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Mediterranean Meal Plan

A free 7-day mediterranean meal plan with olive-oil-forward, vegetable-rich, lean-protein recipes. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day mediterranean plan leans on olive oil, vegetables, legumes, fish, and simple herbs — the everyday grocery staples behind the mediterranean diet meal plan pattern. Load the week, adjust servings, and shop from one merged list.

Avg calories
1,122.3 / day
Meals planned
28
Grocery lines
124
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — vegetable-forward mediterranean-style recipes.

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

1,122.3 cal/day

7,856.0 cal weekly

Protein

78.9 g/day

552.5 g weekly

Carbs

79.3 g/day

555.0 g weekly

Fat

51.0 g/day

357.2 g weekly

NutrientDaily avgWeekly total
Calories1,122.3 cal7,856.0 cal
Protein78.9 g552.5 g
Carbs79.3 g555.0 g
Fat51.0 g357.2 g

Grocery list

124 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • baby spinach leaves2 cup
  • basil1 tbsp
  • brown button mushrooms1 1/4 lb
  • fresh basil2 tbsp
  • fresh herb2 tbsp
  • fresh lemon juice1/8 cup
  • fresh parsley4 tbsp
  • fresh spinach6 cup
  • garlic17 clove
  • garlic powder2.82 tbsp
  • grape tomatoes8 tbsp
  • green onion6 whole
  • ground red pepper0.06 tsp
  • lemon slice1 slice
  • lemons, rind of1/3 tsp
  • lettuce leaves4 leaf
  • mushrooms7 whole
  • onion7 whole
  • onion powder1/2 tsp
  • parsley4 tbsp
  • potatoes1 whole
  • purple cabbage1 cup
  • red bell pepper4 tbsp
  • roasted red pepper4 tbsp
  • roma tomatoes2 can
  • romaine lettuce2 cup
  • spinach leaves1 leaf
  • stewed tomatoes1 can
  • tomato paste4 tbsp
  • tomato sauce2 3/4 cup
  • tomato soup1 can
  • tomatoes5 can

Meat & Seafood

  • beef base1 5/8 tsp
  • boneless chicken breast3 lb
  • corned beef3/4 lb
  • dried beef0 lb
  • ground turkey1 lb
  • lean ground beef1 1/4 lb
  • shrimp3/4 lb
  • smoked salmon1/4 lb

Dairy & Eggs

  • blueberry yogurt2 whole
  • butter2 stick
  • coconut milk1 cup
  • cream cheese2 oz
  • egg2 whole
  • eggs1 whole
  • garlic butter2 oz
  • goat cheese2 oz
  • hard-boiled egg2 whole
  • hard-boiled eggs4 whole
  • milk0.17 cup
  • parmesan cheese3 oz
  • sour cream0.17 cup

Bakery

  • ciabatta rolls4 whole
  • panko breadcrumbs1 cup
  • refrigerated crescent dinner rolls1 whole
  • whole grain bread40 slice
  • whole wheat bread160 slice

Pantry

  • balsamic vinegar1 cup
  • black beans1 can
  • cooked jasmine rice12 3/4 tbsp
  • dark red kidney beans2 can
  • extra virgin olive oil7 1/3 tbsp
  • flour1 1/2 cup
  • navy beans6 can
  • olive oil7 tbsp
  • pecans8 tbsp
  • red bean paste1 tbsp
  • red wine vinegar1/4 cup
  • sesame oil1/2 tbsp
  • soy sauce4 tbsp
  • splenda sugar substitute1 tbsp
  • sugar12 7/8 tbsp
  • tuna packed in oil1 1/2 cup
  • vegetable oil2 cup
  • white vinegar9 1/8 tbsp

Spices

  • cayenne pepper0.8 tsp
  • chili powder2.43 tbsp
  • chili seasoning mix1 package
  • creole seasoning2 tsp
  • garlic salt0.93 tsp
  • ground black pepper2 1/2 tsp
  • lemon-pepper seasoning1 tsp
  • pepper1.44 tsp
  • salt1 1/2 tbsp

Other

  • artichoke hearts8 oz
  • baguette4 whole
  • baking powder1 3/4 tsp
  • baking soda3/8 tsp
  • beets1 whole
  • best foods mayonnaise4 tbsp
  • blueberries5 1/3 tbsp
  • celery3 stalk
  • chickpeas1 whole
  • coarse grain mustard4 cup
  • curry powder1 tbsp
  • dijon mustard2/3 tbsp
  • edamame2 cup
  • elbow macaroni1 1/2 cup
  • firm tofu1 lb
  • fresh chives10 tbsp
  • fresh dill1 tsp
  • halibut fillets4 fillet
  • hamburger14 oz
  • hearts of palm2 whole
  • kalamata olive10 2/3 tbsp
  • margarine3.2 tbsp
  • mayonnaise1 cup
  • mint leaf1 1/2 tsp
  • mixed sprouts1 cup
  • prepared horseradish1/2 tsp
  • red burgundy wine0.8 cup
  • shallot1 1/2 tsp
  • sweet pickle relish2/3 tbsp
  • tilapia fillets1 1/2 lb
  • toasted sesame seeds1 tbsp
  • tuna6 whole
  • unsalted peanuts8 tbsp
  • vanilla1/3 tsp
  • vegan mayonnaise6.71 tbsp
  • vegetable stock3 cup
  • water0.2 cup
  • white wine2 cup
  • yellow mustard2/3 tbsp

Who this plan is for

Anyone who wants a mediterranean diet meal plan without specialty products. Swap meals freely after loading and export a PDF for the fridge. For a related option, see our heart-healthy meal plan.