Mediterranean Diet Meal Planner
A week of delicious, liver-friendly meals designed to support your metabolic health
Average Daily Calories
1103
Meals per Day
4
All Meals
Liver-Friendly
Select a Day
Monday's Meals
Breakfast
Greek Yogurt with Berries & Nuts
Protein-rich breakfast with antioxidants
5 min
Lunch
Mediterranean Salad
Fresh vegetables with olive oil dressing
10 min
Dinner
Baked White Fish with Herbs
Lean protein with aromatic herbs
25 min
Snack
Mixed Nuts
Healthy fats and protein
0 min
Daily Total: 1080 calories
Weekly Shopping List
45 Items
Almonds (1/4 cup)
Apple
Basil
Bell peppers
Berries
Berries (1/2 cup)
Broccoli (1 cup)
Carrots
Carrots (1/2 cup)
Celery
Chickpeas (1 cup)
Cinnamon
Cucumber
Eggs (2)
Feta cheese (1/4 cup)
Garlic
Greek yogurt (1 cup)
Herbs
Herbs (rosemary, thyme)
Honey (1 tbsp)
Hummus (1/4 cup)
Lemon
Lemon juice
Mixed berries (1/2 cup)
Mixed greens (2 cups)
Mushrooms
Olive oil (1 tbsp)
Olive oil (1 tsp)
Olive oil (2 tbsp)
Olives
Onion
Orange
Red lentils (1 cup)
Salmon fillet (4 oz)
Spinach (1 cup)
Spinach (2 cups)
Steel-cut oats (1/2 cup)
Tomato sauce (1 cup)
Tomatoes
Tomatoes (1 can)
Vegetable broth (4 cups)
Walnuts (1/4 cup)
Water (1 cup)
White fish fillet (5 oz)
Whole wheat pasta (1 cup)
Mediterranean Diet Tips
- ✓ Use olive oil as your primary fat source
- ✓ Eat fish at least 2-3 times per week
- ✓ Include plenty of vegetables and whole grains
- ✓ Limit red meat to once per week
- ✓ Enjoy herbs and spices for flavor
Note: This meal plan is for educational purposes. Consult with a dietitian or healthcare provider for personalized nutrition advice.