Heart Healthy

Mediterranean Diet

Inspired by the world's healthiest cuisine — olive oil, fish, legumes, and plenty of fresh vegetables.

1,500–1,700 kcal/day7 daysMedium

Your 7-Day Schedule

Click any day to see the full meal breakdown.

1430 kcal total

Breakfast

Greek yogurt with honey, walnuts & figs

320 kcal

Lunch

Grilled halloumi & roasted vegetable salad

430 kcal

Dinner

Baked sea bass with olives, tomatoes & capers

520 kcal

Snack

Handful of mixed olives & a few almonds

160 kcal

Daily total1430 kcal

Day	Breakfast	Lunch	Dinner	Snack	kcal
Monday	Greek yogurt with honey, walnuts & figs	Grilled halloumi & roasted vegetable salad	Baked sea bass with olives, tomatoes & capers	Handful of mixed olives & a few almonds	1430
Tuesday	Wholegrain toast with olive oil, tomato & oregano	Lentil & vegetable soup with crusty bread	Lamb kofta with tabbouleh & tzatziki	Sliced cucumber with hummus & paprika	1370
Wednesday	Shakshuka (poached eggs in spiced tomato sauce)	Grilled chicken & chickpea salad with lemon dressing	Prawn saganaki with feta & crusty bread	A small bunch of grapes & a few walnuts	1460
Thursday	Overnight oats with pistachios, orange zest & honey	Fattoush salad with grilled chicken & pomegranate	Slow-cooked chicken with preserved lemon & olives	Wholegrain crackers with feta & cucumber	1440
Friday	Smoked salmon with capers on rye & a poached egg	Grilled sardines with roasted peppers & bread	Moussaka with a green salad	Fresh figs with ricotta & a drizzle of honey	1530
Saturday	Omelette with sun-dried tomatoes, olives & herbs	Mezze platter: hummus, falafel, tabbouleh & pitta	Grilled swordfish with roasted courgette & quinoa	Handful of pistachios & a small orange	1510
Sunday	Avocado & poached egg on sourdough with dukkah	Roasted tomato & white bean soup with olive oil	Slow-roasted lamb shoulder with roasted vegetables & couscous	Dark chocolate (70%+) with a handful of almonds	1530

Browse our free recipe library to find meals that match your plan.