7/28/23, 2:30 PM 7-Day Mediterranean Diet Plan - Weight Loss Resources

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7-Day Mediterranean Diet Plan

By Dietitian Juliette Kellow BSc RD

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The Mediterranean diet is good news - great tasting food that's good for your health. But large amounts of olive oil and other fats, however
healthy they are, contain large amounts of calories. Which makes things a bit trickier if you want to lose weight.

WLR's 7 day Mediterranean Diet Plan is based on the Mediterranean Diet Pyramid, adapted so that it works for people who want to lose
weight:

Lower in calories - designed for weight loss of around 2lbs a week

Higher in protein - to keep you feeling fuller for longer and stabilise blood sugar

The basic plan contains around 1100 calories a day. You can increase quantities to suit your own calorie requirements.

You can do this easily in WLR, simply load the plan into your food diary and tweak the quantities (or add a glass of red wine!) to match the
calorie quota that has been worked out for you. You can try WLR free to give this a go.

Mediterranean Diet Plan - Day 1

Greek Yoghurt with Tuna and Black Olive Salad Juicy Chicken and Veg Fresh Ripe Strawberries
Blueberries and Toasted with Dijon Mustard Skewers with Tzatziki and with Toasted Almond
Almond Flakes Dressing Cous Cous Flakes
15g Flaked Almonds ½ Red Pepper 1 Chicken Breast 10g Flaked Toasted
Almonds
80g Blueberries 2 Little Gem Lettuce 1 Courgette
10 Strawberries
150g Low Fat Greek ½ tsp Dijon Mustard 40g Couscous
Yoghurt As a small snack quarter 10 fresh
2 tsp Olive Oil 15g Cucumber strawberries and sprinkle with
toasted almond flakes.
5 Black Olives ½ clove Garlic

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Serve the yoghurt sprinkled with
the blueberries and toasted
almonds.
The Mediterranean diet doesn't really allow for much in the way of sweets and chocolate bars. The whole point is eating fresh food
and getting your sweetness from fruit, nuts and a little honey. You'll be rewarded with better health and more vitality.
Mediterranean Diet Plan - Day 2
Crunchy Peanut Butter on
Toast with Sliced Banana
1 small Banana, sliced
1 slice Wholegrain Bread
2 tsp Crunchy Peanut
Butter
Spread the peanut butter on the
toast. Slice the banana and either
serve alonside or place on the
peanut butter.
https://www.weightlossresources.co.uk/diet/mediterranean_diet/plan.htm
7-Day Mediterranean Diet Plan - Weight Loss Resources
1 medium Spring Onion Juice of ½ a Lemon
1 can Tuna in Water 50g Mushrooms
2 tsp White Wine Vinegar 1¼ tsp Olive Oil
Prep the salad and flake the tuna ½ Red Onion
over, sprinkle on the sliced
olives. ½ tbsp Parsley
½ Yellow Pepper
Mix olive oil, vinegar and
mustard, season with salt and ½ tsp White Wine Vinegar
black pepper and drizzle over the
salad. 2 tbsp low fat Greek
Yoghurt
Thread bite-sized chunks of
chicken, courgette, pepper,
onion and mushrooms onto
skewers.
Brush lightly with a little of the
olive oil and cook under the grill.
Prepare the couscous while the
skewers are cooking.
Make the tzatziki by combining
the parsley, garlic and chopped
cucumber with remaining olive
oil, lemon juice and vinegar.
Season to taste.
Salmon and Baby Spinach Mediterranean Stuffed
Juicy Melon with Parma
Salad with Lemon and Peppers with Couscous
Ham
Garlic Dressing and Baby Spinach
You can serve the salmon hot (off 2 slices Parma Ham
1 tbsp Basil
the BBQ!) or cold, with this super
summery salad. The rest of the 150g Galia Melon
40g Feta Cheese
ingredients can be thrown
A super sweet and savoury
together in just a few minutes. 30g Couscous
snack. Grind some black pepper
1 clove Garlic over if this suits your taste.
View Salmon and Baby Spinach
Salad Recipe
2 tsp Olive Oil
5 Black Olives
1 medium Sweet Pepper
10g Pine Nuts
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7/28/23, 2:30 PM 7-Day Mediterranean Diet Plan - Weight Loss Resources
50g Baby Leaf Salad

4 Cherry Tomatoes

Combine prepared couscous

with pine nuts, basil, olives,
tomatoes, feta and garlic. Season
to taste.

Fill each half the pepper with the

couscous mixture and drizzle
with olive oil.

Bake in a medium hot oven for

around 15 minutes. Serve with
the salad leaves.

The snack options can be eaten at any time of a day, and can be swapped for alternatives. Just remember to watch the calories!
Any meal can be eaten on any day of the week, if you like something a lot it's perfectly fine to have it twice.

You can get a PDF of the full 7 day plan including recipes with our newsletter simply enter your email address (never shared).

First name Email address Get My PDF

Mediterranean Diet Plan - Day 3

Greek Yoghurt with Quick and Easy Greek Tuna Pasta with Tomato, Blueberries with Flaked
Granola and Sliced Salad Garlic and Olives Toasted Almonds
Nectarine Fast and healthy lunch, an easy
2 tsp grated Parmesan 10g Flaked Toasted
twist on a classic Greek salad.
20g Granola Almonds
70g Wholewheat Fusilli
1 medium Nectarine, sliced View Quick and Easy Greek Pasta 50g Blueberries
Salad recipe
150g low fat Greek Yoghurt 1 clove Garlic, crushed As a snack sprinkle some fresh
blueberries with some toasted
Slice the nectarine and serve Juice of ¼ Lemon almond flakes.
with the yoghurt sprinkled with
5 Black Olives
granola.
5 Cherry Tomatoes

½ can Chopped Tomatoes

1 can Tuna in Water

While the pasta is boiling, gently

simmer the choppped tomatoes,
garlic and lemon juice.

Just before the pasta is ready,

add the cherry tomatoes, olives
and tuna to the sauce.

Combine sauce with pasta and

sprinkle on parmesan.

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7/28/23, 2:30 PM 7-Day Mediterranean Diet Plan - Weight Loss Resources
If you want more calories than the 1100 (approx) a day that this plan provides, you can increase portion sizes, add snacks or
drinks, or have a higher calorie meal once or twice a week.

Mediterranean Diet Plan - Day 4

Seasoned Avocado on Spiced-Up Herby Salmon

Paprika Chicken Pitta with Juicy Galia Melon and a
Seeded Wholewheat Toast with Med Veg and Wedges
Yoghurt Dressing Fresh Clementine
1 small Avocado, sliced or
1 Wholemeal Pitta 1 clove Garlic 1 medium Clementine
mashed
½ Red Pepper ½ small red chilli 130g Galia Melon
1 slice Seeded Brown
Bread 1 cooked Chicken Breast 3 tsp Olive Oil As snacks throughout the day
you can have some galia melon
¼ Lemon, juiced 15g Cucumber 2 tsp fresh parsley
and a clementine.
1 tsp Olive Oil 1 tsp fresh mint/¼ tsp 120g Salmon
dried
You can either mash the avocado 150g mixed mediterranean
up and spread on the toast or ½ tsp Olive Oil vegetables
slice it and layer the slices on the
toast. Drizzle over the olive oil ½ tsp Paprika 1 Small Potato
and the juice of a lemon wedge.
20g Salad Leaves Cut the potato into wedges,
brush with olive oil, salt to taste
2 tbsp low fat Greek and put in a hot oven to bake for
Yoghurt 40 minutes.

Slice up the chicken breast, and

Blend chilli, garlic, parsely and
mix with the paprika.
1tsp oil. Spread the blend over
the salmon.
Combine the mint with the
yoghurt and season to taste.
Coat mixed veg with remaining
oil and spread on a baking tray.
Fill the pitta with the chicken and
Place the salmon on top and
salad vegetables. Spoon in the
bake for 15-20 mins.
yoghurt dressing.

It's important to add drinks you have throughout the day to your calorie count, especially alcohol and sugary drinks. Water, sugar
free sodas and squashes, and unsweetened black coffee or tea have negligible calories.

Try the calorie counting tools in wlr - Free

Mediterranean Diet Plan - Day 5

Greek Yoghurt with Caprese Salad with Grilled Tuna with Salsa Green Olives and a Crisp
Apricots and Toasted Balsamic Dressing Verde and Rice Red Apple
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Almonds
15g flaked Toasted
Almonds
5 dried Apricots, chopped
120g low fat Greek Yoghurt
Chop the apricots into small
pieces and serve with the
yoghurt. Sprinkle the toasted
almond flakes on top.
Add seasonings, herbs and spices to get a sparkle of extra flavour. These ingredients are added in such small quantities that they'll
make hardly any difference to your calorie count. If you don't have any fresh herbs, a quarter of a teaspoon of dried will normally
do the trick for a one-person dish.
Mediterranean Diet Plan - Day 6
Herby Breakfast Omelette
with Juicy Tomatoes and
Spinach
1 tsp Chives, chopepd
2 medium Eggs
1 tsp Olive Oil
https://www.weightlossresources.co.uk/diet/mediterranean_diet/plan.htm
7-Day Mediterranean Diet Plan - Weight Loss Resources
Our classic Caprese simply uses
fresh and creamy Mozzarella
with tomatoes and basil. For the
fullest flavour, look out for ripe
tomatoes and serve at room
temperature...
View Caprese Salad recipe
Houmous with Toasted
Pitta Chips and Crudites
Bursting with healthy
Mediterranean flavours and
freshness and, in this
combination, really filling!
Perfect for a quick lunch and
easy to pack up for a picnic or
work.
120g Fine Green Beans 1 small Red Apple
1 tsp Capers 6 Green Olives
½ clove Garlic As snacks during the day munch
on 6 ripe green olives and a juicy
10g pickled Gherkin red apple.
Juice of ¼ Lemon
½ tsp Dijon Mustard
2 tsp Olive Oil
1 Tbsp Parsley
40g Basmati Rice
140g fresh Tuna Steak
Cook the rice and green beans
on to cook while you prep the
rest.
To make the Salsa Verde,
combine chopped parsley,
gherkin and capers, crushed
garlic, mustard, lemon juice and
1 tsp of the olive oil.
Brush the tuna with the
remaining olive oil and sear in a
heavy frying pan on a medium to
high heat on all sides. Turn the
heat down to medium and cook
on each side for a couple of
minutes, depending on how you
like your tuna.
Drain the beans and rice, and
serve with the tuna steak drizzled
with the salsa verde.
Prawn Pepperonata with Fresh Ripe Strawberries
Wholewheat Pasta and
Parmesan 12 Strawberries
As a snack during the day
2 tsp Parmesan, grated
quarter 12 strawberries into a
60g Wholewheat Fusilli bowl and enjoy.
Pasta
1 clove Garlic, crushed
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7/28/23, 2:30 PM
½ Parsley, chopped
50g Baby Spinach
½ tbsp tarragon, chopped
1 medium Tomato,
chopped
Heat a medium sized frying pan
over a medium heat with the
olive oil. Turn on the grill to
medium.
In a bowl whisk the eggs and
herbs together with a pinch of
black pepper. Pour the mixture
into the frying pan. Once the
underside and outside edges of
the egg is cooked, place the pan
under the grill for a minute or
two until the top is firm enough
for your liking.
Serve folded over with the
spinach leaves and the tomatoes.
You can adapt meals to suit yourself while sticking within Mediterranean Diet principles. Essentially: fresh foods with the
emphasis on plenty of vegetables and fruits, fish and seafood, nuts, beans, whole grains and olive oil with relatively small
amounts of eggs, dairy and meat.
You can get a PDF of the full 7 day plan including recipes with our fortnightly newsletter simply enter your email address (never shared).
First name
Mediterranean Diet Plan - Day 7
Creamy Greek Yoghurt
with Pear and Chopped
Walnuts
1 Pear, sliced
15g Walnuts, chopped
120g low fat Greek Yoghurt
Slice the pear. Finely chop the
walnuts and serve the yoghurt,
layered with the pear slices and
https://www.weightlossresources.co.uk/diet/mediterranean_diet/plan.htm
7-Day Mediterranean Diet Plan - Weight Loss Resources
View Houmous with Toasted
Pitta Chips and Crudites recipe
Email address
Prawn Cocktail and
Avocado Little Gem Salad
1 small Avocado, sliced
1 stalk Celery, finely
chopped
¼ Lemon, juiced
1 Little Gem Lettuce,
shredded
2 tsp Olive Oil
1 small Onion
1 pinch Black Pepper
½ Red Pepper, sliced
½ Yellow Pepper, sliced
100g Prawns
1 pinch Salt
½ can Chopped Tomatoes
Cook the pasta. Put a large
shallow pan on a medium heat
with the olive oil. Add the onions,
peppers and garlic to the pan
and gently cook for 5 minutes
untill softened.
Add the chopped tomatoes to
the pan and season to taste with
salt and pepper. Add the cooked
and peeled prawns to the sauce
to heat through.
Drain the pasta and serve with
the prawn pepperonata over,
sprinkled with the parmesan
cheese.
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Warming Italian Chicken A Plump Juicy Nectarine
Cacciatore with a Crusty and a Fresh Clementine
Roll
1 Clementine
1 Bay Leaf
1 Nectarine
1 Brown Crusty Roll
Have one nectarine and one
1 Chicken Thigh clementine as snacks during the
day.
1 clove Garlic, crushed
30g Mushrooms, sliced
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7/28/23, 2:30 PM 7-Day Mediterranean Diet Plan - Weight Loss Resources
sprinkled with the chopped 1 Spring Onion, finely 2 tsp Olive Oil
walnuts. sliced
1 small Red Onion, finely
1 pinch Black Pepper sliced

100g cooked Prawns 20g cubed Pancetta

¼ tsp Tabasco Sauce ½ tbsp Parsley, chopped

2 tbsp low fat Greek 1 pinch Black Pepper

Yoghurt
1 tsp Rosemary
Arrange the lettuce, spring onion
and celery on a plate with the 1 pinch Salt
sliced avocado.
100ml Chicken Stock

Combine the yoghurt with 2-3 2 medium Tomatoes,

drop of tabasco to taste, a pinch chopped
of black pepper and the lemon
juice. Mix with the cooked and 75ml White Wine
peeled prawns.
Put a frying pan on a medium
heat with the olive oil. Fry the
Spoon the prawn 'cocktail' onto
pancetta until golden brown.
the salad.
Remove leaving the oil and juices
in the pan. Gently fry the chicken
thigh until golden brown and
remove from the pan.

Add the garlic, tomatoes onions

and mushrooms and cook gently
for about 5 minutes. Add the
chicken and pancetta.

Add the wine, stock and herbs.

Season with a pinch of salt and
pepper to taste.

Simmer gently for 30-40 minutes

until the chicken is tender and
the sauce reduced. Serve with a
crusty wholemeal roll.

If you add the plan to your wlr food diary, all the separate meal components are listed. This makes it easy to swap out any ingredients you
don't like, or add a few more to spice things up. If you follow our low calorie plan, you can also lose up to a stone in 6 weeks!

Take Our FREE Trial »

How to Adapt to a
Mediterranean Menu
Dietitian, Juliette Kellow
shows how to incorporate
a Mediterranean style diet
menu into any lifestyle.
The Mediterranean
Diet Dietitian’s Report
Believe it or not, eating a
Mediterranean style diet
can actually help to keep
us healthy, too. Dietitian
Juliette Kellow reveals
all...
The 3 Weeks to How to Plan Your Diet 11 Weekly Diet Plans
Summer Shorts Diet to Lose Weight to Kickstart Your
Plan Here's our guide to Weight Loss
Simply follow our easy making your own diet 11 of our most popular
three-week diet, devised plan - including a couple diet plans. Easy to follow,
by WLR dietitian Juliette of sample plans and a from 1 week to 6 weeks,
Kellow, and you'll lose up planning template for you recipes and instructions
to half a stone. to scribble on. included for each plan.
Many available in PDF...

*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average
daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from
person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours
here

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7/28/23, 2:30 PM 7-Day Mediterranean Diet Plan - Weight Loss Resources

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