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Generally, this is how I plan my Mediterranean dinners for my family: Meatless dinners : 2 to 3 times per week Fish and seafood dinners : 2 to 3 times per week Chicken or lean meat dinner : 1 to 2 times per week Red meat: On occasion (and no more than 1 time per week) Leftovers : When possible, to avoid waste (at least 1 time per week) 7 Days of Mediterranean Meals Youll find hundreds of Mediterranean recipes here on our site, but I put together a sample Mediterranean diet meal plan with a few easy recipes to get you started: Monday BREAKFAST: PROTEIN-PACKED BREAKFAST HUMMUS BOWLS These Mediterranean breakfast bowls with eggs, hummus, and veggies are delicious and filling