In this article dedicated to menu ideas for the Mediterranean diet, you will find:

The benefits of the Mediterranean diet are proven: recognized by UNESCO as an intangible cultural heritage since 2010 and voted the best diet in 2023 by U.S. News and World Report for promoting healthy eating, the Mediterranean diet has grown far beyond Southern Europe.

Very popular with those who want to follow a healthy lifestyle in the long run, the Mediterranean diet helps reduce the risk of many diseases (diabetes, cardiovascular issues, Alzheimer’s) while encouraging a balanced diet.

The principles of the Mediterranean diet are simple:

Put seasonal fruits and vegetables at the center of your plate
Favor whole grains, legumes, and nuts
Use plant-based fats (such as olive oil)
Choose lean proteins (fish, eggs, poultry) over red meat
Avoid processed or refined products

Learn more about vegetable oils—and especially coconut oil—by listening to our dedicated podcast, (only available in French for now). In 10 minutes, discover the real impact of coconut oil on your health and the environment.

If you wish to adopt this diet, we offer you recipe ideas from breakfast to dinner to help you create Mediterranean diet menus. Find our video courses on healthy cooking at tchac.co.

The Mediterranean Diet Breakfast

In the Mediterranean diet, breakfast is very important! It is more savory than sweet, giving you all the energy you need to start your day without feeling weighed down. Discover our selection of ideal breakfast ideas to include in a Mediterranean menu. Feel free to add fresh fruits to these breakfasts!

Chia Seed Pudding

Start your day with a breakfast that fits the Mediterranean diet by trying Chef Paul Guény’s recipe, chef of a plant-based restaurant in Les Baux-de-Provence. This pudding is made with plant-based milk (homemade or store-bought) mixed with chia seeds. Lightly sweetened with a bit of honey, the pudding should rest for at least one hour in the fridge, ideally overnight. For a Mediterranean diet breakfast, we recommend preparing your pudding the night before so you can enjoy it the next morning.

Homemade Granola

If you think breakfast without cereals isn’t a real breakfast, we have the solution that easily fits into a Mediterranean menu. Follow chef Marine Gora’s advice, owner of the Gramme restaurant in Paris, to make endless variations of your granola. She explains how to create the base using oats, nuts, vegetable oil, and non-refined sweeteners (like honey or agave syrup). Then you can customize your granola to your taste and vary your breakfast each morning!

Low Glycemic Index Bread

If your favorite breakfast is simply toast, try the low glycemic index bread recipe by Bérengère Philippon, author and nutrition coach. In her recipe, she uses minimally refined, fiber-rich flours and nut powder. No yeast or resting time is needed—this bread bakes in one hour and is best enjoyed with a dollop of butter or a little fresh cheese. The ideal breakfast for a Mediterranean diet.

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Mille Trous Crêpes

Finally, if you have a special occasion and want to celebrate with a breakfast to remember, try the mille trous crêpe recipe. This crêpe, originally from North Africa, is very quick to make and is unique because it forms holes while cooking. It is perfect for absorbing a generous spoonful of honey, yogurt, or even orange blossom syrup. Serve them with fresh seasonal fruits, as chef Lucie Berthier shows in her video course. This egg- and butter-free recipe only requires 20 minutes of resting and cooks very quickly on one side. Adapted to the Mediterranean diet, these mille trous crêpes will become your favorite breakfast!

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The Mediterranean Diet Lunch

To keep your day going with the Mediterranean diet, don’t skip lunch. The ideal is to cook something quick, balanced, and filling yourself. If you usually eat lunch out, pack your meal in a small box…

Latkès

Latkès are a specialty from Eastern Europe. These small, fried vegetable fritters can be served with Greek yogurt sauce and sesame purée. Chef Lucie Berthier shares all the secrets of this delicious yet balanced recipe. It is the perfect lunch for a Mediterranean diet, full of delightful flavors!

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Broccoli Focaccia Sandwich

If you think a sandwich is off limits in a Mediterranean diet, try this delicious on-the-go meal ideal for your outings. Chef Chloé Charles explains how to make a tasty sandwich using a vegetable that is often disliked: broccoli. She turns broccoli into a creamy guacamole, then serves it between two generous slices of focaccia. Olive oil, vegetables, and lots of love: that’s the Mediterranean diet in one lunch!

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Poached Egg

To get the proteins you need for your day, eggs are an excellent option to include two to three times a week in a Mediterranean diet. Chef Jean François Bury teaches you five techniques for cooking eggs and turning this simple ingredient into delicious dishes. For example, he explains how to perfectly poach an egg and then serve it on delicious toast, with endless variations…

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Revised Vinaigrette Leeks

For a light and quick lunch on the Mediterranean diet, try revised vinaigrette leeks with flavors from around the world, prepared by chef Clémence Gommy. With a bit of tahini, miso, soy, and honey, she creates a flavor-rich dish that highlights leeks. A balanced lunch centered on a vegetable that easily fits into a Mediterranean menu.

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The Mediterranean Diet Dinner

For the Mediterranean diet, dinner should be light and made mostly with vegetables. It must be easy to digest to promote a good night’s sleep. Check out our top 6 dinner recipes for better sleep.

Artichoke with Lemon and Hazelnuts

In spring and summer, it is artichoke season! These purple artichokes, smaller than green ones, are just as delicious. However, sales of this product are declining each year because people are unsure how to cook them. Follow chef Lucie Berthier’s advice as she presents a complete, balanced plate perfect for the Mediterranean diet, made with purple artichokes, hazelnuts, and lemon. A dinner with subtle, refined flavors that lets you enjoy your Mediterranean diet without giving up pleasure!

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Citrus Salad

During winter, opt for citrus fruits. Rich in vitamin C and detoxifying, citrus fruits aid digestion. Chef Orly Zeitoun presents a delicious citrus salad with hazelnuts, gorgonzola, and endive, with a touch of honey. A colorful, flavorful plate that brings sunshine even in winter—a dinner ideal to inspire you to follow the Mediterranean diet.

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Coconut Milk Lentil Curry

The final dinner idea for a Mediterranean menu is coconut milk lentil curry. This entirely plant-based recipe is especially suited to days when you need a nourishing meal to recover from an intense day while staying true to the Mediterranean diet. Chef Wilfried Romain explains all the tips to make a great curry.

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Zucchini Crumble

One last dinner for a Mediterranean diet is zucchini crumble. This delicious recipe has the added benefit of being low glycemic. To make it, Bérengère Philippon uses a minimally refined flour, T150, which ensures a good fiber intake. She adds a little Parmesan for an extra touch of flavor. This gratin stores well for several days, so you can prepare it in advance and reheat it for later dinners!

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The Mediterranean Diet Snack (or Dessert)

To finish this article on menus for the Mediterranean diet, here are some sweet suggestions to enjoy a snack during the day or a touch of sweetness at the end of your lunch or dinner.

No-Bake Brownie

Chef Paul Guény shares an incredibly indulgent recipe for a 100% plant-based, gluten-free, no-sugar chocolate brownie. The secret? Dates instead of sugar, ground nuts instead of flour, and coconut oil instead of butter. The result is a rich, fudgy, and intensely chocolaty brownie. It can be made in large quantities and frozen, so you have small portions on hand for a quick snack.

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Lactose-Free Panna Cotta

The Mediterranean diet recommends limiting dairy from animal sources. If you want to enjoy a delicious panna cotta without cream, check out the recipe by Michelin-starred chef Julia Sedefdjian. She uses coconut milk in her recipe and finishes it with fresh seasonal fruits. This is the ideal solution for a light yet indulgent dessert.

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Low GI Banana Bread

Finally, if you want a comforting and moist slice of cake, try Bérengère Philippon’s low glycemic index banana bread. No sugar or butter is used—instead, she uses coconut oil and agave syrup to create her delicious banana bread. You can add chocolate chips, hazelnut pieces, or shredded coconut according to your taste!

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