A Traditional One Week Mediterranean Diet Meal Plan

Traditional Mediterranean Diet Meal Plan

A Traditional One Week Mediterranean Diet Meal Plan

The traditional Mediterranean Diet has been shown to be one of the healthiest ways of eating in the world.  The problem is that many Mediterranean recipes found in cookbooks or on the web are not traditional.  We interviewed the Mother of a local restaurant owner on the Island of Crete to find out what a typical week of eating would have looked like 30 years ago.  This is a true Mediterranean Diet meal plan from the island.  There were no fancy kitchens and people ate mostly off their own land.  Dishes were simple and delicious peasant foods.

A Traditional Week of Eating Like a Cretan:


Goat’s milk, olives, bread with olive oil and an occasional egg

Lunch and Dinner

  • The same food is eaten for lunch and dinner.
  • Bread and olive oil is served at every meal.
  • Wild mountain greens (horta) are served often.
  • Red wine is served with lunch.
  • Raki (Cretan grappa) is served after lunch or dinner with a sweet or fruit (orange or apple).
  • Bread with olives is served between meals for kids.


Mountain greens with fish (boiled or fried)


Eggplants with feta cheese


Pulses (lentils, butter beans, white bean soup)


Vegetables (zucchini with potatoes, stuffed tomatoes or stuffed peppers, all without meat)


Pulses or spaghetti in zucchini sauce without meat


Fisherman’s soup


Large sunday dinner with meat, salad, appetizers

Download our Free e-Book Today!

The 7-Day Mediterranean Diet Meal Plan with over a dozen Mediterranean Diet Recipes, resources and website links to help you master the Mediterranean Diet. Click here to get yours now!

Join the Community

Mediterranean Living supports the idea of a healthy community! Share, connect, network and socialize with people online and in person.

No comments yet.

Leave a Reply