7-Day Mediterranean Meal PlanMaintenance

Olive oil, legumes, vegetables, and fish — evidence-based Mediterranean pattern. Heart-healthy Mediterranean eating pattern.

  • 1,295kcal a day
  • 91 gprotein
  • 91 gcarbs
  • 61 gfat
  • 17recipes

Day 1

1,325 kcal · 98 g protein · 98 g carbs · 58 g fat

Greek Yogurt Berry Bowl

Breakfast

Greek Yogurt Berry Bowl

320 kcal · P 24 g · C 38 g · F 8 g · 5 min

Recipe

Ingredients

  • 1 cup Greek yogurt (0% fat)
  • 1/2 cup mixed berries
  • 1 tbsp honey
  • 1 tbsp chia seeds

Steps

  1. Add yogurt to a bowl.
  2. Top with berries, honey, and chia seeds.
  3. Serve immediately.
Grilled Fish with Quinoa

Lunch

Grilled Fish with Quinoa

400 kcal · P 32 g · C 34 g · F 14 g · 22 min

Recipe

Ingredients

  • 5 oz white fish fillet
  • 3/4 cup quinoa, cooked
  • 1 cup grilled vegetables

Steps

  1. Grill fish 4 minutes per side.
  2. Serve with quinoa and vegetables.
Chicken Kebabs

Dinner

Chicken Kebabs

420 kcal · P 38 g · C 22 g · F 18 g · 25 min

Recipe

Ingredients

  • 5 oz chicken breast, cubed
  • 1 cup bell pepper and onion
  • 3/4 cup couscous or rice

Steps

  1. Thread chicken and vegetables on skewers.
  2. Grill 10–12 minutes.
  3. Serve with couscous.
Walnuts

Snack

Walnuts

185 kcal · P 4 g · C 4 g · F 18 g · 1 min

Recipe

Ingredients

  • 1 oz walnuts

Steps

  1. Portion and enjoy.

Day 2

1,240 kcal · 80 g protein · 88 g carbs · 63 g fat

Eggs with Tomatoes

Breakfast

Eggs with Tomatoes

260 kcal · P 16 g · C 10 g · F 16 g · 10 min

Recipe

Ingredients

  • 2 eggs
  • 1 cup cherry tomatoes, halved
  • 1 tsp olive oil

Steps

  1. Sauté tomatoes in oil.
  2. Add beaten eggs and scramble until set.
Tuna Salad

Lunch

Tuna Salad

340 kcal · P 28 g · C 12 g · F 20 g · 12 min

Recipe

Ingredients

  • 1 can tuna in water
  • 2 cups mixed greens
  • 1 tbsp olive oil and lemon

Steps

  1. Flake tuna over greens.
  2. Dress with olive oil and lemon.
Whole Wheat Pasta with Shrimp

Dinner

Whole Wheat Pasta with Shrimp

480 kcal · P 30 g · C 58 g · F 14 g · 25 min

Recipe

Ingredients

  • 2 oz whole-wheat pasta, dry
  • 5 oz shrimp
  • 1 cup tomato garlic sauce

Steps

  1. Cook pasta.
  2. Sauté shrimp, toss with pasta and sauce.
Pistachios

Snack

Pistachios

160 kcal · P 6 g · C 8 g · F 13 g · 1 min

Recipe

Ingredients

  • 1 oz pistachios, shelled

Steps

  1. Portion and enjoy.

Day 3

1,380 kcal · 104 g protein · 90 g carbs · 64 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Grilled Salmon with Quinoa

Lunch

Grilled Salmon with Quinoa

460 kcal · P 34 g · C 32 g · F 22 g · 25 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill salmon 4–5 minutes per side.
  2. Serve over quinoa with vegetables.
Baked Salmon with Lemon

Dinner

Baked Salmon with Lemon

390 kcal · P 34 g · C 4 g · F 24 g · 25 min

Recipe

Ingredients

  • 2 fillets salmon
  • 1 lemon, sliced
  • 1 tbsp olive oil
  • 1 tsp dried dill

Steps

  1. Preheat oven to 400°F.
  2. Place salmon on a lined baking sheet.
  3. Top with lemon, oil, and dill.
  4. Bake 15–18 minutes until flaky.
Hummus with Veggie Sticks

Snack

Hummus with Veggie Sticks

190 kcal · P 8 g · C 22 g · F 8 g · 10 min

Recipe

Ingredients

  • 1/2 cup hummus
  • 1 cup carrot and cucumber sticks

Steps

  1. Portion hummus into bowls.
  2. Serve with fresh vegetable sticks.

Day 4

1,185 kcal · 90 g protein · 70 g carbs · 56 g fat

Greek Yogurt with Berries & Oats

Breakfast

Greek Yogurt with Berries & Oats

340 kcal · P 22 g · C 42 g · F 8 g · 8 min

Recipe

Ingredients

  • 3/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup rolled oats

Steps

  1. Layer yogurt, berries, and oats in a bowl.
  2. Serve immediately.
Turkey Salad

Lunch

Turkey Salad

380 kcal · P 32 g · C 18 g · F 18 g · 15 min

Recipe

Ingredients

  • 4 oz sliced turkey breast
  • 2 cups mixed greens
  • 1 tbsp olive oil vinaigrette

Steps

  1. Toss greens with turkey and dressing.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Walnuts

Snack

Walnuts

185 kcal · P 4 g · C 4 g · F 18 g · 1 min

Recipe

Ingredients

  • 1 oz walnuts

Steps

  1. Portion and enjoy.

Day 5

1,270 kcal · 94 g protein · 88 g carbs · 56 g fat

Eggs with Tomatoes

Breakfast

Eggs with Tomatoes

260 kcal · P 16 g · C 10 g · F 16 g · 10 min

Recipe

Ingredients

  • 2 eggs
  • 1 cup cherry tomatoes, halved
  • 1 tsp olive oil

Steps

  1. Sauté tomatoes in oil.
  2. Add beaten eggs and scramble until set.
Grilled Fish with Quinoa

Lunch

Grilled Fish with Quinoa

400 kcal · P 32 g · C 34 g · F 14 g · 22 min

Recipe

Ingredients

  • 5 oz white fish fillet
  • 3/4 cup quinoa, cooked
  • 1 cup grilled vegetables

Steps

  1. Grill fish 4 minutes per side.
  2. Serve with quinoa and vegetables.
Chicken Kebabs

Dinner

Chicken Kebabs

420 kcal · P 38 g · C 22 g · F 18 g · 25 min

Recipe

Ingredients

  • 5 oz chicken breast, cubed
  • 1 cup bell pepper and onion
  • 3/4 cup couscous or rice

Steps

  1. Thread chicken and vegetables on skewers.
  2. Grill 10–12 minutes.
  3. Serve with couscous.
Hummus with Veggie Sticks

Snack

Hummus with Veggie Sticks

190 kcal · P 8 g · C 22 g · F 8 g · 10 min

Recipe

Ingredients

  • 1/2 cup hummus
  • 1 cup carrot and cucumber sticks

Steps

  1. Portion hummus into bowls.
  2. Serve with fresh vegetable sticks.

Day 6

1,220 kcal · 80 g protein · 70 g carbs · 69 g fat

Avocado Egg Toast

Breakfast

Avocado Egg Toast

380 kcal · P 18 g · C 32 g · F 20 g · 10 min

Recipe

Ingredients

  • 2 slices whole-grain bread
  • 1/2 avocado, mashed
  • 2 eggs, poached or fried
  • 1 pinch salt and pepper

Steps

  1. Toast bread until golden.
  2. Spread mashed avocado on each slice.
  3. Top with eggs, salt, and pepper.
Tuna Salad

Lunch

Tuna Salad

340 kcal · P 28 g · C 12 g · F 20 g · 12 min

Recipe

Ingredients

  • 1 can tuna in water
  • 2 cups mixed greens
  • 1 tbsp olive oil and lemon

Steps

  1. Flake tuna over greens.
  2. Dress with olive oil and lemon.
Garlic Shrimp Stir-Fry

Dinner

Garlic Shrimp Stir-Fry

340 kcal · P 28 g · C 18 g · F 16 g · 20 min

Recipe

Ingredients

  • 12 oz shrimp, peeled
  • 2 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce

Steps

  1. Stir-fry garlic 30 seconds.
  2. Add shrimp; cook until pink.
  3. Add broccoli and soy sauce; cook 4 minutes.
Pistachios

Snack

Pistachios

160 kcal · P 6 g · C 8 g · F 13 g · 1 min

Recipe

Ingredients

  • 1 oz pistachios, shelled

Steps

  1. Portion and enjoy.

Day 7

1,445 kcal · 92 g protein · 132 g carbs · 62 g fat

Greek Yogurt Berry Bowl

Breakfast

Greek Yogurt Berry Bowl

320 kcal · P 24 g · C 38 g · F 8 g · 5 min

Recipe

Ingredients

  • 1 cup Greek yogurt (0% fat)
  • 1/2 cup mixed berries
  • 1 tbsp honey
  • 1 tbsp chia seeds

Steps

  1. Add yogurt to a bowl.
  2. Top with berries, honey, and chia seeds.
  3. Serve immediately.
Grilled Salmon with Quinoa

Lunch

Grilled Salmon with Quinoa

460 kcal · P 34 g · C 32 g · F 22 g · 25 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill salmon 4–5 minutes per side.
  2. Serve over quinoa with vegetables.
Whole Wheat Pasta with Shrimp

Dinner

Whole Wheat Pasta with Shrimp

480 kcal · P 30 g · C 58 g · F 14 g · 25 min

Recipe

Ingredients

  • 2 oz whole-wheat pasta, dry
  • 5 oz shrimp
  • 1 cup tomato garlic sauce

Steps

  1. Cook pasta.
  2. Sauté shrimp, toss with pasta and sauce.
Walnuts

Snack

Walnuts

185 kcal · P 4 g · C 4 g · F 18 g · 1 min

Recipe

Ingredients

  • 1 oz walnuts

Steps

  1. Portion and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the mediterranean meal plan?

About 1,295 calories a day on average, with 91 g protein, 91 g carbs and 61 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 17 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the mediterranean plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.