7 Day Vegetarian Mediterranean Diet Meal Plan (PDF & Menu) (2024)

The Mediterranean diet consistently ranks as one of the healthiest diets to follow.

Although it is primarily focused on plant-based eating, it does occasionally recommend eating meat.

Oily fish is usually eaten at least once a week. Chicken features occasionally and even red meat isn’t totally off the menu.There is a great amount of overlap between Mediterranean and vegetarian diets.

However, following a vegetarian diet doesn’t automatically mean you’re eating healthily.

There are lots of ways you follow a vegetarian diet without it being Mediterranean-friendly, including:

• An over-reliance on dairy products
• Using unhealthier oils in cooking
• Canned goods with added or high amounts of sugar
• Refined grains including bread and pasta
• Too many sweets, cakes, crisps etc
• Lack of portion control

We’ll list out everything you need in this post to start the plan, but if you want to jump straight to the pdf which has all the recipes, shopping list and meal plan for the 7-day Mediterranean vegetarian plan, you can get access below.

View Vegetarian Mediterranean Diet Plan PDF

Nutritional Considerations Before Starting

Just like the standard Mediterranean diet, if you’re eating a variety of foods in appropriate quantities, it’s unlikely you’ll miss out on key nutrients by following a vegetarian diet.

However, there are some points you should be aware of relating to:

• Vitamin B12
• Protein
• Omega 3 fats
• Iron

Protein

The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight per day or 0.36 grams per pound of body weight per day. For a 128 lb woman, this would be 46g of protein.

Many plant sources have good amounts of protein. These include foods like beans, lentils, chickpeas, seeds, nuts, soy, and whole grains.

Getting enough protein using these foods shouldn’t be too difficult.

The other thing worth remembering is that plant-based proteins are usually incomplete proteins.

This means they lack amino acids that are found in ‘complete’ proteins.

Historically, vegetarians were told such foods do not need to be combined within a single meal. Today research shows that such foods do not need to be combined within a single meal.

Dairy and eggs are also complete protein sources.

The take home message? Simply make sure you’re eating a variety of foods throughout the day to reach your protein intake.

Vitamin B12

Vitamin B12 is needed to help the production of red blood cells and maintain a healthy nervous system.

It’s only found in animal products but that does include dairy and eggs.

Some soy products and breakfast cereals foods may also be fortified with vitamin B12 If you’re not eating any animal-derived products, then you may need to take a B12 supplement.

Iron

Iron in meat (haem iron) is more readily absorbed into the body than iron in plant foods (non-haem iron).

You can increase the amount of iron that is absorbed from food by also having a source of vitamin C with your meal.

Good sources of iron include:

• Chickpeas, lentils, kidney beans and other pulses
• Tofu
• Seeds
• Breakfast cereals and bread
• Green leafy vegetables (kale, cabbage, broccoli)
• Seeds and nuts (almonds and cashews)
• Dried apricots, dates and raisins

Omega-3 Fats

Omega-3 fats are important for brain function and a healthy nervous system.

Oily fish is one of the best sources of omega-3. Vegetarian sources include:

• Chia seeds
• Flax seeds
• Walnuts
• Soybeans

7 Day Vegetarian Mediterranean Diet Plan

Vegetarian Mediterranean Diet Menu

In the meal plan are recipes for breakfast, lunch and dinner.

Looking for a purely vegan meal plan? Check out this vegan plan here.

Snacks are recommended between meal times. Some great snacks include:

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

View Vegetarian Mediterranean Diet Plan PDF

Vegetarian Mediterranean Recipes

Day 1: Monday

Breakfast: Fruity Bircher Muesli

Nutrition

• Calories – 323
• Protein – 12g
• Carbs – 54g
• Fat – 8g

Prep time: 5 minutes

Ingredients (for 2 people)

• 1 apple, coarsely grated
• 50g porridge oats
• 25g flax seeds
• ½ tsp ground cinnamon
• 100g Greek yogurt
• 1 banana, sliced
• 10g raisins

Instructions

1. Place the grated apple, oats, seeds, and cinnamon into a bowl. Stir in the yogurt and 100ml of cold water, cover and leave in the fridge overnight.
2. Spoon muesli into bowls and top with sliced bananas and raisins.

Lunch: Edgy Veggie Wraps

Nutrition

• Calories – 310
• Protein – 11g
• Carbs – 39g
• Fat – 11g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 100g cherry tomatoes
• 1 cucumber
• 6 Kalamata olives
• 2 large wholemeal tortilla wraps
• 50g feta cheese
• 2 tbsp houmous

Instructions

1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
2. Heat the tortillas.
3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Quinoa and Stir Fried Veg

Nutrition

• Calories – 473
• Protein – 11g
• Carbs – 56g
• Fat – 25g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

• 100g quinoa
• 3 tbsp olive oil
• 1 garlic clove, finely chopped
• 2 carrots, cut into thin sticks
• 150g leek, sliced
• 150g broccoli, cut into small florets
• 50g tomatoes
• 100ml vegetable stock
• 1 tsp tomato purée
• juice ½ lemon

Instructions

1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

View Vegetarian Mediterranean Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g tomatoes, chopped
• 250g watermelon, cut into chunks
• 50g feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Cannellini Bean Salad

Nutrition

• Calories – 302
• Protein – 20g
• Carbs – 54g
• Fat – 0g

Prep time:5 minutes

Ingredients (for 2 people)

• 600g cans cannellini beans
• 70g cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tbsp red wine vinegar
• small bunch basil, torn

Instructions

1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can cherry tomatoes
• 4 eggs
• brown bread, to serve

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View Vegetarian Mediterranean Diet Plan PDF

Day 3: Wednesday

Breakfast: Basil & Spinach Scramble

Nutrition

• Calories – 294
• Protein – 16g
• Carbs – 8g
• Fat – 24g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 2 tbsp olive oil
• 100g cherry tomatoes
• 4 eggs
• 60ml milk
• handful basil, chopped
• 200g baby spinach
• black pepper

Instructions

1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper, and basil.
2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Tangy Couscous Salad

Nutrition

• Calories – 353
• Protein – 12g
• Carbs – 48g
• Fat – 14g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 200g couscous
• vegetable stock
• 2 courgettes
• 1 tbsp olive oil
• 50g feta cheese, crumbled
• 20g pack parsley, chopped
• juice 1 lemon

Instructions

1. Cook the couscous in vegetable stock according to pack instructions. Trim the ends off the courgettes, then cut into slices.
2. Heat the oil in a pan. Add the courgette and season. Cook for 2 minutes, then turn over and cook until soft. Tip into a large bowl along with the cooked couscous. Add remaining ingredients, mix through and serve.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

• Calories – 314
• Protein – 19g
• Carbs – 33g
• Fat – 16g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

• 1 pepper, deseeded & quartered
• 1 aubergine, sliced lengthways
• 2 courgettes, sliced lengthways
• 2 tbsp olive oil
• 400g can haricot beans, rinsed
• 1 garlic clove, crushed
• 100ml vegetable stock
• 1 tbsp chopped coriander

Instructions

1. Heat the grill. Arrange the vegetables over a grill pan & brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View Vegetarian Mediterranean Diet Plan PDF

Day 4: Thursday

Breakfast:Fruity Bircher Muesli

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 145g jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can cannellini beans, drained and rinsed
• 150g pack tomatoes, quartered
• Handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Greek Salad Omelette

Nutrition

• Calories – 369
• Protein – 15g
• Carbs – 10g
• Fat – 21g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 4 eggs
• handful of parsley leaves, chopped
• 1 tbsp olive oil
• ½ large red onion
• 100g cherry tomato,
• handful black olives
• 50g feta cheese, crumbled

Instructions

1. Heat the grill to high. Whisk the eggs in a bowl with the chopped parsley, pepper and salt. Heat the oil in a frying pan, then fry the onion over a high heat for about 4 minutes until they start to brown. Add the tomatoes and olives and cook for about 2 minutes.
2. Turn the heat to medium & add the eggs, cooking them for about 2 minutes, stirring until they begin to set. Add feta, then place the pan under the grill for 5-6 minutes until the omelette is golden. Cut into wedges and serve.

View Vegetarian Mediterranean Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Carrot, Orange & Avocado Salad

Nutrition

• Calories – 338
• Protein – 4g
• Carbs – 26g
• Fat – 27g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g bag rocket
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

• Calories – 548
• Protein – 23g
• Carbs – 58g
• Fat – 20g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

• 8 raw baby beetroots, or 4 medium, scrubbed
• ½ tbsp za’atar
• ½ tbsp sumac
• ½ tbsp ground cumin
• 400g can chickpeas, drained and rinsed
• 2 tbsp olive oil
• ½ tsp lemon zest
• ½ tsp lemon juice
• 200g Greek yogurt
• 1 tbsp harissa paste
• 1 tsp crushed red chilli flakes
• mint leaves, chopped, to serve

Instructions

1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View Vegetarian Mediterranean Diet Plan PDF

Day 6: Saturday

Breakfast: Basil and Spinach Scramble

Lunch: Moroccan Chickpea Soup

Nutrition

• Calories – 408
• Protein – 15g
• Carbs – 63g
• Fat – 11g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ medium onion, chopped
• 1 celery sticks, chopped
• 1 tsp ground cumin
• 300ml hot vegetable stock
• 200g can chopped tomatoes
• 200g can chickpeas, rinsed and drained
• 50g frozen broad beans
• zest and juice ½ lemon
• coriander & bread to serve

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Grilled Aubergines & Tabbouleh

Nutrition

• Calories – 424
• Protein – 13g
• Carbs – 50g
• Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 70g bulgur wheat
• 1 garlic clove, crushed
• 2 tbsp olive oil
• 1 aubergine, thinly sliced
• 200g can chickpeas, drained
• 70g cherry tomatoes, halved
• ½ red onion, chopped
• 50g feta cheese, crumbled
• bunch of mint, leaves chopped
• juice of 1 lemon

Instructions

1. Cook the bulgur wheat according to pack instructions, then drain well. In a bowl, mix the garlic and olive oil and drizzle some of the olive oil over both sides of the aubergine strips. Sear the strips in a frying pan for 3 minutes each side until charred.
2. Tip the bulgur wheat into a bowl with the chickpeas, tomatoes, onion, feta & mint, then pour over the remaining oil and lemon juice. Mix & season well, then serve with aubergines.

View Vegetarian Mediterranean Diet Plan PDF

Day 7: Sunday

Breakfast: Fruity Bircher Museli

Lunch: Turkish Bulgur Wheat with Mushrooms

Nutrition

• Calories – 305
• Protein – 9g
• Carbs – 54g
• Fat – 12g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 2tbspextra virgin olive oil

• 1medium onion, finely chopped

• 1bell pepper, finely chopped

• 2garlic cloves, minced

• 100gmushrooms, finely chopped

• 2tbsptomato paste

• 1tspsalt

• 1tspcumin

• ¼tspcinnamon

• ¼tspturmeric

• 225gbulgur wheat

• 2tomatoes, roughly chopped

• 375mlvegetable stock

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Aubergine Lentil Bake

Nutrition

• Calories – 444
• Protein – 17g
• Carbs – 52g
• Fat – 20g

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

• 1 aubergine, sliced lengthways
• 2 tbsp olive oil
• 70g lentils
• 2 onions, finely chopped
• 2 garlic cloves, finely chopped
• 150g cooked butternut squash
• 200g can chopped tomatoes
• ½ small pack basil leaves
• 60g feta

Instructions

1. Heat oven to 220C/200C fan/gas 7. Add oil to each aubergine side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
2. Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
3. Spoon layer of lentils into baking dish, then aubergine slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.

Vegetarian Mediterranean Diet Shopping List

This shopping list corresponds to the 7 day vegetarian Mediterranean diet plan, serving 2 people. No snacks are included.

View Vegetarian Mediterranean Diet Plan PDF

28 Day Vegetarian Mediterranean Diet Plan

We’ve created a 4-week vegetarian Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains FOUR weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28-day vegetarian Mediterranean diet plan!

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.