Looking to bring Mediterranean flavours to your table, but unsure where to start? We’ve come up with a 7-day meal plan inspired by the Mediterranean diet, so you can experiment with vibrant and wholesome dinners for a whole week.
We’ve included a balanced mix of meat, vegetarian, vegan and fish dishes, ensuring variety and nutrition throughout the week, with plentiful vegetables, wholegrains, lean proteins and a rainbow of flavours. Most recipes are straightforward and suitable for busy evenings, while one is perfect for a leisurely weekend dinner, with any leftovers great for lunch the following day.
See our Mediterranean recipes, healthy Mediterranean recipes and vegetarian Mediterranean recipes for more meal inspiration. Discover 10 of the healthiest Mediterranean recipes, including the health benefits of the Mediterranean diet. Plus, see our heart-healthy recipes and healthy fish recipes.
There are no strict rules, but foods commonly found in a Mediterranean-style diet include:
- Olive oil, especially extra virgin oil
- Unsalted nuts and seeds, including walnuts, almonds and pine nuts
- Oily varieties of fish such as sardines and mackerel
- Seafood such as prawns, squid and mussels
- Poultry
- Chickpeas, lentils, peas and beans
- Wholegrain wheat, rice, oats and pasta
- Fruit including avocado, tomatoes, pomegranate and berries
- Greek yogurt
- Eggs
- Green leafy vegetables and courgettes
- Starchy vegetables like sweet potatoes and sweetcorn
- Herbs such as basil, oregano, dill and rosemary
You can also visit our budget hub for budget-friendly meals, like budget salads, budget comfort food and budget ‘superfood’ swaps.
Find more cost-effective meal plans over at our meal plan hub.
This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste.
Dive into more Cook Smart content in our budget hub.
Monday: Mediterranean spelt-stuffed peppers
Start the week with these vibrant peppers filled with nutty spelt, tomatoes, olives and feta, making for a colourful and satisfying vegetarian meal. This wholesome option is packed with Mediterranean flavours and is easy to prepare, providing a nourishing start to the week.
You may also like to try our recipe for quinoa-stuffed peppers with roast tomatoes & feta, or try Joe Wicks’ Mediterranean turkey-stuffed peppers for a meaty alternative.
Tuesday: Puttanesca hake traybake
This one-pan wonder sees flaky hake fillets baked with tomatoes, olives, capers and baby potatoes. The puttanesca-inspired sauce is robust and aromatic, complementing the delicate fish perfectly. It’s quick to assemble, plus the oven does all the hard work for you, offering both convenience and a healthy dose of omega-3 from the fish.
See our cod with olives & crispy pancetta for another option, or make this comforting caponata bake for a good vegetarian alternative.
Wednesday: Spanish meatball & butter bean stew
Hearty and comforting, this dish combines lean pork meatballs with creamy butter beans in a rich tomato sauce. The stew is gluten-free and includes an impressive 4 of your 5-a-day, making it filling and satisfying. Ready in under an hour, it’s a nifty midweek meal that brings the warmth of the Mediterranean to your table.
If you’re looking for a vegetarian alternative, make our crispy grilled feta with saucy butter beans.
Thursday: Vegan aubergine no-parmigiana
Try this plant-based twist on a classic for Thursday’s dinner. This vegan bake layers roasted aubergine with a rich tomato sauce and a creamy cannellini bean topping. Free from dairy and meat, it is high in fibre and low in calories and fat, offering a lighter yet deeply flavoursome alternative. This recipe is great for those seeking healthy yet comforting vegan meals.
Browse our collection of vegetarian Italian-inspired recipes for more hearty Italian dinners.
Friday: Chicken & tzatziki wraps
Succulent pieces of chicken are paired with a simple salad and a refreshing homemade tzatziki, all wrapped in soft wholemeal wraps. This meal is budget-friendly and quick to prepare, taking less than 30 minutes to make. It’s also family-friendly and ideal for a relaxed Friday evening in.
Try our caponata bake for a meat-free option.
Saturday: Sardine tomato pasta with gremolata
Oily sardines are tossed with wholemeal pasta, tomatoes and a zesty gremolata, creating a dish containing omega-3 fatty acids. This pasta is not only ready in just 20 minutes, it’s also budget-friendly and nutritious, making it a perfect choice for a healthy Mediterranean dinner. This recipe serves one but it can be doubled if you’re cooking for more than one person.
See our prawn & harissa spaghetti for another seafood pasta dish, or see our gnocchi traybake with lemony ricotta for a delicious veggie option.
Sunday: Slow-cooker Spanish chicken
Tender chicken thighs are slow-cooked with chorizo, peppers, tomatoes and olives, allowing the flavours to meld beautifully. This dish is ideal for a Sunday, as the slow cooker does most of the work, resulting in a deeply flavoured dish that is both comforting and effortless. Any leftovers can be frozen too.
This lighter chicken cacciatore is another meaty option, or see our caponata with cheesy polenta for a meat-free alternative.
