3 Day Mediterranean Meal Plan

Before we get started with the meal plan, we’d like to grab your attention on some notes to maximize
the benefits of the meal plan.
Fruit – Nuts – Seeds: The meal plan below does not indicate exactly what fruit, nut or seed to eat. It
mentions only the name “1 Medium fruit” or “11 kernels nuts” for example. You are free to choose the foods marked with a from the Mediterranean diet food list above.


Beverages: The meal plan does not indicate any beverage. This mean you can drink any beverage in the group “Drinks & Beverages” marked with a whenever you like.
We have added an optional glass of red wine for each dinner (Wine calorie amount has not been
included in the overall daily calories count).

Other Ingredients: In case you find some ingredients you don’t like, you can get a great alternative in
the food list above, just be sure to choose an ingredient marked with a .

Shopping Lists: The 28 day meal plan contains 109 different recipes and 4 grocery shopping lists (1 per week). The shopping list and the recipes themselves provide average guidance for 2 or 4 people
following the plan together. You may want to adjust the quantities for your specific needs. Hopefully this allows more flexibility for your plan.

Meal Day: 1 (Total 1596 Calorie)

Breakfast: 663 Cal.

1 Serv. French Toast with Berries 324 Calorie
1 Serv. Sunrise Smoothie 339 Calorie

Lunch: 400 Cal.

1 Serv. Peanut Banana Finger Sandwiches 300 Calorie
1 Medium Fruit 100 Calorie

Snack 177 Cal.

1 Serv. Apple Dip 177 Calorie

Dinner: 356 Cal.

1 Serv. Chili Rice Pot  197 Calorie
Dessert: 1 Serv. Chocolate Mousse with Berries 159 Calorie
[Optional] 5 fl oz Red Wine 125 Calorie


Meal Day: 2 (Total 1612 Calorie)

Breakfast: 450 Cal. 

1 Serv. Oatmeal & Raisins  319 Calorie
1 Serv. Frosty Fruit Smoothie 131 Calorie

Lunch: 480 Cal.

2 Serv. Summertime Chicken Salad 280 Cal.
3x Regular Sized Slices Multigrain Bread 200 Cal.

Snack 151 Cal.

1 Serv. Frozen Bananas 151 Cal.

Dinner: 531 Cal.

1 Serv. Black Beans and Rice (View) 381 Cal.
Dessert: 1 Serv. Fresh Berries and Mango Mousse (View) 150 Cal.
[Optional] 5 fl oz Red Wine 125 Cal.


Meal Day: 3 (Total 1612 Calorie)

Breakfast: 550 Cal.

1 Serv. Banana Waffles 302 Cal.
1 Serv. Ice Cream Sundae Smoothie 248 Cal.

Lunch: 410 Cal.

1 Serv. Salmon Salad Sandwich 310 Cal.
1 Medium Fruit 100 Cal.

Snack 150 Cal.

1 Serv. Frozen Fruit Pop Cups 150 Cal.

Dinner: 450 Cal.

1 Serv. Gold Broccoli Potato 350 Cal.
Dessert: 1 Serv. Frosty Fruit Sundae  100 Cal.
[Optional] 5 fl oz Red Wine 125 Cal.