7 day meal plan - Here is a 7-day meal plan for someone following a Mediterranean diet:

Day 1:

• Breakfast: Greek yogurt with honey and mixed berries, whole grain toast

• Snack: Apple slices with almond butter

• Lunch: Greek salad with grilled chicken, feta cheese, and olives

• Snack: Hummus with whole grain pita chips

• Dinner: Grilled salmon with roasted vegetables and quinoa

Day 2:

• Breakfast: Spinach and feta omelette, whole grain toast

• Snack: Carrot sticks with tzatziki dip

• Lunch: Quinoa tabbouleh salad with grilled shrimp

• Snack: Mixed nuts

• Dinner: Chicken souvlaki with Greek salad and whole grain pita bread

Day 3:

• Breakfast: Oatmeal with almond milk, sliced banana, and walnuts

• Snack: Greek yogurt with mixed berries

• Lunch: Whole grain wrap with hummus, grilled vegetables, and feta cheese

• Snack: Apple slices with peanut butter

• Dinner: Grilled chicken with roasted sweet potatoes and green beans

Day 4:

• Breakfast: Smoothie bowl with Greek yogurt, mixed berries, and granola

• Snack: Sliced bell peppers with tzatziki dip

• Lunch: Mediterranean tuna salad with mixed greens and whole grain crackers

• Snack: Mixed nuts

• Dinner: Grilled salmon with roasted asparagus and quinoa

Day 5:

• Breakfast: Whole grain toast with avocado, sliced tomato, and a fried egg

• Snack: Hummus with carrot sticks

• Lunch: Greek salad with grilled chicken, feta cheese, and olives

• Snack: Mixed berries with Greek yogurt

• Dinner: Whole grain pasta with roasted vegetables and feta cheese

Day 6:

• Breakfast: Greek yogurt with honey and sliced banana, whole grain toast

• Snack: Mixed nuts

• Lunch: Quinoa tabbouleh salad with grilled chicken

• Snack: Apple slices with almond butter

• Dinner: Grilled shrimp skewers with roasted vegetables and brown rice

Day 7:

• Breakfast: Omelette with mixed vegetables and feta cheese, whole grain toast

• Snack: Greek yogurt with mixed berries

• Lunch: Whole grain wrap with hummus, mixed vegetables, and feta cheese

• Snack: Carrot sticks with tzatziki dip

• Dinner: Grilled chicken with roasted vegetables and quinoa

Note: This meal plan is intended as a guide and can be adjusted to meet individual dietary needs and preferences. Additionally, portion sizes should be adjusted based on individual calorie needs.