7 - Day Mediterranean Meal Plan

A 7-day Mediterranean meal plan is a structured weekly guide to eating in line with the Mediterranean diet, which is widely recognized as one of the healthiest dietary patterns. Instead of being restrictive, it emphasizes balance, fresh whole foods, and sustainable habits rather than short-term dieting.

Here’s what it’s generally about:

Core Principles of the Mediterranean Meal Plan

1. Plant-centered eating – Fruits, vegetables, legumes, nuts, and whole grains form the foundation.
2. Healthy fats – Olive oil is the main source of fat, with limited butter and minimal trans fats.
3. Lean protein – Fish and seafood are encouraged at least twice a week; poultry and eggs are eaten moderately; red meat is limited.
4. Dairy in moderation – Mostly yogurt and cheese.
5. Herbs and spices – Used for flavor instead of excessive salt.
6. Wine (optional) – In moderation, often red wine with meals.
7. Lifestyle focus – Meals are enjoyed slowly, often socially, paired with physical activity and mindful eating.

WHAT DO YOU GET:

1. 7 Day Worked Out Meal Plan
2. Recipes
3. Grocery List
4. Home Based Exercises worth R279.00
5. How to measure yourself-Guide

The goal is not calorie restriction, but creating a routine that supports heart health, weight management, and long-term well-being. Studies link the Mediterranean diet with lower risks of cardiovascular disease, diabetes, and certain cancers, while also supporting longevity and brain health.