5-Day Mediterranean Diet Menu Plan for Weight Loss

The Mediterranean diet is not only renowned for its delicious flavors and healthful ingredients, but it is also considered a low glycemic eating plan. This means that the diet primarily consists of foods that have a low impact on blood sugar levels. The abundance of whole grains, fresh fruits and vegetables, lean proteins, and healthy fats found in the Mediterranean diet contributes to its low glycemic nature. By consuming foods with a low glycemic index, you can maintain stable blood sugar levels, promoting better insulin sensitivity and reducing the risk of developing type 2 diabetes.

Additionally, the Mediterranean diet's emphasis on whole, unprocessed foods provides a rich source of fiber, vitamins, minerals, and antioxidants, which can help control appetite, support weight management, and improve overall cardiovascular health. Overall, the low glycemic nature of the Mediterranean diet, combined with its nutrient-dense components, offers numerous health benefits that contribute to long-term well-being.

If you're looking to try this diet, we've put together a week's worth of delicious and nutritious meal ideas to help you get started.

Day 1

Kick off your week of Mediterranean eating with a delicious and satisfying breakfast of Greek yogurt topped with fresh berries and a drizzle of honey. For lunch, enjoy a colorful Mediterranean salad loaded with veggies and topped with grilled chicken. For dinner, bake up some salmon and serve it alongside a variety of roasted vegetables for a filling and nutritious meal.

• Breakfast: Greek Yogurt with Berries and Honey
  • Ingredients: Greek yogurt, fresh berries, honey
  • Instructions: In a bowl, combine Greek yogurt and top it with fresh berries. Drizzle honey on top for added sweetness.
• Lunch: Mediterranean Salad with Grilled Chicken
  • Ingredients: Mixed greens, cherry tomatoes, cucumbers, olives, red onion, feta cheese, grilled chicken breast, lemon juice, olive oil
  • Instructions: Toss all the salad ingredients together in a large bowl. Drizzle with lemon juice and olive oil for dressing.
• Dinner: Baked Salmon with Roasted Vegetables
  • Ingredients: Salmon fillets, mixed vegetables (bell peppers, zucchini, eggplant), olive oil, lemon juice, garlic powder, salt, pepper
  • Instructions: Preheat the oven to 375°F (190°C). Place salmon fillets on a baking sheet. Toss the mixed vegetables with olive oil, lemon juice, garlic powder, salt, and pepper. Arrange the vegetables around the salmon. Bake for 15-20 minutes or until the salmon is cooked through and the vegetables are tender.
    
    

Day 2

On day 2 of this Mediterranean diet menu plan, start your morning with a protein-packed omelette filled with spinach and feta cheese. For lunch, enjoy a tasty and filling hummus and vegetable wrap. And for dinner, grill up some chicken and serve it alongside quinoa and a variety of roasted vegetables for a satisfying and nutritious meal. Stick to this plan for a week and you'll be on your way to weight loss and improved health.

• Breakfast: Omelette with Spinach and Feta Cheese
  • Ingredients: Eggs, spinach, feta cheese, salt, pepper
  • Instructions: Beat the eggs in a bowl and season with salt and pepper. Heat a non-stick pan and add the beaten eggs. Add spinach and crumbled feta cheese. Cook until the omelette is set.
• Lunch: Hummus and Vegetable Wrap
  • Ingredients: Whole grain wrap, hummus, mixed vegetables (cucumber, bell peppers, lettuce, tomato)
  • Instructions: Spread hummus on the whole grain wrap. Add a variety of mixed vegetables. Roll up the wrap tightly.
• Dinner: Grilled Chicken with Quinoa and Roasted Vegetables
  • Ingredients: Chicken breast, quinoa, mixed vegetables (asparagus, carrots, cherry tomatoes), olive oil, lemon juice, dried herbs, salt, pepper
  • Instructions: Season the chicken breast with dried herbs, salt, pepper, and lemon juice. Grill until cooked through. Cook quinoa according to package instructions. Toss the mixed vegetables with olive oil, salt, and pepper. Roast them in the oven until tender. Serve the grilled chicken over cooked quinoa and roasted vegetables.
    
    

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Day 3

Day 3 of this Mediterranean diet menu plan starts off with a delicious and filling breakfast of whole grain toast topped with avocado and tomato. For lunch, enjoy a refreshing Greek salad with grilled shrimp for added protein. And for dinner, bake some cod and serve it alongside roasted vegetables and brown rice for a satisfying and healthy meal. Stick to this plan for the rest of the week and you'll be well on your way to achieving your weight loss goals.

• Breakfast: Whole Grain Toast with Avocado and Tomato
  • Ingredients: Whole grain bread, avocado, tomato, salt, pepper
  • Instructions: Toast the whole grain bread. Mash the avocado and spread it on the toast. Top with tomato slices. Season with salt and pepper.
• Lunch: Greek Salad with Grilled Shrimp
  • Ingredients: Romaine lettuce, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, grilled shrimp, lemon juice, olive oil
  • Instructions: Combine all the salad ingredients in a large bowl. Toss with lemon juice and olive oil. Top with grilled shrimp.
• Dinner: Baked Cod with Roasted Vegetables and Brown Rice
  • Ingredients: Cod fillets, mixed vegetables (bell peppers, broccoli, cauliflower), olive oil, lemon juice, garlic powder, salt, pepper, brown rice
  • Instructions: Preheat the oven to 375°F (190°C). Place cod fillets on a baking sheet. Toss the mixed vegetables with olive oil, lemon juice, garlic powder, salt, and pepper. Arrange the vegetables around the cod. Bake for 15-20 minutes or until the cod is cooked through and the vegetables are tender. Serve with cooked brown rice.

Day 4

Day 4 of this Mediterranean diet menu plan is packed with protein and flavor. Start your day off with a creamy and delicious Greek yogurt topped with granola and fresh fruit. For lunch, enjoy a hearty and filling Mediterranean quinoa bowl with grilled chicken. And for dinner, indulge in some grilled lamb chops served alongside roasted vegetables and sweet potato for a satisfying and nutritious meal. Stick to this plan for the rest of the week and you'll be well on your way to achieving your weight loss goals while enjoying delicious and healthy meals.

• Breakfast: Greek Yogurt with Granola and Fruit
  • Ingredients: Greek yogurt, granola, mixed fruits (berries, banana, kiwi)
  • Instructions: In a bowl, layer Greek yogurt, granola, and mixed fruits.
• Lunch: Mediterranean Quinoa Bowl with Grilled Chicken
  • Ingredients: Cooked quinoa, grilled chicken breast, cherry tomatoes, cucumber, olives, red onion, feta cheese, lemon juice, olive oil, dried herbs, salt, pepper
  • Instructions: In a bowl, combine quinoa, grilled chicken breast, cherry tomatoes, cucumber, olives, red onion, and feta cheese. Dress with lemon juice, olive oil, dried herbs, salt, and pepper.
• Dinner: Grilled Lamb Chops with Roasted Vegetables and Sweet Potato
  • Ingredients: Lamb chops, mixed vegetables (bell peppers, zucchini, red onion), sweet potato, olive oil, lemon juice, garlic, rosemary, salt, pepper
  • Instructions: Preheat the grill. Season lamb chops with olive oil, lemon juice, minced garlic, rosemary, salt, and pepper. Grill until desired doneness. Toss the mixed vegetables and sweet potato with olive oil, salt, and pepper. Roast in the oven until tender. Serve the grilled lamb chops with roasted vegetables and sweet potato.
    
    

Day 5

Day 5 of this Mediterranean diet menu plan is another day filled with delicious and nutritious meals. Start your day off with a warm bowl of oatmeal topped with nuts and fruit for a filling and satisfying breakfast. For lunch, enjoy a classic Greek salad with grilled chicken for a protein-packed meal. And for dinner, bake some chicken and serve it alongside roasted vegetables and quinoa for a well-rounded and flavorful meal. Stick to this plan for the rest of the week and you'll be well on your way to achieving your weight loss goals while enjoying delicious and healthy meals.

• Breakfast: Oatmeal with Nuts and Fruit
  • Ingredients: Rolled oats, nuts (almonds, walnuts), mixed fruits (berries, sliced banana), honey
  • Instructions: Cook oats according to package instructions. Top with nuts, mixed fruits, and a drizzle of honey.
• Lunch: Greek Salad with Grilled Chicken
  • Ingredients: Romaine lettuce, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, grilled chicken breast, lemon juice, olive oil
  • Instructions: Combine all the salad ingredients in a large bowl. Toss with lemon juice and olive oil. Top with grilled chicken.
• Dinner: Baked Chicken with Roasted Vegetables and Quinoa
  • Ingredients: Chicken breast, mixed vegetables (carrots, Brussels sprouts, red bell pepper), quinoa, olive oil, lemon juice, garlic powder, dried herbs, salt, pepper
  • Instructions: Preheat the oven to 375°F (190°C). Season chicken breast with olive oil, lemon juice, garlic powder, dried herbs, salt, and pepper. Bake for 20-25 minutes or until cooked through. Toss the mixed vegetables with olive oil, salt, and pepper. Roast in the oven until tender. Serve the baked chicken with roasted vegetables and cooked quinoa.

If you're looking to transition to a Mediterranean diet the low glycemic way, be sure to grab our FREE starter kit here: Low GI Starter Kit download