5 Day Plant Based Mediterranean Meal Plan for Balanced Energy

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There’s no doubt that we’re big fans of the Mediterranean Diet for many reasons. It’s touted as one of the healthiest diet lifestyles out there. It’s versatile, flexible and had such a balanced approach to wellness.

This particular meal plan focuses on plant based nutrition. If you’re a plant based eater or want to be, this meal plan is for you. Plant-based Mediterranean living is less about rigid rules and more about creating meals that feel nourishing, satisfying, and supportive of steady energy.

This 5-day meal plan is designed to give you structure without restriction. You’ll find a mix-and-match selection of breakfasts, lunches, dinners, and snacks inspired by Mediterranean principles — whole foods, healthy fats, plant-forward proteins, and plenty of color.

Use the meal calendar if you love having a plan, or simply pull ideas as inspiration throughout the week.

How This Meal Plan Works

  • 3 breakfast options, 3 lunch options, and 3 dinner options

  • Mix and match meals based on hunger, schedule, and preference

  • Optional snacks included

  • Portions and calories are provided as a general guide, not a rule

  • Meal calendar for structure (for those that want it)

  • Grocery list to set you up for success


 
 

Breakfast Options

BANANA NUT QUINOA BOWL

A warm, grounding breakfast that’s quick to make and deeply satisfying.

Calories: 268 per serving

Ingredients

  • 1/2 cup quinoa flakes

  • 1 cup unsweetened almond milk

  • 1/4 tsp cinnamon

  • 1/2 tsp vanilla extract

  • 1 banana, divided

  • 1/4 cup walnuts, roughly chopped

Directions

  1. In a small saucepan over medium heat, combine quinoa flakes, almond milk, cinnamon, and vanilla. Add half the banana and mash gently.

  2. Bring to a boil, then reduce heat and simmer for 3 minutes.

  3. Divide into bowls and top with remaining banana and walnuts. Enjoy.

COCONUT YOGURT PARFAIT

Light, refreshing, and perfect for busy mornings.

Calories: 231 per serving

Ingredients

  • 2 cups unsweetened coconut yogurt, divided

  • 1/4 cup walnuts, roughly chopped, divided

  • 1 cup strawberries, chopped, divided

Directions

  1. Layer half of the yogurt in a bowl or jar.

  2. Top with half the walnuts and strawberries.

  3. Repeat layers and serve.

CHERRY CHIA YOGURT BOWL

Simple, fiber-rich, and gently energizing.

Calories: 230 per serving

Ingredients

  • 1 1/2 cups unsweetened coconut yogurt

  • 3 tbsp chia seeds

  • 1 cup cherries, pitted and sliced

Directions

  1. Add the coconut yogurt to a bowl and stir in the chia seeds until well combined.

  2. Top with sliced cherries and enjoy immediately, or refrigerate for 10–15 minutes to allow the chia seeds to thicken slightly.


 
 


Lunch Options

LENTIL & CORN CHOPPED SALAD

Bright, filling, and rich in plant-based protein.

Calories: 505 per serving

Ingredients

  • 1 cup cooked lentils, rinsed

  • 1 cup cooked corn

  • 1 red bell pepper, diced

  • 1 medium tomato, diced

  • 1/4 cup red onion, finely chopped

  • 1 avocado, chopped

  • 2 tbsp extra virgin olive oil

  • 2 tbsp lime juice

  • 1 tbsp fresh cilantro, finely chopped

  • 1 small garlic clove, minced

Directions

  1. Divide the lentils, corn, bell pepper, tomato, red onion, and avocado between bowls.

  2. In a small jar, combine olive oil, lime juice, cilantro, and garlic. Shake well.

  3. Drizzle dressing over the salads, toss gently, and enjoy.

MEDITERRANEAN CHICKPEA QUINOA BOWL

A classic Mediterranean-style bowl with healthy fats.

Calories: 466 per serving

Ingredients

  • 1/2 cup quinoa, dry

  • 1/2 head romaine hearts, chopped

  • 1/2 cup cooked chickpeas

  • 1/2 cucumber, chopped

  • 1/2 red bell pepper, chopped

  • 1/4 cup red onion, finely chopped

  • 1/4 cup hummus

  • 1/4 cup pitted Kalamata olives

  • 2 tbsp extra virgin olive oil

  • 1 1/2 tbsp apple cider vinegar

  • 1/4 tsp Italian seasoning

  • 1/16 tsp sea salt

Directions

  1. Cook quinoa according to package directions and set aside.

  2. Divide romaine between bowls and top with quinoa, chickpeas, cucumber, bell pepper, red onion, hummus, and olives.

  3. Combine olive oil, apple cider vinegar, Italian seasoning, and salt in a jar. Shake well.

  4. Drizzle dressing over bowls and serve.

LEMONY WHITE BEAN AND QUINOA BOWL

Fresh, zesty, and deeply nourishing.

Calories: 478 per serving

Ingredients

  • 2/3 cup quinoa, dry

  • 2 cups cannellini beans, drained and rinsed

  • 1/2 red bell pepper, chopped

  • 1/4 cup red onion, finely chopped

  • 1/4 cup lemon juice

  • 1/2 garlic clove, minced

  • 1 tsp dried parsley

  • 1/4 tsp sea salt

  • 1/2 cucumber, sliced

  • 1 cup cherry tomatoes, chopped

Directions

  1. Cook quinoa according to package directions and allow to cool slightly.

  2. In a bowl, combine beans, bell pepper, and red onion.

  3. Whisk lemon juice, garlic, parsley, and salt. Pour over bean mixture and stir.

  4. Divide quinoa and bean mixture into bowls and top with cucumber and tomatoes.


 
 


Dinner Options

HUMMUS PASTA

Creamy, comforting, and quick.

Calories: 340 per serving

Ingredients

  • 6 oz chickpea pasta, dry

  • 1/2 cup frozen edamame

  • 3/4 tsp extra virgin olive oil

  • 1/2 cup cherry tomatoes, halved

  • 2 cups arugula

  • 2 1/4 tsp lemon juice

  • 1/2 cup hummus

  • 1 1/2 tsp everything bagel seasoning

  • Sea salt and black pepper, to taste

Directions

  1. Bring a large pot of salted water to a boil. Cook pasta according to package directions, adding edamame during the last 2 minutes. Reserve some pasta water, then drain and rinse.

  2. In the same pot, heat olive oil over medium heat. Add tomatoes, arugula, and lemon juice and cook until just wilted.

  3. Add pasta and edamame back to the pot. Stir in hummus, adding pasta water as needed to reach desired consistency.

  4. Season with everything bagel seasoning, salt, and pepper. Serve warm.

PESTO QUINOA & WHITE BEAN SALAD

Simple and satisfying with bold Mediterranean flavor.

Calories: 453 per serving

Ingredients

  • 1/2 cup quinoa, dry

  • 1/3 cup pesto

  • 1 1/2 tbsp lemon juice

  • 1 cup cannellini beans, drained and rinsed

  • 1/4 cup red onion, finely chopped

  • Sea salt and black pepper, to taste

Directions

  1. Cook quinoa according to package directions and let cool slightly.

  2. In a bowl, whisk pesto and lemon juice.

  3. Add quinoa, beans, and red onion. Toss to combine.

  4. Season with salt and pepper and serve.

LENTIL MEATBALLS & PASTA

Hearty, comforting, and plant-forward.

Calories: 413 per serving

Ingredients

  • 1/3 cup dry green lentils

  • 2/3 cup vegetable broth

  • 1/3 tsp extra virgin olive oil

  • 3 1/4 tbsp shallot, chopped

  • 1 3/4 tsp ground flax seed

  • 1 3/4 tbsp water

  • 2 1/3 tbsp nutritional yeast

  • 1/3 cup almonds, chopped

  • 1/2 tsp sea salt

  • 1/3 cup parsley, divided, chopped

  • 6 oz chickpea pasta

  • 1 1/4 cups tomato sauce

Directions

  1. Add lentils and broth to a saucepan. Bring to a boil, then reduce heat and simmer for 15–20 minutes until tender. Drain excess liquid.

  2. Preheat oven to 400°F (204°C). Line a baking sheet with parchment paper.

  3. Heat olive oil in a skillet and sauté shallots for 4–5 minutes until softened.

  4. In a small bowl, mix flax seed and water and let thicken for a few minutes.

  5. Add lentils, shallots, flax mixture, nutritional yeast, almonds, salt, and half the parsley to a food processor. Pulse until the mixture holds together.

  6. Roll into golf-ball-sized meatballs and place on the baking sheet. Bake for 25 minutes, flipping halfway.

  7. Cook pasta according to package directions. Warm with tomato sauce.

  8. Serve pasta topped with lentil meatballs and remaining parsley.


 
 



Grocery List (5-Day Plant-Based Mediterranean Meal Plan)

This list covers all recipes in the plan. Pantry staples like salt, pepper, and olive oil may already be on hand.

Produce

  • Bananas (3–4)

  • Strawberries (2–3 cups)

  • Cherries (1 cup)

  • Red bell peppers (3–4)

  • Cherry tomatoes (2 cups)

  • Romaine hearts (1/2 head)

  • Cucumber (2)

  • Avocado (1)

  • Red onion (2)

  • Shallot (1 small)

  • Garlic (1 bulb)

  • Fresh parsley (1 bunch)

  • Fresh cilantro (1 small bunch)

  • Arugula (2 cups)

  • Lemons (2–3)

Grains & Pasta

  • Quinoa flakes

  • Quinoa (dry)

  • Chickpea pasta (2 boxes or ~12 oz total)

  • Seed crackers

Legumes & Plant Proteins

  • Dry green lentils

  • Canned or cooked lentils

  • Chickpeas (1 can)

  • Cannellini beans (2 cans)

  • Frozen edamame

Dairy-Free / Plant-Based

  • Unsweetened almond milk

  • Unsweetened coconut yogurt

  • Hummus

  • Vegetable broth

Nuts, Seeds & Healthy Fats

  • Walnuts

  • Almonds

  • Chia seeds

  • Ground flax seed

  • Extra virgin olive oil

Pantry & Flavor Boosters

  • Pesto

  • Tomato sauce

  • Nutritional yeast

  • Everything bagel seasoning

  • Italian seasoning

  • Cinnamon

  • Vanilla extract

  • Sea salt & black pepper

  • Apple cider vinegar

Tip: If you prefer less prep during the week, cook a batch of quinoa and lentils ahead of time and store them in the fridge for easy assembly.


 
 


Coach’s Notes: Making This Meal Plan Your Own

This plan is meant to be a starting point, not a set of rules. Plant-based Mediterranean living works best when it flexes with your body, your preferences, and your season of life.

Here are a few simple ways to personalize this plan so it truly supports you:

  • Adjust portions without guilt. Some days you may need a little more volume or protein, other days less. Let hunger, fullness, and energy guide you.

  • Repeat meals you love. If one lunch or dinner really works for you, feel free to enjoy it multiple times during the week.

  • Swap ingredients freely. Use different vegetables, beans, or greens based on what you enjoy or have on hand. Mediterranean eating is flexible by nature.

  • Modify fats intentionally. Add more olive oil, nuts, or avocado if you need sustained energy, or scale back slightly if meals feel too heavy.

  • Honor digestion. If raw foods don’t feel great, lightly sauté vegetables or choose cooked options more often.

  • Season to satisfaction. Herbs, spices, citrus, and vinegars are encouraged—flavor is part of nourishment.

Most importantly, notice how you feel. Balanced energy, stable moods, and a sense of ease around food are signs you’re supporting both body and mind.

This isn’t about eating perfectly—it’s about eating in a way that feels supportive, grounded, and sustainable.


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