The 7-Day Mediterranean Meal Plan
Eat like the healthiest people on Earth — simple, olive oil-rich, and delicious.
Prep Time
2 hours Sunday
Servings
Serves 2
Est. Cost
$85/week
Pro Tip
Olive oil is the cornerstone of this plan — use it generously in cooking and as a finishing drizzle. A good extra-virgin olive oil costs more than vegetable oil but is a genuine flavour multiplier: roasted vegetables, fish, and legumes all taste significantly better finished with a tablespoon of good EVOO.
Your 7-Day Meal Schedule
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Greek Yogurt with Walnuts, Honey, and Sliced Fresh Figs | Classic Greek Salad with Kalamata Olives, Feta, Cucumber, and Olive Oil | Baked Lemon-Oregano Salmon with Quinoa and Roasted Zucchini | A handful of almonds and a mandarin orange |
| Tuesday | Whole Grain Toast with Smashed Avocado, Sliced Tomato, and Sea Salt | White Bean and Roasted Garlic Soup with Crusty Whole Grain Bread | Chicken Souvlaki with Tzatziki, Warm Pita, and Tomato-Cucumber Salad | Hummus with sliced bell pepper |
| Wednesday | Overnight Oats with Pistachios, Dried Apricot, and Cinnamon | Leftover Chicken Souvlaki in a Pita with Extra Tzatziki | Baked Cod with Lemon-Caper Sauce, Roasted Cherry Tomatoes, and Orzo | Greek yogurt with a drizzle of honey |
| Thursday | Shakshuka with Crusty Bread and Crumbled Feta | Lentil Soup with Cumin, Lemon, and Fresh Herbs | Pan-Seared Chicken Thighs with Olive-Tomato Ragu over Orzo | Walnuts and a handful of olives |
| Friday | Whole Grain Toast with Tahini, Sliced Banana, and Cinnamon | Leftover Lentil Soup with Whole Grain Pita and Olive Oil Dip | Sheet Pan Mediterranean Shrimp with Cherry Tomatoes, Olives, and Feta over Rice | Hummus with cucumber and carrot |
| Saturday | Soft Scrambled Eggs with Sautéed Cherry Tomatoes, Basil, and Feta | Tuna, White Bean, and Arugula Salad with Lemon-Olive Oil Dressing | Lamb Meatballs in Spiced Tomato Sauce with Couscous and Mint Yogurt | A handful of pistachios and dried figs |
| Sunday | Greek Yogurt with Pomegranate Seeds, Almonds, and a Drizzle of Honey | Leftover Lamb Meatballs over Couscous with Flat Bread | Roasted Vegetable and Chickpea Tagine with Couscous and Fresh Cilantro | Olives, walnuts, and a small piece of dark chocolate |
Breakfast
Greek Yogurt with Walnuts, Honey, and Sliced Fresh Figs
Lunch
Classic Greek Salad with Kalamata Olives, Feta, Cucumber, and Olive Oil
Dinner
Baked Lemon-Oregano Salmon with Quinoa and Roasted Zucchini
Snack
A handful of almonds and a mandarin orange
Breakfast
Whole Grain Toast with Smashed Avocado, Sliced Tomato, and Sea Salt
Lunch
White Bean and Roasted Garlic Soup with Crusty Whole Grain Bread
Dinner
Chicken Souvlaki with Tzatziki, Warm Pita, and Tomato-Cucumber Salad
Snack
Hummus with sliced bell pepper
Breakfast
Overnight Oats with Pistachios, Dried Apricot, and Cinnamon
Lunch
Leftover Chicken Souvlaki in a Pita with Extra Tzatziki
Dinner
Baked Cod with Lemon-Caper Sauce, Roasted Cherry Tomatoes, and Orzo
Snack
Greek yogurt with a drizzle of honey
Breakfast
Shakshuka with Crusty Bread and Crumbled Feta
Lunch
Lentil Soup with Cumin, Lemon, and Fresh Herbs
Dinner
Pan-Seared Chicken Thighs with Olive-Tomato Ragu over Orzo
Snack
Walnuts and a handful of olives
Breakfast
Whole Grain Toast with Tahini, Sliced Banana, and Cinnamon
Lunch
Leftover Lentil Soup with Whole Grain Pita and Olive Oil Dip
Dinner
Sheet Pan Mediterranean Shrimp with Cherry Tomatoes, Olives, and Feta over Rice
Snack
Hummus with cucumber and carrot
Breakfast
Soft Scrambled Eggs with Sautéed Cherry Tomatoes, Basil, and Feta
Lunch
Tuna, White Bean, and Arugula Salad with Lemon-Olive Oil Dressing
Dinner
Lamb Meatballs in Spiced Tomato Sauce with Couscous and Mint Yogurt
Snack
A handful of pistachios and dried figs
Breakfast
Greek Yogurt with Pomegranate Seeds, Almonds, and a Drizzle of Honey
Lunch
Leftover Lamb Meatballs over Couscous with Flat Bread
Dinner
Roasted Vegetable and Chickpea Tagine with Couscous and Fresh Cilantro
Snack
Olives, walnuts, and a small piece of dark chocolate
Key Staples for This Plan
Full list generated automatically in Tablespoon when you sign up.
- 2 salmon fillets + 2 cod fillets
- 500g boneless chicken thighs
- 300g peeled shrimp
- 200g ground lamb
- Extra-virgin olive oil (500ml bottle)
- 1 x 400g can white cannellini beans
- 300g dried green lentils
- 200g dry orzo pasta
Sunday Meal Prep Tips
Make tzatziki in a big batch on Sunday — it keeps 5 days and serves as both a condiment for the souvlaki and a dip for vegetables throughout the week.
Cook lentil soup and white bean soup on Sunday as your weekday lunch anchors. Both are better the next day and take 30 minutes total to make.
Toast a large batch of pita breads on Sunday (wrap in foil and heat in the oven for 5 min at 350°F) then store in a zip-lock. Warm pita all week for 30 seconds in the microwave.
Recipes for This Plan
Frequently Asked Questions
What do you eat on a Mediterranean diet meal plan?
The Mediterranean diet is built around: fish and seafood (2–3 times per week), legumes (lentils, chickpeas, white beans — several times per week), vegetables in abundance (particularly roasted and dressed with olive oil), whole grains (orzo, couscous, whole grain pita), and modest amounts of poultry and dairy (primarily Greek yogurt and feta). Red meat appears occasionally — this plan has lamb meatballs on Saturday. The defining feature is olive oil as the primary fat, used generously in cooking and as a finisher.
Is the Mediterranean diet good for weight loss?
Yes — multiple large studies, including the PREDIMED trial and the Lyon Diet Heart Study, show that Mediterranean eating is more effective for long-term weight management than low-fat diets. The mechanism isn't strict calorie counting — it's that the combination of healthy fats (olive oil, nuts), lean protein (fish, legumes), and high-fiber vegetables creates sustained satiety throughout the day. Most people on a Mediterranean diet naturally eat fewer calories without tracking, because they're not hungry.
How expensive is the Mediterranean diet per week?
This 7-day Mediterranean plan costs approximately $85 for two people ($42.50/person), which is in line with most healthy eating plans. The relative cost compared to a generic omnivore diet is slightly higher because of olive oil, fish, and fresh produce — but it's significantly cheaper than buying specialty diet products or supplements. The key to keeping costs down is relying on dried lentils and canned beans (both under $2 per use) as the protein base for several meals rather than fish every night.
Ready to stop planning manually?
Tablespoon builds your meal plan from what's already in your fridge — scan your receipts, track what you have, and get a personalized plan that uses up your groceries before they expire.
Start Free →