  • 2 medium Tomatoes, sliced
  • 2 tsp Balsamic Vinegar

Arrange the baby leaf salad on a plate. Layer the tomato onto the salad plate and distribute the mozzarella pieces on top.

Combine the olive oil and balsamic vinegar and drizzle over the salad.

Garnish with the basil leaves.

Grilled Tuna with Salsa Verde and Rice

  • 120g Fine Green Beans
  • 1 tsp Capers
  • ½ clove Garlic, crushed
  • 10g pickled Gherkin, finely chopped
  • ¼ Lemon, juiced
  • ½ tsp Dijon Mustard
  • 2 tsp Extra Virgin Olive Oil
  • 1 Tbsp Parsley, finely chopped
  • 40g Basmati Rice
  • 140g fresh Tuna Steak

Cook the rice. Put another pan of water on to boil ready to cook the green beans.

To make the salsa verde combine the parsley, garlic gherkin, capers, mustard, 1 tsp of the olive oil and the lemon juice.

Put the green beans on to cook. Brush the tuna with the remaining olive oil and sear in a heavy frying pan on a medium to high heat on all sides. Turn the heat down to medium and cook on each side for a couple of minutes, depending on how you like your tuna.

Drain the beans and rice, and serve with the tuna steak drizzled with the salsa verde.

Green Olives and a Crisp Red Apple

  • 1 small Red Apple
  • 6 Green Olives

As snacks during the day munch on 6 ripe green olives and a juicy red apple.

Add seasonings, herbs and spices to get a sparkle of extra flavour. These ingredients are added in such small quantities that they'll make hardly any difference to your calorie count. If you don't have any fresh herbs, a quarter of a teaspoon of dried will normally do the trick for a one-person dish.

Mediterranean Diet - Day 6


Herby Breakfast Omelette with Juicy Tomatoes and Spinach

  • 1 tsp Chives, chopepd
  • 2 medium Eggs
  • 1 tsp Extra Virgin Olive Oil
  • ½ Parsley, chopped
  • 50g Baby Spinach
  • ½ tbsp tarragon, chopped
  • 1 medium Tomato, chopped

Heat a medium sized frying pan over a medium heat with the olive oil. Turn on the grill to medium.

In a bowl whisk the eggs and herbs together with a pinch of black pepper. Pour the mixture into the frying pan. Once the underside and outside edges of the egg is cooked, place the pan under the grill for a minute or two until the top is firm enough for your liking. 

Serve folded over with the spinach leaves and the tomatoes.

Houmous with Homemade Toasted Pitta Chips and Crudites

  • 1 Wholemeal Pitta
  • 1 Carrot, sliced into sticks
  • 1 stalk Celery, sliced
  • 3 tbsp Houmous
  • ½ tsp Extra Virgin Olive Oil
  • 1 medium Red Pepper, sliced

Turn the grill on to a low-medium heat.

Lightly brush one side of the pitta with the olive oil. Cut into small triangles and toast under the grill on some tin foil.

Serve the pitta chips and sliced vegetables with the houmous.

Prawn Pepperonata with Wholewheat Pasta and Parmesan

  • 2 tsp Parmesan, grated
  • 60g Wholewheat Fusilli Pasta
  • 1 clove Garlic, crushed
  • 2 tsp Extra Virgin Olive Oil
  • 1 small Onion
  • 1 pinch Black Pepper
  • ½ Red Pepper, sliced
  • ½ Yellow Pepper, sliced
  • 100g Prawns
  • 1 pinch Salt
  • ½ can Chopped Tomatoes

Cook the pasta. Put a large shallow pan on a medium heat with the olive oil. Add the onions, peppers and garlic to the pan and gently cook for 5 minutes untill softened.

Add the chopped tomatoes to the pan and season to taste with salt and pepper. Add the cooked and peeled prawns to the sauce to heat through.

Drain the pasta and serve with the prawn pepperonata over, sprinkled with the parmesan cheese.

Fresh Ripe Strawberries

  • 12 Strawberries

As a snack during the day quarter 12 strawberries into a bowl and enjoy.

When you add the plan to your diary, all the separate meal components are listed. This makes it easy to swap out any ingredients you don't like, or add a few more to spice things up. Just watch the calories. Extra herbs and spices can be added for almost zero calories, and most fruit and veg will add very few.

You can get a PDF of the full 7 day plan including recipes with our fortnightly newsletter simply enter your email address (never shared).

Mediterranean Diet - Day 7


Creamy Greek Yoghurt with Pear and Chopped Walnuts

  • 1 Pear, sliced
  • 15g Walnuts, chopped
  • 120g low fat Greek Yoghurt

Slice the pear. Finely chop the walnuts and serve the yoghurt, layered with the pear slices and sprinkled with the chopped walnuts.

Prawn Cocktail and Avocado Little Gem Salad

  • 1 small Avocado, sliced
  • 1 stalk Celery, finely chopped
  • ¼ Lemon, juiced
  • 1 Little Gem Lettuce, shredded
  • 1 Spring Onion, finely sliced
  • 1 pinch Black Pepper
  • 100g cooked Prawns
  • ¼ tsp Tabasco Sauce
  • 2 tbsp low fat Greek Yoghurt

Arrange the lettuce, spring onion and celery on a plate with the sliced avocado.

Combine the yoghurt with 2-3 drop of tabasco to taste, a pinch of black pepper and the lemon juice. Mix with the cooked and peeled prawns.

Spoon the prawn 'cocktail' onto the salad.

Warming Italian Chicken Cacciatore with a Crusty Roll

  • 1 Bay Leaf
  • 1 Brown Crusty Roll
  • 1 Chicken Thigh
  • 1 clove Garlic, crushed
  • 30g Mushrooms, sliced
  • 2 tsp Extra Virgin Olive Oil
  • 1 small Red Onion, finely sliced
  • 20g cubed Pancetta
  • ½ tbsp Parsley, chopped
  • 1 pinch Black Pepper
  • 1 tsp Rosemary
  • 1 pinch Salt
  • 100ml Chicken Stock
  • 2 medium Tomatoes, chopped
  • 75ml White Wine

Put a frying pan on a medium heat with the olive oil. Fry the pancetta until golden brown. Remove leaving the oil and juices in the pan. Gently fry the chicken thigh until golden brown and remove from the pan.

Add the garlic, tomatoes onions and mushrooms and cook gently for about 5 minutes. Add the chicken and pancetta.

Add the wine, stock and herbs. Season with a pinch of salt and pepper to taste.

Simmer gently for 30-40 minutes until the chicken is tender and the sauce reduced. Serve with a crusty wholemeal roll.

A Plump Juicy Nectarine and a Fresh Clementine

  • 1 Clementine
  • 1 Nectarine

Have one nectarine and one clementine as snacks during the day.

WLR's Mediterranean diet plan is based on the Mediterranean Diet Pyramid, adapted so that it works for people who want to lose weight. The plan uses ingredients that are available all year round in UK supermarkets, and the meals are easy and quick to prepare.

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