Mediterranean Meal Plan for Heart Health
The Mediterranean diet is consistently ranked the world's healthiest diet. Rich in olive oil, fish, vegetables, legumes, and whole grains with moderate wine.
2000
kcal/day
Daily Nutrition Targets
2000
kcal
Calories
80
g/day
Protein
240
g/day
Carbs
80
g/day
Fat
Weekly Meal Schedule
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Greek yogurt + honey + walnuts + berries 380 kcal P 20g · C 44g · F 16g | Greek salad + grilled salmon + whole grain pita 560 kcal P 36g · C 52g · F 28g | Lentil soup + crusty bread + olive oil 480 kcal P 24g · C 68g · F 14g | Hummus + vegetable sticks + olives 280 kcal P 8g · C 24g · F 18g |
| Tuesday | Whole grain toast + avocado + poached eggs 420 kcal P 20g · C 40g · F 22g | Tuna niçoise salad + olive oil dressing 500 kcal P 32g · C 44g · F 24g | Grilled chicken with ratatouille + couscous 520 kcal P 36g · C 60g · F 16g | Feta + tomato bruschetta 240 kcal P 8g · C 28g · F 12g |
| Wednesday | Overnight oats + chia seeds + figs 360 kcal P 12g · C 60g · F 10g | Chickpea salad + feta + pita bread 520 kcal P 22g · C 68g · F 20g | Baked cod with lemon + roasted vegetables + quinoa 480 kcal P 38g · C 56g · F 14g | Almonds + dried apricots 280 kcal P 8g · C 30g · F 16g |
| Thursday | Shakshuka (2 eggs in tomato sauce) + pita 400 kcal P 20g · C 48g · F 16g | Grilled sardines + whole grain bread + salad 480 kcal P 34g · C 44g · F 20g | Moussaka (eggplant) + green salad 520 kcal P 28g · C 56g · F 22g | Tzatziki + cucumber + pita 200 kcal P 8g · C 24g · F 8g |
| Friday | Ricotta on whole grain toast + honey + figs 380 kcal P 16g · C 50g · F 14g | Pasta with olive oil, garlic, tomatoes, olives 520 kcal P 14g · C 80g · F 18g | Grilled sea bass + roasted peppers + couscous 480 kcal P 38g · C 52g · F 16g | Mixed nuts + dark chocolate 300 kcal P 6g · C 20g · F 24g |
| Saturday | Vegetable frittata (3 eggs) + whole grain toast 420 kcal P 22g · C 38g · F 22g | Falafel wrap + hummus + tabbouleh 540 kcal P 18g · C 76g · F 20g | Lamb kofta + roasted vegetables + pita 560 kcal P 38g · C 56g · F 20g | Greek yogurt with honey 180 kcal P 12g · C 20g · F 4g |
| Sunday | Smoothie (spinach, banana, almond milk, protein) 380 kcal P 16g · C 58g · F 10g | Seafood paella (small) + green salad 560 kcal P 36g · C 68g · F 18g | Grilled vegetables + halloumi + whole grain bread 480 kcal P 22g · C 56g · F 20g | Baklava (small piece) + herbal tea 200 kcal P 4g · C 28g · F 10g |
Why This Plan Works
The Mediterranean diet reduces LDL cholesterol, inflammation, and cardiovascular risk by 30%. Olive oil's monounsaturated fats and polyphenols protect arteries. Omega-3 rich fish reduce triglycerides. High fiber from vegetables and legumes supports gut health.
Frequently Asked Questions
What is the Mediterranean meal plan?
The Mediterranean diet is consistently ranked the world's healthiest diet. Rich in olive oil, fish, vegetables, legumes, and whole grains with moderate wine.
How many calories does this meal plan have?
This Mediterranean meal plan targets 2000 calories per day with 80g protein, 240g carbs, and 80g fat.
Is this Mediterranean meal plan good for Heart Health?
The Mediterranean diet reduces LDL cholesterol, inflammation, and cardiovascular risk by 30%. Olive oil's monounsaturated fats and polyphenols protect arteries. Omega-3 rich fish reduce triglycerides. High fiber from vegetables and legumes supports gut health.
Can I track this meal plan in an app?
Yes! Download the free Oatmeal calorie tracker app to log meals, track macros, and monitor your progress toward your goal.