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Ready to feel energized, nourished, and inspired by the way you eat? I’ve created a 7-day plant-based Mediterranean diet meal plan to help you do just that—without the stress of figuring out what’s for dinner. Inspired by one of the world’s healthiest, longest-living cultures, this plan focuses on whole food recipes that are fresh, simple, and full of flavor.
You’ll get everything you need for the week: a done-for-you menu, organized shopping list, and every recipe in one easy download. Whether you’re looking to boost your energy, support your health, or just enjoy delicious plant-based meals, this plan takes out the guesswork and makes healthy eating feel totally doable.
What is the Mediterranean Diet?
The Mediterranean diet is inspired by the traditional eating habits of countries along the Mediterranean Sea, known for promoting heart health and longevity. It emphasizes whole food, plant-based ingredients like fruits, veggies, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. My 7-day meal plan brings these Mediterranean flavors to life with simple, satisfying recipes—most of which go way beyond salads.
Free Mediterranean Diet Meal Plan
With this free Mediterranean diet meal plan, you’ll get three delicious breakfast recipes rotated throughout the week (one of which can be made ahead for grab-and-go ease), three satisfying snacks (two are totally prep-ahead), and seven flavorful, nourishing dinners. Every recipe is 100% whole food, plant-based, and made to actually fuel your body—not leave you hungry an hour later.
Want to add salmon or another fish? Go for it—this plan is flexible to fit your lifestyle.
The meals are portioned for two people, which means easy lunches from dinner leftovers or double the ingredients for a family of four. And don’t worry—this isn’t a week of rabbit food. I believe healthy eating should taste amazing, and that’s exactly what this plan delivers.
Breakfast Recipes
This free meal plan uses smoothies to start the day. Don’t forget to add in a homemade protein powder with both healthy fats and protein to make these smoothies a meal. My smoothies are made with whole food, plant-based ingredients… no weird stuff. You can add leafy greens to any recipe you want for added fiber, or enjoy as-is.
Snack Recipes
Snacks are just as important as meals in my opinion. They can help curb hunger (or make you hungrier!) depending on the ingredients. So I focus on snacks that include a good balance of protein, healthy fats and carbs. Also, I have to like my snack food if I’m going to eat it over something processed, so these recipes are Jen-approved!
- Strawberry Snack Bowl, featured in the Autumn 21-Day Cleanse.
- Herb Hummus, featured in the Spring 21-Day Cleanse.
- Savory Trail Mix, featured in the Winter 21-Day Cleanse.
Mediterranean Diet Dinner Recipes
No boring dinners at your house this week! Instead, you’ll feast on filling whole food and might even have leftovers to make the next day’s lunch a breeze. I personally created these recipes and share them with my family.
- Mediterranean Baked Spaghetti Squash
- Vegan Pumpkin Soup
- Austinite Vegan Tacos
- Mason Jar Salad
- Simple Green Veggie Bowl, featured in Simple Green Meals
- Potato Soup, featured in the 21-Day Cleanse
- Stuffed Portobello Mushrooms
Common Questions
My 7-day free meal plan focuses on easy breakfasts through smoothies. They take about five minutes to make, yet are full of plants to help energize you for the day ahead.
The seven dinner recipes in my meal plan focus on getting a variety of plants on your plate. I’ve got tacos, soups, salad and veggie bowls that are full of flavor and nourishing ingredients.
The Mediterranean diet focuses on whole foods, mostly plants and getting as much variety as possible. My 7-day free meal plan ditches the meat (though you can easily add it into the dinner recipes if you want!) and focuses on nutrient-dense plants. Steer clear of processed foods, dairy and refined grains this week and focus instead on whole food plant-based ingredients.
Mediterranean diet
Hi Mandi! Have you give any of these recipes a try?!
The strawberry snack bowl was delicious! The stuffed portobello mushrooms were also wonderful, especially with sun-dried tomatoes in them. So good.