7-Day Mediterranean Diet Plan Without Fish (PDF & Menu) (2024)

Many of us have heard of the Mediterranean diet and are often tempted to start when in need of a health drive.

However, the inclusion of fish puts many people off. Whether it’s the taste or smell, some of us just can’t seem to stomach it.

Not to worry! We’ve put together this simple 7 day Mediterranean diet plan that contains no fish. We’ll specify what foods to include instead below as well as the recipes and shopping list.

You can get the whole plan as a pdf here.

View 7 Day Mediterranean Diet Plan PDF

Introduction to the Mediterranean Diet

The Mediterranean diet follows the pattern of eating found among people bordering the Mediterranean Sea in the 1960s.

These include countries such as Spain, France, Southern Italy, Morocco, Malta, Turkey, Greece and Israel.

Studies on these groups of people found they had a higher life expectancy than those found in other western populations.

Mediterranean diet is characterized by:-

• High mono-unsaturated-to saturated fat ratio. This is predominantly because olive oil is the main cooking ingredient.
• High consumption of fruits, vegetables, legumes, nuts and unrefined grains.
• Moderate consumption of dairy (mostly cheese and yogurt).
• Limited intake of red meat and processed foods.
• Increased consumption of fish.

Because we’re not eating fish in this plan, you’ll want to get it from other foods.

Here are a few recommendations so you can get the most out of your Mediterranean diet.

What Foods Should You Eat Instead of Fish?

Fish is one of the healthiest foods to eat. They are high in protein, iodine and many different types of vitamins and minerals.

Oily fish is considered even healthier because it is higher in fat-based nutrients. Oily fish includes fish such as salmon, mackrel, herring and tuna.

The most important nutrient if you don’t eat fatty fish are omega-3 fatty acids. These are made up of ALA, DHA, and EPA.

Plant-Based Foods

ALA (alpha-linolenic acid) is found in plant foods and is relatively simple to replace.

According to the Institute of Medicine, adequate intake of ALA is 1.6 and 1.1. grams per day for men and women respectively

Foods high in ALA often found in the Mediterranean diet include:

• Flaxseeds. Two tablespoons can get you 57% of your daily recommendations of ALA.
• Chia Seeds.
• Leafy greens. These include foods like kale and spinach.
• Walnuts. A 1 oz/28 gram serving provides 2.5 grams of ALA. (1, 2).

A large review of 27 studies involving more than 250,000 people found that ALA was linked to a 14% lower risk of heart disease (3).

Fortified Foods

The fatty acids EPA and DHA are found mainly in fish.

ALA can be converted into DHA and EPA, but only a small percentage can be converted. Estimates indicate around 1%, meaning you’d need to eat an impossible amount of food to compensate.

Therefore, fortified foods are your best option. Fortified foods like omega-3 enriched eggs (where hens are fed foods like flaxseed) contain all the omega-3 fatty acids.

Other foods like bread may also be fortified – however, they are likely to be found in extremely low quantities.

Should I take an Omega-3 Supplement?

Supplements can help your daily recommended intake, but studies have found them to be less effective than food containing omega-3s.

Over the course of 20 randomized trials, supplements failedto reduce the risk of heart disease andstroke, an analysis recently published in theJournal of the American Medical Association.

However, the Harvard Medical School had a different opinion. It can be summarised as:

• Already eating oily fish? You probably don’t need an omega-3 supplement.
• Not eating fish or an African American? African American populations responded far more favorably to omega-3 supplements.
• Have a history of cardiovascular disease or high triglycerides? A high dosage may be advisable.

Ultimately, the jury is still out.

Mediterranean Meal Plan Without Fish

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

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

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

View 7 Day Mediterranean Diet Plan PDF

Day 1

Breakfast: Banana Yogurt Pots

Nutrition

• Calories – 236
• Protein – 14g
• Carbs – 32g
• Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

• 225g Greek yogurt
• 2 bananas, sliced into chunks
• 15g walnuts, toasted and chopped

Instructions

1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

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: Quick’n’Easy Moussaka

Nutrition

• Calories – 577
• Protein – 27g
• Carbs – 46g
• Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp extra virgin olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely chopped
• 250g lean beef mince
• 200g can chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp ground cinnamon
• 200g can chickpeas
• 100g pack feta cheese, crumbled
• Mint (fresh preferable)
• Brown bread, to serve

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
3. Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day Mediterranean Diet Plan PDF

Day 2

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: 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: 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 7 Day Mediterranean Diet Plan PDF

Day 3

Breakfast: Blueberry Oats Bowl

Nutrition

• Calories – 235
• Protein – 13g
• Carbs – 38g
• Fat – 4g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 60g porridge oats
• 160g Greek yogurt
• 175g blueberries
• 1 tsp honey

Instructions

1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

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

Prep time + cook time:5 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/arugala
• 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: 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 7 Day Mediterranean Diet Plan PDF

Day 4

Breakfast: Banana Yogurt Pots

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: Spiced Carrot and Lentil Soup

Nutrition

• Calories – 238
• Protein – 11g
• Carbs – 34g
• Fat – 7g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 1 tsp cumin seeds
• pinch chilli flakes
• 1 tbsp olive oil
• 300g carrots, washed and coarsely grated (no need to peel)
• 70g split red lentils
• 500ml hot vegetable stock (from a cube is fine)
• 60ml milk
• Greek yogurt, to serve

Instructions

1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 7 Day Mediterranean Diet Plan PDF

Day 5

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 400g tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

• Calories – 473
• Protein – 36g
• Carbs – 57g
• Fat – 25g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

• 100g quinoa
• ½ red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• 200g chicken
• 1 tbsp extra-virgin olive oil
• 150g tomato, roughly chopped
• handful pitted black kalamata olives
• ½ red onion, finely sliced
• 50g feta cheese, crumbled
• small bunch mint leaves, chopped
• juice and zest ½ lemon

Instructions

1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day Mediterranean Diet Plan PDF

Day 6

Breakfast: Blueberry Oats Bowl

Lunch: 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.

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 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. 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.

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Day 7

Breakfast: Banana Yogurt Pots

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: 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.

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Shopping List

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

View 7 Day Mediterranean Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of healthy Mediterranean recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.