7 Day Meal Plans for Weight Loss

Our 7-day  Med Diet Meal Plans are designed to offer you healthy and delicious meal solution for weight-loss or keeping fit.  The Mediterranean Diet is a family diet with benefits for the whole family. It is also considered as one of the healthiest in the world.

The Mediterranean diet helps people achieve fast results regarding their weight loss with simple changes in everyday eating habits. It is not based on Cal. measuring and point system. It’s about enjoying healthy meals and exploring new, authentic flavors.

Penne Pasta with Parsley on White Plate

Before you start this awesome Diet, find out more (at following links):

Our 7 DAY MEAL PLANS for weight loss are based on Med Diet basic rules:

eat  fresh food and balanced meals

-different fruit throughout a day

-fish  1-2 times a week            

-avoid salt and sugar

-drink a lot of water

-eat  healthy snacks

-don’t skip meals and always eat breakfast

-eat early

-avoid unhealthy, processed food 

-etc.

7 DAY MEAL PLANS FOR WEIGHT LOSS:

 1.WEEK

MONDAY

Cheese Pies on Brown Cutting Board

  • Breakfast: cheese or meat pie, a glass of yogurt
  • Morning snacks: eat every 2 hours different healthy snack:                                                                                

 -fresh fruit or vegetable

– dried fruit (dried plum, apricot) max 4pcs

– max 12 almonds or 7 walnuts / or combination: 7-8 almonds with 3 walnuts

– hazelnuts, cashew nuts (no salt)

– berries:  a handful of goji berry /or 10-15 (number of) aronia berries (always read instructions regarding dosage, a way of keeping etc.

  • Lunch: stuffed peppers and tomatoes, Feta cheese or yogurt, whole grain bread
  • Afternoon snack: fruit
  • Dinner: grilled white meat, lettuce salad (lettuce,  few olives, olive oil,  fresh lemon juice, no salt),  whole grain bread

TUESDAY

Colorful Breakfast with Cucumber, Tomato, Egg, Ham

  • Breakfast: 2 hard-boiled eggs, boiled turkey ham, Swiss cheese, whole grain bread
  • Morning snacks: usual method (eat every 2 hours one healthy snack)
  • Lunch: baked lemon chicken, plain lettuce salad, beetroot salad (boiled and chopped in a half-moon shape beetroot, olive oil and fresh lemon juice), whole grain bread
  • Afternoon snack: fruit
  • Dinner: tuna, lettuce & carrot salad (lettuce, grated carrots, olive oil, fresh lemon juice), broccoli salad (boiled broccoli, olive oil, fresh lemon juice, no salt), whole grain bread

WEDNESDAY

  • Breakfast: oats/ cereals with aronia, goji berries, favorite fruit, yogurt
  • Morning snacks: fruit or vegetables (do not eat again aronia or goji)
  • Lunch: vegetable soup (of your choice) or chickpeas soup, your favorite salad, Feta or other fresh cheese, whole grain bread
  • Afternoon snack: fruit
  • Dinner: veggie pizza, yogurt

THURSDAY

Healthy Smoothie with Apple, Avocado and Spinach

  • Breakfast: start with smoothie and a 1 hour after – eat sandwich (whole grain toast bread, lettuce, boiled turkey ham, Swiss cheese)
  • Morning snacks: goji, aronia, almonds, no fruit or vegetables (smoothie already had fruit and vegetables)
  • Lunch: spaghetti with minced meat sauce, Greek salad  
  • Afternoon snack: fruit
  • Dinner: mixed salad with ham (lettuce, tomatoes, red or green pepper, cucumbers, corn, olives,  pieces  of crisp toast bread, pieces of baked ham, olive oil, fresh lemon juice, no salt), whole grain bread

FRIDAY:

Omelet with Parsley on Square Plate

 

  • Breakfast: omelet, whole grain bread
  • Morning snacks: usual
  • Lunch: salmon and potatoes in foil packets (easy to prepare), zucchini salad (boiled zucchini, olive oil), favorite fresh salad (tomato or other)
  • Afternoon snack: fruit
  • Dinner: tuna, broccoli salad (boiled broccoli, olive oil, fresh lemon juice)

SATURDAY:

  • Breakfast: oats, cereals with a glass of yogurt
  • Morning snacks: usual method
  • Lunch: Greek meal with spinach and rice (spinach and rice prepared with chopped tomatoes, onion, olive oil, herbs, salt), tuna, whole grain bread
  • Afternoon snack: fruit
  • Dinner: cheese or zucchini pie, olives, yogurt

SUNDAY:

Beautiful Sweet Cake with Your Coffee

  • Breakfast: sweet breakfast (bread, butter, jam) or sweet pie (avoid sweet breakfast on everyday base!)
  • Morning snacks: usual
  • Lunch: grilled white meat, mushrooms (in white or red sauce), cabbage and carrot salad, small piece of whole grain bread
  • Afternoon snacks: fruit
  • Dinner: veggie sandwich, your favorite salads, yogurt

 

2.WEEK

MONDAY

Breakfast with Yogurt and Oats

  • Breakfast: oats/ cereals with  favorite fruit, yogurt
  • Morning snacks: usual method (every 2 hours – one healthy snack) 
  • Lunch: your favorite cream vegetable soup, Feta cheese or other fresh cheese, tomato salad, whole grain bread  
  • Afternoon snack: fruit
  • Dinner: baked meatballs, salad (lettuce, grated carrots, olive oil, corn, fresh lemon juice)

TUESDAY

  • Breakfast: 2 hard-boiled eggs, favorite ham, yogurt, whole grain bread
  • Morning snacks: usual
  • Lunch: baked lemon chicken, plain lettuce salad, broccoli salad (boiled broccoli, olive oil, fresh lemon juice), Feta cheese, whole grain bread
  • Afternoon snack:  fruit
  • Dinner: seafood pasta, carrot salad (grated carrots, olive oil, fresh lemon juice), olives 

WEDNESDAY

Summer Smoothie in Decorated Glass

  • Breakfast: start with smoothie, one hour after – eat sandwich (whole grain toast bread, lettuce, boiled turkey ham, Swiss cheese)
  • Morning snacks: goji, aronia, almonds, no fruit or vegetables (smoothie already had fruit and vegetables)
  • Lunch: lentil or kidney bean soup, feta cheese, olives, whole grain bread  
  • Afternoon snack: fruit
  • Dinner: veggie pizza, yogurt

THURSDAY

  • Breakfast: oats/ cereals with favorite fruit, yogurt
  • Morning snacks: usual
  • Lunch: steak (eat red meat occasionally),  Feta or other fresh cheese, greens salad (boiled greens,  fresh  lemon juice, olive oil, no salt), whole grain bread
  • Afternoon snack: fruit
  • Dinner: ham, one hard boiled egg, mixed salad (tomatoes, red or green pepper, cucumbers, oregano, olive oil, no salt), whole grain bread

FRIDAY:

Omelet withTomato and Whole Grain Bread

  • Breakfast: omelet, whole grain bread
  • Morning snacks: usual
  • Lunch: Frutti di mare (various seafood, prepared with rice or spaghetti, tomatoes, olive oil, white wine, herbs), lettuce salad (lettuce, cherry tomatoes, olives, olive oil, no salt), cauliflower salad (boiled cauliflower, olive oil, fresh lemon juice)
  • Afternoon snack: fruit
  • Dinner: tuna, your favorite salad, whole grain bread

SATURDAY:

  • Breakfast: oats, cereals with a glass of yogurt
  • Morning snacks: usual
  • Lunch: Traditional Greek meatball soup “Giouvarlakia/ Youvarlakia” (meatballs in a creamy soup with rice and egg-lemon sauce), carrot & cabbage salad (grated carrots, grated cabbage, olive oil, olives, fresh lemon juice, no salt)
  • Afternoon snack: fruit
  • Dinner: rice with mushrooms, olives, small piece of whole grain bread

SUNDAY:

Breakfast with Croissant and Jam

  • Breakfast: your favorite sweet breakfast (bread, butter, jam) or some sweet pie
  • Morning snacks: usual
  • Lunch: grilled white meat, Greek salad, whole grain bread
  • Afternoon snacks: fruit
  • Dinner: grilled meat,  mixed salad with lentils (boiled lentils, lettuce, tomatoes, red or green pepper, cucumbers, corn, olives, pieces  of crisp toast bread, olive oil, fresh lemon juice, no salt), whole grain bread

3.WEEK Click HERE

These ready MED DIET MEAL PLANS are available here, to help you start accepting and applying healthy eating habits. Once you get used to Mediterranean Diet “philosophy”, you won’t need these plans anymore – you’ll start to make your own. It’s important to add new recipes from time to time, in order to make your diet rich in flavors.

Don’t forget to drink a lot of water during the day. And…

Don’t forget Superfoods: in your meals, healthy snacks, beverages, as a great replacement for unhealthy sweets and candies, in order to empower you and your family’s health and boost your energy. Have a look at Free Printable Grocery List Template.

You can easily order your favorite Superfoods directly from our website shop – Click HERE.

 

 

 

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18 thoughts on “7 Day Meal Plans for Weight Loss”

  1. Thank you for this article as I have never heard of the Mediterranean Diet until now. I have never struggled with my weight but I have family members that have and still do. I will definitely forward this information on to them.
    From reading the meal plan you have provided, I can see that a lot of the items are things that I enjoy to eat so this would not necessarily feel like being on a diet. To maintain a healthy lifestyle I can see that this meal plan would be beneficial for me as well. Thanks for the great info.

    • Hi Lance,

      I’m glad that you found my Mediterranean diet info valuable. It’s true that this diet is more about healthy eating habits and a lifestyle than being on a diet. If you or your family members decide to start Med Diet and need any support or feedback, feel free to contact me. Simply leave your comment below any article and I’ll be more than happy to connect.

  2. Interesting article.
    Actually i have been doing intermittent fasting for quite some time which proved quite successful to lose weight and gain muscle. This scheme means eating in an 8 hour window and then fasting for 24 hours. So i do skip meals cos I only have lunch and dinner.
    Any view on that?

    • To be honest, I haven’t heard of intermittent fasting before. As far as I can see, the Mediterranean diet and mentioned one are based on different diet “philosophies”. I believe that one’s goal should not be achieving short-term results, but, long-term.

      It would be interesting to hear what my closest family member who has finished Sports Academy thinks regarding this topic. He asks a simple question: “Why should someone skip any of his meals?” Than adds, that correct answer based on science (and not his personal opinion), is:

      “If you want to lose weight and gain muscles, you should eat more often, by dividing a certain quantity of food into smaller meals, which means, that you should not skip meals. In order to exercise & not starve, you should mostly do abdominal muscles exercises. There’s a good reason for it: the feeling of being hungry – starts from your abdominal nerves. Therefore, both smaller meals and pressure by exercising maintain optimal pressure on these nerves in order – not send a signal to a brain that you’re hungry. Results: you don’t feel hungry and at the same time maintain your body needs for food on healthy levels. Prospectively, you will not eat more than necessary, which means gaining a body vitality. But… you can’t achieve these results with unhealthy and low quality food.”
      I believe that this explanation makes us understand better basic Mediterranean diet rules: to eat healthy, not to skip meals, to avoid unhealthy and processed food etc.

      • Thanks for your detailed reply.
        So my understanding about intermittent fasting is that some research obviously shows that extended periods of fasting (e.g. 16 hours) optimize your body’s hormonal condition for losing weight and gaining muscle. It especially increases testoterone and decreases leptin levels. Both facts support your body in losing weight and gaining muscle.
        I totally agree that this is not achieved by eating unhealthy and low quality food. Intermittent fasting advocates rather recommend proteins and high quality fats.

        • Thank you for your feedback, Juan. I find it interesting. I just wonder what happens when you stop this diet some day. And… if this regime is good and healthy in extended period of time.

  3. Wow, this does sound like a very delicious diet to follow! I’ve been looking for something that will help me to lose those last 5-10 unwanted pounds, but in a way that is easy to understand and to implement.

    Even though diet is the best way to lost weight, it can also be the hardest depending on how spartan the diet is. But this one actually looks like it’d be fun and you’ve made it pretty easy by laying out the whole plan.

    By the way, you mention a few times to drink a lot of water. Does lots of water help with weight loss, or is that something that is specific to this food plan?

    • Hi Nick!

      I’m so glad that you liked Med Diet. It’s really fun to follow, easy to understand and to implement and more important – you’ll enjoy a wonderful feeling of knowing that you do something good and beneficial for your health. That’s why this diet very soon becomes someone’s No 1 and long-term diet. Family, too.

      Regarding your question: I mention drinking a lot of water, because of its great benefits. It helps a diet in a way of being “a piece of the puzzle”. I plan to write an article regarding drinking water benefits – very soon.

  4. Very interesting article on the mediterranean diet, You would think I would know all about it as I live in Southern Spain on the Mediterranean so no excuses ! My difficulty is all that food in a morning. Im not a morning person and find eating first thing pretty tough…. there is a lot to eat for breakfast, Im worried that I will feel tired all day after that. Feeling tired after eating is a problem I have. But I really do like the variety the diet offers, more a healthy eating than a diet as such which is good for morale. !

    • I’m aware that not all people in this part of the world eat healthy and according to Med Diet Plan. There are too many people (in Greece, too) that eat a lot of fast food and generally -unhealthy food. And not only adults. The majority of children and teenagers prefer fast food instead of healthy food.

      Regarding your everyday habits – there’s nothing to worry about. You could try to eat a lighter meal in the morning, or at least start with a tbsp of honey and tahini, but try not to skip healthy snacks. This could be your first step. Accepting new habits is not always the easiest thing to do:)

  5. I am glad I found this page about planning meals for a Mediterranean diet. The Med diet really is about lifestyle and eating in moderation. I prefer to eat more eggs for breakfast than cereals, generally scrambled with unsweetened almond milk. I eat sauteed spinach with garlic when I eat scrambled eggs. I did not see many meals with eggs in the 2 week planner. Is eating eggs okay with a Med diet?

    • I’m also glad that you liked my Med Diet Meal Plan.
      Breakfast is the main meal in this diet and you can eat (almost) everything you like. I say almost, because, there’s a food that you can eat occasionally, like sweet breakfast /or should avoid some food as explained in Mediterranean Diet Meal Plan webpage: https://medsuperdiet.com/mediterranean-diet-meal-plan

      If you like eggs very much, you can eat them a bit more often, but not every day. There are different reasons for this, like: keeping a certain balance in general meal plan, having a variety in food etc. Breakfast is rather “flexible” meal in this diet, but, it doesn’t mean that one could eat double portion instead of normal one/ or the same food every day.
      If you have any further question regarding Med Diet Meal Plan, please, feel free to contact me.

  6. After reading your Med diet basic rules I am not surprised why I am gaining weight. I think I break every single rule you listed. No salt or sugar? That one is tough. I eat processed foods, I skip meals, I do not eat fish, I do not eat fruit (only on weekends maybe), I eat late and I do not drink enough water (maybe 1 or 2 glasses a day). No wonder I’m putting on some weight.

    I’m printing out this plan and I will try to implement it. Thanks for sharing this.

    • We all have different habits. It’s normal. Regarding Med Diet, if you apply 85-90% of these new for you and healthy habits – you’ll make a great progress and will have different health benefits. But, if you want the best possible results in losing weight, you should really stick to this Med Diet program.

  7. I agree with you, Solomon. Discipline is essential, when we want to reach some goals or expect to see awesome results in something that is important to us. Regarding Med Diet, this “discipline” is about accepting new habits and getting used to some healthy eating rules. Changing habits is not always the easiest task, but…. we should keep in mind what we want to achieve: health/ to keep fit/ to lose weight or similar.

  8. This is one of the best sites I have ever viewed. The amount of information is incredible and I am so excited I am sending your site off to friends and family. I have often heard of the Mediterranean Diet but I just had no idea what it was and you give such interesting concise information from meals to super foods etc.

    I am a Type 1 diabetic and wear the insulin pump so I try not to eat too many carbs but now I am very interested in the Med diet foods. This will give me so much more balance and the food looks wonderful.
    A big improvement on what I eat now. Way too much processed food because it is quick and I can count the carbs easily.

    Thanks so much for all the info – I will be following it closely.

    Blessings,
    Lynn Drew

    • Dear Lynn,

      Thank you so much for your wonderful comments. I feel happy and grateful for your enthusiasm and willing to share these information with your friends and family.

      Regarding your being a Type 1 diabetic and your wearing insulin pump, I’m obliged to say that, when you deal with some serious health problem (speaking generally), should be careful and follow your doctor advices in the first place. From the moment you know what you’re supposed to eat /or not, it’s easy to make a meal plan. You’ll choose your favorite food combination (allowed to eat) within Med Diet and enjoy our meals

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