7-Day Mediterranean Meal Plan: Healthy & Easy Recipes

If you’re stuck in a food rut, tired of takeout, or trying to eat healthier without going full-on rabbit-food mode, this one’s for you. Eating pescatarian means you can enjoy delicious, wholesome meals that are healthy and sustainable. Think fresh seafood, hearty grains, and crisp veggies, all while still savoring favorites like tacos or a good stir-fry.

Whether you're looking for a change, easing off red meat, or trying to build a better routine, this 7-day pescatarian meal plan keeps things simple, satisfying, and stress-free.

What Does Eating a Mediterranean Diet Actually Mean?

A pescatarian diet is basically a vegetarian diet with one major twist — seafood is welcome on the plate. For pescatarians, fish and shellfish aren't just an option; they're the star protein. Alongside these seafood choices, their meals are rich in fruits, vegetables, legumes, grains, and include dairy and eggs.

It's a flexible way of eating, especially for those who don't wish to eat one kind of food every day but aren't really ready to become a full or part-time vegetarian. Imagine enjoying a wider range of foods, beyond just veggies or vegan dishes, and still reaping all the health benefits!

Health Benefits of a Mediterranean Diet

People start following a pescatarian diet for a wide variety of reasons, but the health benefits are one of the major ones. Let's look at some of them:

• Rich in omega-3 fatty acids: Fish like salmon, sardines, and mackerel are swimming in these healthy fats that support everything from brain health to glowing skin.
• Supports heart and brain health: Eating fish a few times a week can help lower the risk of heart disease and even improve cognitive function over time.
• Easier to get complete proteins: Unlike some plant-based diets, the pescatarian diet includes high-quality proteins that contain all nine essential amino acids.
• Weight management and satiety: Fish, legumes, and grains are filling without being heavy, which can help you stay fuller longer and curb mindless snacking.

A pescatarian diet offers the best of both worlds — satisfying food that is also good for you.

7-Day Mediterranean Meal Plan With Calories

Now for the good stuff. With this mediterranean diet meal plan, you will easily keep on track without feeling shortchanged. You have three meal options daily, plus a snack. All the ideas are balanced, delicious, and quick to fix.

Day 1

Breakfast (350 kcal)

Greek yogurt with berries and chia seeds, plus a drizzle of honey

Lunch (500 kcal)

Tuna-stuffed avocado with cherry tomatoes and a side salad, snack size

Snack (400 kcal)

Wild rice snack — wild rice, roasted edamame, and seaweed crisps

Dinner (600 kcal)

Grilled salmon, quinoa, and broccoli with roasted garlic

Day 2

Breakfast (400 kcal)

Almond butter and banana in overnight oats

Lunch (500 kcal)

Shrimp tacos with cabbage slaw and mango salsa

Snack (250 kcal)

Hummus with baby carrots and whole wheat pita

Dinner (650 kcal)

Baked tilapia, sweet potato mash and brazed greens

Day 3

Breakfast (400 kcal)

Smoothie with spinach, pineapple, protein powder, and flaxseed

Lunch (450 kcal)

Mediterranean chickpea salad with feta and lemon dressing

Snack (400 kcal)

A few slices of whole-wheat bread, avocado, and hard-boiled eggs

Dinner (650 kcal)

Seared scallops, wild rice pilaf, and asparagus

Day 4

Breakfast (350 kcal)

Veggie omelet with toast

Lunch (500 kcal)

Salmon bowl with brown rice, kale, avocado, and sesame drizzle

Snack (400 kcal)

Wild rice snack, crackers with cottage cheese, and cucumbers

Dinner (600 kcal)

Pasta primavera with parmesan and sautéed shrimp

Day 5

Breakfast (400 kcal)

Cottage cheese with berries and almonds

Lunch (550 kcal)

Sushi roll bowl — imitation crab, cucumber, pickled ginger

Snack (250 kcal)

Edamame with sea salt

Dinner (700 kcal)

Grilled swordfish with roasted Brussels sprouts and garlic bread

Day 6

Breakfast (350 kcal)

Almond butter with sliced strawberries on whole wheat bread

Lunch (500 kcal)

Lentil and veggie stir-fry with tofu

Snack (300 kcal)

Fruit and nut mix

Dinner (650 kcal)

Shrimp curry with basmati rice and peas

Day 7

Breakfast (400 kcal)

Spinach and mushroom egg plate with toast

Lunch (550 kcal)

Quinoa salad with tuna, bell peppers, olives, and balsamic dressing

Snack (250 kcal)

Greek yogurt with sunflower seeds and a drizzle of honey

Dinner (650 kcal)

Lemon baked cod, quinoa, and roasted carrots

Note: The calorie estimates are based on common ingredients and roughly similar serving sizes. They’re meant to be a rough guide and not lock you into measuring every single bite. Feel free to adjust the portion size according to your own needs or preferences.

Nutritional Considerations

Eating a pescatarian diet means you're naturally getting lots of nutrients, but it’s still smart to pay attention to the details. Some nutrients, such as vitamin B12, iron, iodine, and omega-3s, play key roles in energy, focus, and metabolism.

To keep your energy up, make sure you’re balancing macronutrients: protein from fish, eggs, and beans; carbs from things like brown rice and sweet potatoes; and healthy fats from olive oil, nuts, and avocado. The pescatarian diet makes it pretty easy to stay balanced, as long as you keep your meals colorful and varied.

Tips for Success With Mediterranean Meal Prep

Meal prep can be overwhelming, but it doesn’t have to be. There are a few smart habits that make a difference when you’re on a pescatarian meal plan.

• Make grains like quinoa, wild rice, or farro in advance to tailor your meals throughout the week.
• Cook multiple filets of fish using the grill or the oven and store them in an airtight container.
• Repurpose leftovers creatively. Transform yesterday's salmon into a rice bowl or tacos.
• Keep your fridge stocked with snacks like hummus, boiled eggs, and sliced veggies.
• Prep dressings and sauces ahead to make your meals feel fresh and fun, even on busy nights.

Put in a little preparation, and your entire week turns from a nightmare of rushing around trying to figure out meals into a much tastier alternative than drive-thru dinners.

Craving Simplicity? Kooshi Gourmet Has You Covered

If all of this sounds great, but the thought of daily grocery shopping and cooking sends you crying to your kale, never fear. Kooshi Gourmet has a gluten-free meal delivery plan that removes the guesswork from your pescatarian diet.

Their ready-to-go meals are crafted with fresh, high-quality ingredients, delivered straight to your door. Whether you’re easing into a vegetarian diet or want a simpler way to enjoy a healthy diet, Kooshi makes it effortless.

Ready to upgrade your plate? Visit Kooshi Gourmet and turn healthy eating into the path of least resistance.

FAQs

Does a mediterranean meal plan help you lose weight?

Absolutely. A pescatarian meal plan is rich in lean proteins, healthy fats, and fiber — all of which help keep you full and energized. In combination with portion control and activity, it can be a healthy way to lose weight.

Do mediterranean eat dairy and eggs?

Typically, yes, most pescatarians eat eggs and fish and may include dairy. Some are fish and plant-based only, while others include yogurt, cheese, or milk in their diet.

Is a mediterranean diet healthy?

Definitely, it provides a well-rounded diet without red meat. Including abundant seafood, plant-based foods, and grains high in fiber is a solid way of promoting health.