A week of ideas, not a rigid prescription
This Mediterranean diet meal plan is a starting point for adults who want to rely less on starchy carbohydrates. It uses everyday UK ingredients and repeats them to make shopping easier. Portions are flexible: adjust meals to your appetite, household and individual needs.
The plan has not been analysed as a nutritionally complete diet. It sets no calorie or carbohydrate target and does not promise weight loss. If you use diabetes medication or have a condition affecting your diet, discuss a substantial carbohydrate reduction with your healthcare team first.
Monday
Breakfast: Plain yoghurt with a few berries and unsalted nuts.
Lunch: Chicken salad with cucumber, tomatoes, olive oil and lemon.
Dinner: Lemon fish with roasted peppers and courgettes.
Tuesday
Breakfast: Eggs with mushrooms and spinach.
Lunch: Leftover fish with a fresh chopped salad.
Dinner: Chicken with aubergine and tomato.
Wednesday
Breakfast: Plain yoghurt with nuts.
Lunch: Tomato, cucumber and egg salad.
Dinner: Tofu with peppers, courgettes and herbs.
Thursday
Breakfast: Herb omelette with tomatoes.
Lunch: Leftover tofu and vegetables.
Dinner: Turkey or chicken lettuce cups with plain yoghurt sauce.
Friday
Breakfast: Plain yoghurt and berries.
Lunch: Sardine salad with lemon and parsley.
Dinner: Courgette ribbons with tomato sauce and chicken or tofu.
Saturday
Breakfast: Eggs with mushrooms.
Lunch: A modest portion of lentils with roasted vegetables.
Dinner: Baked fish with broccoli and olive oil.
Sunday
Breakfast: Plain yoghurt with nuts.
Lunch: Vegetable frittata and salad.
Dinner: Roast chicken with cauliflower and leafy greens.
Make the week work for you
You do not need a different recipe at every meal. Repeat a favourite breakfast and use dinner leftovers for lunch when they have been stored safely. Refrigerate leftovers promptly and follow storage and reheating guidance.
If you are hungry, check that your meals contain enough food and a protein source. Optional snacks include an egg, plain yoghurt, a small handful of nuts or fruit. Lower carb does not mean you must exclude every food containing carbohydrate.
For meat-free meals, use tofu, eggs or suitable portions of beans and lentils. Pulses provide fibre and protein as well as carbohydrate. For family meals, serve starchy sides separately so each person can choose a suitable portion.
Shop for the meals you will cook
Choose vegetables you enjoy, two or three protein sources, olive oil, lemon, garlic and herbs. Frozen vegetables, tinned tomatoes and suitable tinned fish can reduce cost and waste. Our Mediterranean shopping list offers a practical starting basket.
For familiar meals, try our swaps for pasta, rice and bread. Our free starter ebook brings these ideas together; email signup is being prepared.
How this differs from traditional Mediterranean eating
Traditional Mediterranean patterns commonly include wholegrains, pulses and fruit. This menu is a lower-starch adaptation. Research on other Mediterranean diets does not automatically establish the same health effects for this particular menu. Read our guide to the evidence and the broader NHS Mediterranean eating plan.
Put the ideas into practice with our guides.
Explore the guides