What if I Don’t Like Everything on the Meal Plan?
This Meal Plan is Flexible
Like the Mediterranean Diet, this meal plan is flexible. Within this 10-day menu, you can:
- Swap one whole grain for another, such as farro, barley, couscous, or quinoa. You may prefer to use one grain for a week and another for the second week to reduce cooking time—and that is perfectly fine.
- Swap one legume for another, such as chickpeas, lentils, beans, or fava beans
- Swap nuts while keeping portion sizes consistent
- Swap fruits seasonally while maintaining similar portion sizes
When making swaps, be thoughtful about protein choices. Try to stay within the same category where possible (fish, seafood, or poultry). If you don’t enjoy fish, you can replace it with legumes or lentil-based meals. You can also shift intake by adding 1–2 additional days of chicken or turkey while keeping overall balance and portions consistent.
Portion control is important to maintain balance across meals. As traditional Mediterranean foods, pasta and pizza are on this 10-day meal plan. This 10-day meal plan is to help aid a feel-good summer. Pizza and pasta are occasional meals within the 10-day cycle and are not intended to be repeated.
Join Us as We Kickstart Summer Eating on this Free 10-Day Meal Plan
We started this meal plan just a few days ago, and my sweetheart has already stopped calling it a “diet on a diet,” which is what he usually says whenever I get too specific about the Mediterranean diet. That alone says a lot about how this way of eating feels in real life: simple, satisfying, and enjoyable. I hope you enjoy following along with the Free 10-Day Meal Plan for Summer Eating on the Mediterranean Diet. For daily inspiration, updates, and real-life meals from the plan, you can follow Olive Sunshine on Facebook. Pease feel free to reach out with any questions or thoughts along the way. Thanks for reading!
P.S. If you would like the printable grocery list for this 10-day summer meal plan, head over to the Olive Sunshine Facebook page and comment “GROCERY LIST” on the pinned post. I’ll send it directly to your messages so you can download and use it when you shop!
