Popsugar Health & Fitness Mediterranean Diet Mediterranean Diet Meal Plan Here's What a Week of Meals on the Mediterranean Diet Looks Like (Hint: Delicious) 2 January 2019 by Hedy Phillips Image Source: POPSUGAR Photography / Nicole Perry The Mediterranean diet is touted time and time again as the best diet out there. It's not only great for shedding pounds, but it can also improve your gut health and even your brain function. And did we mention it can help you live longer? If you haven't tried this super simple diet yet, it's time to give it a shot. Meals on the Mediterranean diet follow this formula: half vegetables and fruit, a quarter whole grains, and a quarter fish, lean protein, or vegetarian protein, with a small amount of healthy fat. Sounds simple, right? The diet is less extreme than many other diets, so it's likely to be an easy transition from whatever you're eating now. It's just a matter of filling up on low-starch vegetables and fruits and keeping your lean protein intake high. To get you started, we've put together a week of meals you can try out. You can, of course, mix and match as you please, as long as you keep the meal formula in mind. Related: Here's Your Complete Shopping List to Start the Mediterranean Diet Day 2 Image Source: POPSUGAR Photography / Nicole Perry Breakfast: slow cooker steel-cut oatmeal Lunch: kale and farro salad with mixed fruit Dinner: sheet-pan salmon with crispy cabbage and kale (or a vegetable of your choice) and couscous Snack: a few pieces of cheese 1 / 6 Day 3 Image Source: POPSUGAR Photography / Lizzie Fuhr Breakfast: mini frittata egg bites with brown rice Lunch: smoked salmon sandwich with avocado and wasabi, and a side salad with veggies and walnuts, drizzled in olive oil and vinegar Dinner: Greek yoghurt chicken salad with whole-wheat bread and a glass of wine Snack: mixed fruit 2 / 6 Day 4 Image Source: POPSUGAR Photography / Jenny Sugar Breakfast: slow cooker steel-cut oatmeal Lunch: watermelon bowl salad with a side of wild rice Dinner: lemon-herb grilled chicken with brown rice and steamed broccoli, drizzled with olive oil Snack: mixed veggies with smashed avocado to dip 3 / 6 Day 5 Image Source: POPSUGAR Photography / Nicole Perry Breakfast: yoghurt-filled cantaloupe with whole-wheat toast Lunch: pesto salad with whole-grain pasta and grilled chicken or tofu Dinner: Asian chicken salad with brown rice drizzled in olive oil Snack: mixed nuts 4 / 6 Day 6 Image Source: POPSUGAR Photography / Lizzie Fuhr Breakfast: poached egg and avocado toast with tomatoes Lunch: burrito bowl with brown rice and avocado Dinner: cod with asparagus in parchment with a side of couscous Snack: a few pieces of cheese and a glass of wine 5 / 6 Day 7 Image Source: POPSUGAR Photography / Lizzie Fuhr Breakfast: yoghurt-filled cantaloupe with whole-wheat toast Lunch: spiced carrot soup with crispy chickpeas and tahini and a slice of whole-grain bread Dinner: warm artichoke and mushroom salad with chicken and couscous Snack: mixed nuts 6 / 6 Mediterranean DietMeal PlansDiet TipsHealthy LivingWeight Loss