The Mediterranean Diet is praised by dietitians, doctors, and researchers alike—and for good reason. It’s linked to better heart health, longevity, and sustainable weight loss. This 7-day vegetarian Mediterranean meal plan brings together all the healthful staples of the diet—think olive oil, whole grains, legumes, leafy greens, nuts, and plenty of colorful veggies—without any meat or seafood.
Whether you’re looking to lose weight, reset your eating habits, or simply eat more plants, this beginner-friendly plan keeps calories moderate (~1,500–1,800/day), added sugar low, and flavor high. Best of all, it supports natural energy so you can skip the afternoon slump, feel light and nourished, and build meals you actually enjoy.
Let’s dig in.
What Makes This Plan Work for Weight Loss?
- Plant-based fiber helps fill you up without excess calories
- Healthy fats from nuts, seeds & olive oil support satiety
- Low in added sugar and refined carbs
- Balanced calorie distribution keeps energy steady
- Simple, whole foods with no crash dieting
Meal Plan at a Glance
BREAKFAST / A.M. SNACK
LUNCH / P.M. SNACK
DINNER
- Greek yogurt & berries / Almonds
- Farro salad with feta / Cucumber & hummus
- Lentil-stuffed peppers
- Chia pudding & figs / Orange slices & walnuts
- White bean & spinach soup / Yogurt with olive oil & za’atar
- Eggplant caponata & barley
- Avocado toast / Apple slices & peanut butter
- Chickpea arugula salad / Greek frozen yogurt bark
- Mediterranean quinoa bowls
- Savory oatmeal / Carrot sticks & tahini
- Grilled veggie wrap / Mixed olives & almonds
- Spaghetti squash puttanesca
- Smoothie bowl / Roasted seeds & herbal tea
- Tomato-basil lentil soup / Cucumber slices with feta
- Stuffed zucchini boats
- Ricotta toast with tomato / Yogurt & pistachios
- Falafel with tabbouleh / Apple
- Roasted veggie paella
- Mediterranean frittata / Olive oil toast
- Farro & chickpea salad / Dark chocolate & almonds
- Caprese-stuffed eggplant
Day-by-Day Mediterranean Veg Meal Plan
Day 1: Farro Salad & Stuffed Peppers
Breakfast (330 Calories)
Plain Greek yogurt with blueberries, flax, and a drizzle of olive oil
Morning Snack (200 Calories)
10 almonds + 1 green tea
Lunch (460 Calories)
Mediterranean farro salad with cucumber, cherry tomatoes, feta, lemon, and olive oil
Afternoon Snack (160 Calories)
Cucumber slices + 2 tbsp hummus
Dinner (510 Calories)
Lentil-stuffed bell peppers with garlic, herbs, and tomato sauce
Daily Totals: 1,760 calories, 73g protein, 59g fat, 42g fiber, ~1,500mg sodium
Day 2: Chia, Beans & Caponata
Breakfast (315 Calories)
Chia pudding with figs, cinnamon, almond milk
Morning Snack (190 Calories)
1 orange + 1 tbsp walnuts
Lunch (445 Calories)
White bean and spinach soup with whole-wheat pita
Afternoon Snack (180 Calories)
Plain Greek yogurt with olive oil + za’atar
Dinner (510 Calories)
Eggplant caponata with capers, olives, tomatoes served over pearl barley
Daily Totals: 1,770 calories, 70g protein, 61g fat, 41g fiber, ~1,800mg sodium
Day 3: Avocado Toast & Quinoa Bowls
Breakfast (340 Calories)
Whole-grain toast with mashed avocado, lemon zest & chili flakes
Morning Snack (220 Calories)
1 small apple + 1 tbsp peanut butter
Lunch (480 Calories)
Chickpea arugula salad with cucumber, olives, cherry tomatoes, olive oil + vinegar
Afternoon Snack (200 Calories)
1 serving of Greek yogurt bark with nuts
Dinner (520 Calories)
Mediterranean quinoa bowl with roasted veggies, tahini, and parsley
Daily Totals: 1,760 calories, 68g protein, 60g fat, 44g fiber, ~1,600mg sodium
Day 4: Oats, Wraps & Puttanesca
Breakfast (310 Calories)
Savory oatmeal with sautéed spinach, cherry tomatoes, and pumpkin seeds
Morning Snack (170 Calories)
Carrot sticks + 1 tbsp tahini
Lunch (455 Calories)
Grilled vegetable wrap with hummus, arugula, and whole wheat tortilla
Afternoon Snack (190 Calories)
Handful of mixed olives + 10 almonds
Dinner (520 Calories)
Spaghetti squash with tomato-olive-caper puttanesca sauce and basil
Daily Totals: 1,645 calories, 66g protein, 58g fat, 40g fiber, ~1,650mg sodium
Day 5: Smoothie Bowl & Zucchini Boats
Breakfast (330 Calories)
Spinach-banana smoothie bowl with chia, blueberries, and slivered almonds
Morning Snack (190 Calories)
Roasted pumpkin seeds + herbal tea
Lunch (470 Calories)
Tomato basil lentil soup + side salad with olive oil and vinegar
Afternoon Snack (170 Calories)
Cucumber slices with crumbled feta
Dinner (510 Calories)
Zucchini boats stuffed with couscous, sun-dried tomatoes, herbs, and olives
Daily Totals: 1,670 calories, 72g protein, 59g fat, 42g fiber, ~1,700mg sodium
Day 6: Falafel & Veggie Paella
Breakfast (325 Calories)
Whole-grain toast with ricotta cheese and cherry tomatoes
Morning Snack (220 Calories)
Plain yogurt with crushed pistachios and cinnamon
Lunch (460 Calories)
Baked falafel with tahini + tabbouleh salad
Afternoon Snack (95 Calories)
1 small apple
Dinner (525 Calories)
Roasted veggie paella with saffron rice, bell peppers, zucchini, and peas
Daily Totals: 1,625 calories, 68g protein, 61g fat, 43g fiber, ~1,750mg sodium
Day 7: Eggplant & Frittata
Breakfast (345 Calories)
Mediterranean frittata with tomato, spinach, and feta + olive oil toast
Morning Snack (210 Calories)
1 square dark chocolate + 10 almonds
Lunch (470 Calories)
Farro & chickpea salad with cucumber, red onion, parsley, lemon, and EVOO
Afternoon Snack (130 Calories)
Herbal tea + 1 clementine
Dinner (510 Calories)
Caprese-stuffed eggplant with tomato, mozzarella, and basil over polenta
Daily Totals: 1,665 calories, 72g protein, 63g fat, 39g fiber, ~1,800mg sodium
Prep Ahead Tips
- Make a batch of lentils, farro, and quinoa for bowls and soups
- Prep chopped veggies and store in airtight containers
- Cook a big pot of white bean soup and refrigerate for lunches
- Make a tray of Greek yogurt bark with nuts and seeds
- Blend chia puddings and overnight oats for quick breakfasts
Calorie Adjustments
- To make it 1,500 calories/day:
- Remove 1 snack OR reduce oil by 1 tbsp in lunch/dinner
- To make it 2,000 calories/day:
- Add 1 extra snack (e.g., banana + almond butter, toast with tahini)
FAQs
Can I eat the same lunch every day?
Absolutely! Repeating meals makes it easier to stick to a plan and reduce prep time. Just rotate veggies or toppings to keep it fresh.
Is Mediterranean still effective for weight loss if I’m vegetarian?
Yes! As long as you’re in a gentle calorie deficit, the Mediterranean diet—plant-based or not—supports weight loss and long-term health.
Do I need olive oil at every meal?
Not necessarily. But 1–2 tablespoons per day provides heart-healthy fats that keep you full and satisfied.
Tips for Staying Energized While Losing Weight
- Eat enough fiber and protein at each meal
- Stay hydrated throughout the day
- Don’t skip meals to “save calories”
- Go for a short walk after meals to support digestion
- Focus on real foods, not restrictions
Final Thoughts
Weight loss doesn’t need to mean deprivation. This Mediterranean meal plan is flavorful, filling, and focused on long-term health. With plenty of plant-based variety and meals that satisfy, you’ll feel lighter—not just on the scale, but in