7-Day Mediterranean Diet Meal Plan for Heart Health, Created by a Dietitian

Day 1: Fresh Start

Greek yogurt with honey, walnuts, and fresh berries.Quinoa salad with chickpeas, cucumber, tomatoes, and feta cheese.Baked salmon with a side of roasted vegetables (zucchini, bell peppers.

Day 2: Flavorful Feasts

Triple-Berry Blended Oats.Low-fat Greek yogurt, blackberries, chia seedsChopped Salad with Chickpeas, Olives & Feta, medium apple¼ cup dry-roasted almonds.

Day 3: Delightful Dishes

Spinach-Mushroom Frittata with Avocado SaladLow-fat Greek yogurt, medium peach.Chopped Salad with Chickpeas, Olives & Feta, medium apple.

Day 4: Mediterranean Medley

Triple-Berry Blended Oats Chopped Salad with Chickpeas, Olives & Feta, medium apple.Stuffed Cabbage Soup, mixed greens, Balsamic Vinaigrette.

Day 5: Healthy Indulgence

Triple-Berry Blended Oats.Kefir, medium orange Stuffed Cabbage Soup Medium banana. Add Greek yogurt to breakfast, 2 Tbsp. peanut butter to P.M. snack, 1 serving Massaged Kale Salad to dinner.

Day 6: Nutritious and Nourishing

Add Peanut Butter & Chia Berry Jam English Muffin to breakfast, medium orange to P.M. snack, Traditional Greek Salad to dinner.Omit banana at lunch, change A.M. snack to ¼ cup blueberries.

Day 7: Sumptuous Sunday

Greek yogurt, chopped almonds, chia seeds, sliced strawberries. Adjust remaining meals as desired to meet caloric goals. Add nutrient-dense foods to meals and snacks.