Meal Plan
FreeFree 7-Day Mediterranean Starter Plan
A full week of simple Mediterranean meals — breakfast, lunch, and dinner — with one consolidated shopping list. Built for busy beginners.
- Duration
- 7 days
- Included
- All 7 days
- Serves
- 2
- Price
- Free
This is the easiest way to start eating Mediterranean: seven days planned for you, using a small set of simple recipes that repeat just enough to keep your shopping list short and your week stress-free.
Day by day
Prep tip: Roast extra chicken tonight — you'll use the leftovers on Day 3.
Prep tip: Make a double batch of lentil soup — it's lunch again on Day 6.
Shopping list
Dairy
- 32 oz Plain Greek yogurt
- 18 Large eggs
- 12 oz Feta cheese
Meat
- 3 lb Chicken thighs
Seafood
- 8 Salmon fillets
Produce
- 10 Tomatoes
- 3 English cucumbers
- 3 Red onions
- 4 Bell peppers
- 10 oz Baby spinach
- 5 Lemons
- 2 cup Mixed berries
- 2 head Garlic
Pantry
- 2 can Canned chickpeas
- 1.5 cup Brown or green lentils
- 28 oz Canned crushed tomatoes
- 14 oz Canned diced tomatoes
- 6 cup Vegetable broth
- 1 cup Kalamata olives
- 1 bottle Extra-virgin olive oil
- 1 cup Walnuts
- 1 jar Honey
Preparation guide
- 1.Spend 20 minutes on Sunday: rinse the lentils, make the shakshuka sauce, and wash the greens.
- 2.Cook once, eat twice — the sheet-pan chicken and lentil soup are both built to carry into a second meal.
- 3.Keep good olive oil, lemons, and dried oregano within reach; they finish almost every dish here.
Get this plan as a free printable
We’ll email you the full plan and shopping list as a printable PDF, plus a few tips for your first week.
Our editorial team develops, cooks, and tests every recipe in a home kitchen using ingredients you can find at a regular U.S. grocery store. We follow widely published dietary guidance and cite our sources. We are not medical professionals, and our content is educational — it is not a substitute for personalized advice from a qualified healthcare provider.
This plan is a general educational resource, not medical or individualized nutrition advice. Adjust portions to your own needs, and consult a healthcare provider about any dietary concerns.
Recipes in this plan
Classic Greek Salad with Feta
Crisp cucumber, ripe tomatoes, red onion, and Kalamata olives with a block of feta and a simple olive-oil dressing — the Mediterranean on a plate.
Sheet-Pan Mediterranean Chicken
Chicken thighs roasted on one pan with bell peppers, red onion, cherry tomatoes, and olives — a hands-off, high-protein dinner that's great for meal prep.
Lemon-Garlic Salmon with Capers
Pan-seared salmon fillets finished with a bright sauce of lemon, garlic, capers, and dill — on the table in 25 minutes.
Mediterranean Lentil Soup
A hearty, budget-friendly lentil soup with carrots, celery, cumin, and a squeeze of lemon. Naturally vegan and freezer-friendly.