3-Day Mediterranean Sample Meal Plan

The Mediterranean Diet is simple to implement and delicious. Following this type of plan decreases the risk of heart disease, cancer, and dementia.

Often the lunches or dinners from the day before can be used for the next. For example, leftover salmon from one day can be mixed with eggs for breakfast next day.

For more Mediterranean recipes, courses, and videos, visit: https://www.drterrysimpson.com

DAY 1

• Breakfast: Overnight oats with berries, walnuts, and a drizzle of honey.

• Lunch: Dahl - can be made and kept for several days - great for lunches or dinner

• Dinner: Cedar-Planked Salmon with tomato–cucumber salad and a small portion of farro. Left over salmon can be used for tomorrows breakfast.

DAY 2

• Breakfast: Scrambled eggs with salmon (any salmon from yesterday's dinner makes a great addition to eggs)

• Lunch: Big Mediterranean Chopped Salad with Lemon-EVOO Dressing

• Dinner:Shrimp Scampi (olive oil–based) over whole-wheat pasta with a leafy salad. Use the extra shrimp in tomorrow nights Paella

DAY 3

• Breakfast: Blueberry smoothie

• Lunch: Whole Wheat Tuna Salad sandwich - or if you prefer a salad.

•Dinner: Ultimate Paella (seafood + chicken thighs) with citrus wedges.

For more Mediterranean recipes, courses, and videos, visit: https://www.drterrysimpson.com

Please consult with your physician and registered dietician before making any changes to your diet.

Back to Recipes

Freshly baked salmon with herbs, olive oil, and lemon
Ultimate Hummus - Classic & Mediterranean Variations
Veggies - Air Fryer Grill or Oven Roasted
Ceviche - Its Easy
Med Tuna Salad - Sandwich or Bowl
Overnight oats
Roasted Salmon w Tomatoes, Capers, Olives
Scrambled eggs with salmon
Blueberry Smoothie
Spatchcock roasted chicken
Pan Roasted Vegetables
Quick and Easy Dahl
Big Mediterranean Chopped Salad with Lomon-EVOO Dressing
Fish Tacos (Cod, Salmon, Shrimp)
Paella
Bolognese