80/20 Rule: Mediterranean Diet Meal Plan for Optimal Nutrition

Discover the power of balance and nourishment with our carefully curated Mediterranean diet meal plan, designed to embrace the transformative 80/20 rule.

Delve into the world of delectable flavors and optimal nutrition as we guide you through a week-long culinary journey that prioritizes wholesome ingredients and mindful indulgences.

Unleash the potential of the 80/20 rule within the context of the Mediterranean diet and witness the remarkable impact it can have on your overall well-being.

Join us as we navigate the art of harmonising health-conscious choices with occasional treats, making way for a sustainable and enjoyable approach to eating.

In this blog post, we’ll explore the diverse array of Mediterranean-inspired dishes that form the backbone of our meal plan.

From vibrant salads bursting with nutrient-rich vegetables to lean proteins, whole grains, and even guilt-free desserts, we’ll demonstrate how the 80/20 rule can revolutionise your eating habits and bring about a harmonious balance between nourishment and indulgence.

Prepare to embark on a culinary adventure that not only satiates your palate but also supports your body’s nutritional needs.

With our customisable meal plan, you’ll have the flexibility to adapt it to your dietary preferences and restrictions, ensuring a truly personalised approach to optimal nutrition.

Get ready to unlock the secrets of the 80/20 rule within the Mediterranean diet, as we guide you towards a healthier, more fulfilling way of eating.

Let’s embark on this gastronomic journey together, where delicious flavours and mindful choices converge for a transformative and enjoyable dining experience.

Download a pdf document with your weekly meal plan and weekly grocery list, or find it below.

Weekly Meal Plan

Monday:

Breakfast: Spinach and feta omelet with a side of whole grain toast.
Lunch: Greek salad with mixed greens, tomatoes, cucumbers, red onion, olives, and crumbled feta cheese, dressed with olive oil and lemon juice.
Snack: Greek yogurt with a drizzle of honey and a handful of mixed nuts.
Dinner: Grilled chicken breast marinated in lemon and herbs, served with roasted Mediterranean vegetables (eggplant, bell peppers, and onions) and a side of quinoa.
Dessert (20% indulgence): A small serving of fresh fruit with a dollop of whipped cream.

Tuesday:

Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and topped with sliced bananas and a sprinkle of cinnamon.
Lunch: Whole wheat pita bread stuffed with hummus, falafel, sliced tomatoes, cucumbers, and a drizzle of tahini sauce.
Snack: Sliced apple with a side of almond butter.
Dinner: Baked salmon with a Mediterranean-style couscous salad (with cherry tomatoes, cucumbers, olives, and fresh herbs).
Dessert (20% indulgence): A small portion of your favourite fruit sorbet.

Wednesday:

Breakfast: Avocado toast with whole grain bread, topped with mashed avocado, sliced tomatoes, and a sprinkle of feta cheese.
Lunch: Lentil soup with a side of whole grain bread.
Snack: Greek yogurt with a drizzle of honey and a handful of walnuts.
Dinner: Grilled vegetable skewers (with zucchini, mushrooms, bell peppers, and onions) served with a side of whole wheat pizza topped with tomato sauce, mozzarella cheese, and a variety of Mediterranean vegetables.
Dessert (20% indulgence): A small serving of dark chocolate-covered strawberries.

Thursday:

Breakfast: Vegetable frittata made with eggs, spinach, tomatoes, onions, and feta cheese.
Lunch: Mediterranean-style grain bowl with quinoa, roasted vegetables (such as eggplant and bell peppers), chickpeas, and a lemon-tahini dressing.
Snack: Sliced bell peppers with a side of tzatziki sauce.
Dinner: Grilled chicken kebabs with a side of tabbouleh salad (made with bulgur wheat, parsley, tomatoes, and lemon dressing) and a serving of roasted potatoes.
Dessert (20% indulgence): A small serving of homemade fruit compote with a dollop of Greek yogurt.

Friday:

Breakfast: Greek yogurt topped with fresh berries, a drizzle of honey, and a sprinkle of granola.
Lunch: Avocado toast with whole grain bread, topped with mashed avocado, sliced tomatoes, and a sprinkle of feta cheese.
Snack: Carrot sticks with a side of hummus.
Dinner: Grilled white fish (such as cod or halibut) with a side of sautéed spinach and a homemade cauliflower crust pizza topped with tomato sauce, grilled vegetables, and a sprinkle of low-fat cheese.
Dessert (20% indulgence): A small serving of almond and honey semolina cake.

Saturday:

Breakfast: Oatmeal topped with sliced strawberries, a drizzle of maple syrup, and a sprinkle of chia seeds.
Lunch: Caprese salad with sliced tomatoes, fresh mozzarella cheese, basil leaves, and a drizzle of balsamic glaze.
Snack: Mediterranean-style trail mix with dried fruits, nuts, and seeds.
Dinner: Grilled chicken breast with a side of roasted Brussels sprouts and a serving of whole grain pizza topped with tomato sauce, grilled chicken, spinach, and a sprinkle of feta cheese.
Dessert (20% indulgence): A small serving of your favourite gelato or frozen yogurt.

Sunday:

Breakfast: Whole grain pancakes topped with sliced bananas and a drizzle of maple syrup.
Lunch: Mediterranean quinoa salad with cherry tomatoes, cucumber, feta cheese, olives, and a lemon-herb dressing.
Snack: Sliced pear with a dollop of almond butter.
Dinner: Grilled chicken breast with a side of roasted asparagus and a healthy homemade pizza using a whole wheat crust, tomato sauce, grilled vegetables, and a sprinkle of low-fat cheese.
Dessert (20% indulgence): A small slice of homemade orange and almond cake.

Feel free to adjust the meal plan based on your preferences and dietary needs. Enjoy the delicious flavours of the Mediterranean diet with added avocado toast and healthier pizza options while following the 80/20 rule!