7-Day Mediterranean Diet Plan

By Dietitian Juliette Kellow BSc RD

 

The Mediterranean diet is good news - great tasting food that's good for your health. But large amounts of olive oil and other fats, however healthy they are, contain large amounts of calories. Which makes things a bit trickier if you want to lose weight.

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:

  • Lower in calories - designed for weight loss of around 2lbs a week
  • Higher in protein - to keep you feeling fuller for longer and stabilise blood sugar

The basic plan contains around 1100 calories a day. You can increase quantities to suit your own calorie requirements.

You can do this easily in WLR, simply load the plan into your food diary and tweak the quantities (or add a glass of red wine!) to match the calorie quota that has been worked out for you. You can try WLR free to give this a go.

Mediterranean Diet Plan - 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

  • ½ Red Pepper
  • 2 Little Gem Lettuce
  • ½ tsp Dijon Mustard
  • 2 tsp Olive Oil
  • 5 Black Olives
  • 1 medium Spring Onion
  • 1 can Tuna in Water
  • 2 tsp White Wine Vinegar

Prep the salad and flake the tuna over, sprinkle on the sliced olives.

Mix olive oil, vinegar and mustard, season with salt and black pepper and drizzle over the salad.

Juicy Chicken and Veg Skewers with Tzatziki and Cous Cous

  • 1 Chicken Breast
  • 1 Courgette
  • 40g Couscous
  • 15g Cucumber
  • ½ clove Garlic
  • Juice of ½ a Lemon
  • 50g Mushrooms
  • 1¼ tsp Olive Oil
  • ½ Red Onion
  • ½ tbsp Parsley
  • ½ Yellow Pepper
  • ½ tsp White Wine Vinegar
  • 2 tbsp low fat Greek Yoghurt

Thread bite-sized chunks of chicken, courgette, pepper, onion and mushrooms onto skewers.

Brush lightly with a little of the olive oil and cook under the grill.

Prepare the couscous while the skewers are cooking.

Make the tzatziki by combining the parsley, garlic and chopped cucumber with remaining olive oil, lemon juice and vinegar. Season 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.

The Mediterranean diet doesn't really allow for much in the way of sweets and chocolate bars. The whole point is eating fresh food and getting your sweetness from fruit, nuts and a little honey. You'll be rewarded with better health and more vitality.

Mediterranean Diet Plan - Day 2


Crunchy Peanut Butter on Toast with Sliced Banana

  • 1 small Banana, sliced
  • 1 slice  Wholegrain 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.

Salmon and Baby Spinach Salad with Lemon and Garlic Dressing

Salmon and Baby Spinach Salad with Lemon and Garlic Dressing

You can serve the salmon hot (off the BBQ!) or cold, with this super summery salad. The rest of the ingredients can be thrown together in just a few minutes.

View Salmon and Baby Spinach Salad Recipe

Mediterranean Stuffed Peppers with Couscous and Baby Spinach

  • 1 tbsp Basil
  • 40g Feta Cheese
  • 30g Couscous
  • 1 clove Garlic
  • 2 tsp Olive Oil
  • 5 Black Olives
  • 1 medium Sweet Pepper
  • 10g Pine Nuts
  • 50g Baby Leaf Salad
  • 4 Cherry Tomatoes

Combine prepared couscous with pine nuts, basil, olives, tomatoes, feta and garlic. Season to taste.

Fill each half the pepper with the couscous mixture and drizzle with olive oil.

Bake in a medium hot oven for around 15 minutes. Serve with the salad leaves.

Juicy Melon with Parma Ham

  • 2 slices Parma Ham
  • 150g Galia Melon

A super sweet and savoury snack. Grind some black pepper over if this suits your taste.

The snack options can be eaten at any time of a day, and can be swapped for alternatives. Just remember to watch the calories! Any meal can be eaten on any day of the week, if you like something a lot it's perfectly fine to have it twice.

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

Mediterranean Diet Plan - 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.

Quick and Easy Greek Salad

Fast and healthy lunch, an easy twist on a classic Greek salad.

View Quick and Easy Greek Salad recipe

Tuna Pasta with Tomato, Garlic and Olives

  • 2 tsp grated Parmesan
  • 70g Wholewheat Fusilli Pasta
  • 1 clove Garlic, crushed
  • Juice of ¼ Lemon
  • 5 Black Olives
  • 5 Cherry Tomatoes
  • ½ can Chopped Tomatoes
  • 1 can Tuna in Water

While the pasta is boiling, gently simmer the choppped tomatoes, garlic and lemon juice.

Just before the pasta is ready, add the cherry tomatoes, olives and tuna to the sauce.

Combine sauce with pasta and sprinkle on parmesan.

Blueberries with Flaked Toasted Almonds

  • 10g Flaked Toasted Almonds
  • 50g Blueberries

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

If you want more calories than the 1100 (approx) a day that this plan provides, you can increase portion sizes, add snacks or drinks, or have a higher calorie meal once or twice a week.

Mediterranean Diet Plan - Day  4


Seasoned Avocado on Seeded Wholewheat Toast

  • 1 small Avocado, sliced or mashed
  • 1 slice Seeded Brown Bread
  • ¼ Lemon, juiced
  • 1 tsp 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.

Paprika Chicken Pitta with Yoghurt Dressing

  • 1 Wholemeal Pitta
  • ½ Red Pepper
  • 1 cooked Chicken Breast
  • 15g Cucumber
  • 1 tsp fresh mint/¼ tsp dried
  • ½ tsp Olive Oil
  • ½ tsp Paprika
  • 20g Salad Leaves
  • 2 tbsp low fat Greek Yoghurt

Slice up the chicken breast, and mix with the paprika.

Combine the mint with the yoghurt and season to taste.

Fill the pitta with the chicken and salad vegetables. Spoon in the yoghurt dressing.

Spiced-Up Herby Salmon with Med Veg and Wedges

  • 1 clove Garlic
  • ½ small red chilli
  • 3 tsp Olive Oil
  • 2 tsp fresh parsley
  • 120g Salmon
  • 150g mixed mediterranean vegetables
  • 1 Small Potato

Cut the potato into wedges, brush with olive oil, salt to taste and put in a hot oven to bake for 40 minutes.

Blend chilli, garlic, parsely and 1tsp oil. Spread the blend over the salmon.

Coat mixed veg with remaining oil and spread on a baking tray. Place the salmon on top and bake for 15-20 mins.

Juicy Galia 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 calorie count, especially alcohol and sugary drinks. Water, sugar free sodas and squashes, and unsweetened black coffee or tea have negligible calories.

Try the calorie counting tools in wlr - Free

Mediterranean Diet Plan - 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.

Caprese Salad with Balsamic Dressing

Our classic Caprese simply uses fresh and creamy Mozzarella with tomatoes and basil. For the fullest flavour, look out for ripe tomatoes and serve at room temperature...

View Caprese Salad recipe

Grilled Tuna with Salsa Verde and Rice

  • 120g Fine Green Beans
  • 1 tsp Capers
  • ½ clove Garlic
  • 10g pickled Gherkin
  • Juice of ¼ Lemon
  • ½ tsp Dijon Mustard
  • 2 tsp Olive Oil
  • 1 Tbsp Parsley
  • 40g Basmati Rice
  • 140g fresh Tuna Steak

Cook the rice and green beans on to cook while you prep the rest.

To make the Salsa Verde, combine chopped parsley, gherkin and capers, crushed garlic, mustard, lemon juice and 1 tsp of the olive oil.

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 Plan - Day 6


Herby Breakfast Omelette with Juicy Tomatoes and Spinach

  • 1 tsp Chives, chopepd
  • 2 medium Eggs
  • 1 tsp 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 Toasted Pitta Chips and Crudites

Bursting with healthy Mediterranean flavours and freshness and, in this combination, really filling! Perfect for a quick lunch and easy to pack up for a picnic or work.

View Houmous with Toasted Pitta Chips and Crudites recipe

Prawn Pepperonata with Wholewheat Pasta and Parmesan

  • 2 tsp Parmesan, grated
  • 60g Wholewheat Fusilli Pasta
  • 1 clove Garlic, crushed
  • 2 tsp 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.

You can adapt meals to suit yourself while sticking within Mediterranean Diet principles. Essentially: fresh foods with the emphasis on plenty of vegetables and fruits, fish and seafood, nuts, beans, whole grains and olive oil with relatively small amounts of eggs, dairy and meat.

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 Plan - 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 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.

If you add the plan to your wlr food 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. If you follow our low calorie plan, you can also lose up to a stone in 6 weeks!

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*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here

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