Week 1

This meal plan is based on the traditional foods of countries like Greece, Italy, and Spain. Key components include: plenty of fresh vegetables and fruits, whole grains, legumes, nuts, seeds, and healthy fats (especially extra virgin olive oil). Fish is included twice, and red meat is excluded.

Shopping List & Staples

Pantry

  • extra virgin olive oil
  • whole wheat pasta
  • bread
  • couscous
  • brown rice
  • canned beans (cannellini, black, garbanzo)
  • garlic
  • onions
  • lemons
  • red wine vinegar
  • herbs (oregano, basil, thyme)
  • almonds
  • walnuts

Dairy/Refrigerated

  • greek yogurt (plain)
  • feta cheese
  • eggs
  • hummus

Produce

  • mixed greens
  • spinach
  • cucumber
  • tomatoes
  • bell peppers
  • zucchini
  • avocado
  • seasonal fruits (apples, oranges, berries)
  • potatoes

Protein

  • salmon fillets
  • chicken breasts
  • canned tuna (in olive oil)

Meal Plan

Day Breakfast Lunch Dinner Snack/Dessert
Monday Greek yogurt with berries, walnuts, and a drizzle of honey. Leftover Quinoa Salad from Sunday. Lentil Soup (made with olive oil, carrots, celery, and onion) served with whole-grain bread for dipping. Apple slices with a handful of almonds.
Tuesday Two scrambled eggs with sautéed spinach and a side of whole-wheat toast. Whole-wheat pita stuffed with hummus, cucumber, and tomato. Sheet Pan Chicken and Vegetables: Chicken breast tossed with bell peppers, onions, zucchini, and olive oil, baked until tender. Small bowl of olives and a piece of feta cheese.
Wednesday Oatmeal cooked with water or milk, topped with sliced banana and cinnamon. Leftover Sheet Pan Chicken & Veggies (served cold over mixed greens). Whole Wheat Pasta Primavera: Pasta tossed with asparagus, peas, cherry tomatoes, and a light sauce made from olive oil and garlic. Orange.
Thursday Whole-wheat toast topped with mashed avocado, a drizzle of olive oil, and sea salt. Tuna Salad (Mediterranean Style): Canned tuna mixed with white beans, red onion, capers, and olive oil, served over greens. Baked Salmon seasoned with lemon and dill, served with roasted potatoes and green beans. Handful of pistachios.
Friday Greek yogurt with peaches and chia seeds. Leftover Baked Salmon and Green Beans. Homemade Pizza (Whole Wheat Crust): Topped with tomato sauce, mozzarella (minimal), and lots of roasted vegetables (artichoke hearts, peppers). A small square of dark chocolate (70%+ cocoa).
Saturday Mediterranean Breakfast Platter: Hard-boiled egg, small piece of whole-wheat bread, tomato, cucumber slices, and a spoonful of hummus. Large Greek Salad: Mixed greens, tomato, cucumber, red onion, olives, and a sprinkle of feta, dressed with olive oil and red wine vinegar. Beef & Vegetable Kebabs (Lean Beef): Very lean beef pieces grilled with bell peppers, tomatoes, and mushrooms. Served with brown rice. Grapes.
Sunday Smoothie made with spinach, frozen banana, plain yogurt, and a splash of water/milk. Leftover Kebabs served in a whole-wheat wrap. Quinoa Salad: Quinoa mixed with chickpeas, finely diced cucumber, bell peppers, parsley, and a lemon-olive oil dressing. Two dried figs.

Core Guidelines:

  • Hydration: Drink plenty of water throughout the day.
  • Oil: Use Extra Virgin Olive Oil as your primary fat for cooking and dressing.
  • Dairy: Choose plain Greek yogurt and use cheese (like feta) as a garnish, not the main ingredient.
  • Flexibility: Feel free to swap proteins—you can substitute chickpeas or beans for chicken on any day.
  • Preparation: Prep grains like quinoa and brown rice on Sunday to make weeknight dinners faster.

Week 2

This plan offers new recipes and flavor profiles while adhering to the core principles: seasonal vegetables, whole grains, healthy fats from olive oil, and lean protein (fish, beans, poultry).

Shopping List Additions

Protein/Seafood

  • Shrimp (frozen or fresh)
  • lean ground turkey, cod or tilapia fillets

Produce

  • zucchini
  • fresh parsley
  • mint
  • fresh dill
  • bell peppers (various colors)
  • baby potatoes

Grains/Pantry

  • farro
  • bulgur wheat (or substitute brown rice/quinoa)
  • whole wheat pitas

Dairy

  • ricotta cheese

Meal Plan

Day Breakfast Lunch Dinner Snack/Dessert
Monday Vegetable Omelet: 2 eggs cooked with spinach, mushrooms, and a sprinkle of feta. Quinoa or Farro Salad with diced cucumber, tomatoes, and canned chickpeas (tossed in lemon-olive oil dressing). Shrimp Scampi: Shrimp cooked with garlic, lemon juice, and olive oil, served over whole-wheat pasta or zucchini noodles. Handful of walnuts.
Tuesday Whole-wheat toast topped with low-fat ricotta cheese, sliced tomato, and fresh basil.Leftover Shrimp Scampi. Tabbouleh Bowl: Tabbouleh (made with bulgur) served alongside homemade black bean hummus and fresh carrot/celery sticks. Plain Greek yogurt with a drizzle of honey.  
Wednesday Smoothie made with Greek yogurt, spinach, almond milk, and a small apple. Leftover Tabbouleh Bowl components. Lemony Turkey Meatballs: Lean ground turkey meatballs baked with lemon zest and herbs, served with a large side of roasted zucchini and bell peppers. Piece of seasonal fruit (e.g., pear).
Thursday Greek yogurt with toasted sliced almonds and mixed berries. Turkey Meatball leftovers, served over mixed greens with a simple vinaigrette. Pesto Baked Cod: Cod fillet baked with a spoonful of store-bought or homemade pesto and cherry tomatoes. Served with roasted baby potatoes. Olives and whole-grain crackers.
Friday Oatmeal prepared with water, topped with sliced peaches and a pinch of cardamom. Lemony Tuna Salad: Canned tuna (in olive oil) with lemon, parsley, and olive oil, served in a whole-wheat pita pocket with lettuce. Homemade Falafel: Baked (not fried) falafel served with a side of tzatziki (yogurt-cucumber dip) and a large cucumber and tomato salad. A small square of dark chocolate.
Saturday Mediterranean Breakfast Plate: Whole-wheat bread, sliced avocado, hard-boiled egg, and a small side of sliced oranges. Leftover Falafel and Tzatziki.Chicken Skewers (Souvlaki Style): Chicken cubes marinated in lemon and oregano, grilled or baked. Served with brown rice and grilled zucchini. Handful of pistachios.  
Sunday Whole-wheat pancake (single serving) topped with fresh berries. Leftover Chicken Skewers and Brown Rice. Large Vegetable Minestrone Soup: Packed with beans, tomatoes, zucchini, carrots, and a small amount of whole-wheat pasta. (Perfect for Monday lunch leftovers!) Two dates stuffed with an almond.

Meal Prep Tips:

  • Cook a large batch of farro or brown rice on Sunday to use for Monday’s lunch and Saturday/Sunday dinners.
  • Turkey Meatballs: Make a double batch of the turkey meatballs on Wednesday; use half for dinner and half for Thursday’s lunch.
  • Tzatziki: Prepare the tzatziki on Friday to use as a dip for the falafel and a dressing for salads throughout the weekend.

Week 3

This plan expands on the core Mediterranean staples, incorporating more legumes, exploring North African influences (Morocco), and focusing on whole grains like couscous.

Shopping List Additions

Protein/Seafood

  • halibut
  • sardines (canned in olive oil)
  • eggs (if needed)

Produce

  • red onion
  • sweet potatoes
  • pineapple
  • fresh parsley
  • fresh dill
  • kale
  • figs
  • dried apricots

Grains/Pantry

  • hole wheat couscous
  • za’atar seasoning
  • cumin
  • coriander
  • capers

Dairy

  • ricotta cheese
  • goat cheese
  • feta.

Meal Plan

Day Breakfast Lunch Dinner Snack/Dessert
Monday Shakshuka: Two eggs poached in a simple spicy tomato sauce, served with a slice of whole-wheat bread for dipping. Leftover White Bean & Kale Soup from Sunday. Chicken Shawarma Bowls: Grilled, seasoned chicken (or chickpeas for vegetarian) served with brown rice, cucumber, tomato, and a yogurt drizzle. Small handful of walnuts.
Tuesday Plain Greek yogurt topped with figs and a sprinkle of za’atar seasoning. Leftover Chicken Shawarma Bowl components (served cold). Lentil Burgers: Homemade lentil patties served on a whole-wheat bun or large lettuce wrap with tomato and onion. Apple slices with a minimal amount of peanut butter.
Wednesday Oatmeal cooked with water, topped with toasted almonds and dried apricots. Leftover Lentil Burgers (crumbled over a mixed green salad). Halibut (or White Fish) with Capers and Olives: Pan-seared or baked fish with a lemon, caper, and olive topping. Served with sautéed kale. Small bowl of olives.
Thursday Whole-wheat pita pocket filled with a scrambled egg, sliced tomato, and spinach. Mediterranean Chickpea Salad: Chickpeas, celery, carrots, and parsley mixed with a light vinaigrette. Leftover Halibut and Kale. Grapes and a small piece of goat cheese.
Friday Greek yogurt with pineapple chunks and a handful of pumpkin seeds. Leftover Chickpea Salad. Moroccan Vegetable Tagine (Vegetarian): Sweet potatoes, carrots, chickpeas, and zucchini seasoned with cumin and coriander. Served with whole-wheat couscous. Two squares of dark chocolate (70%+ cocoa).
Saturday Ricotta cheese and sliced strawberries spread on whole-wheat bread. Leftover Vegetable Tagine. Sardines or Canned Salmon over a large mixed green salad with sliced avocado and red onion, dressed in olive oil and lemon.Hummus with cucumber and carrot sticks.  
Sunday Simple fruit salad (melon, berries, orange) with a side of feta cheese. Tuna salad (in olive oil) mixed with diced bell peppers and served with whole-grain crackers. White Bean & Kale Soup: (Cook a large pot for dinner and Monday lunch leftovers) Served with a small side of whole-wheat bread. Small handful of almonds and dried cranberries.

Tips for Success:

  • Spice Blends: The Chicken Shawarma and Vegetable Tagine rely heavily on spices like paprika, turmeric, cumin, and coriander. Don’t be shy with seasoning!
  • Shakshuka Base: The tomato sauce for Monday’s breakfast can be made in a large batch on Sunday, which drastically reduces your morning prep time.
  • Lentil Prep: If you’re making homemade lentil burgers, soaking or cooking the lentils ahead of time is essential. Alternatively, canned lentils work great for a quick fix.

Week 4

This week focuses on strong regional flavors, using fresh herbs, hearty white beans, and seafood. This plan avoids poultry for maximum variety compared to the previous weeks.

Shopping List Additions

Protein/Seafood

  • cod fillets
  • large eggs
  • canned white beans (cannellini beans)
  • chickpeas.

Produce

  • eggplant
  • artichoke hearts (canned or jarred)
  • fresh rosemary
  • fresh thyme
  • sun-dried tomatoes (in oil)
  • bell peppers (red, yellow)

Grains/Pantry

  • farfalle (bow-tie) or whole wheat penne pasta
  • paella rice (or substitute brown rice)
  • pine nuts

Dairy

  • ricotta cheese
  • parmesan (used minimally for garnish)

Meal Plan

Day Breakfast Lunch Dinner Snack/Dessert
Monday Egg and Vegetable Scramble: Two eggs scrambled with bell peppers, onions, and fresh parsley. Leftover Spanish Garbanzo Bean Stew from Sunday. Baked Cod with Pesto and Tomatoes: Cod fillets topped with pesto, cherry tomatoes, and a sprinkle of pine nuts. Served with brown rice. Apple slices with a sprinkle of cinnamon.
Tuesday Plain Greek yogurt with granola (oats, nuts, seeds) and a drizzle of honey. Leftover Baked Cod served flaked over a large mixed green salad. Farfalle with Roasted Vegetables: Whole wheat pasta tossed with roasted eggplant, zucchini, sun-dried tomatoes, basil, and olive oil. Small handful of almonds.
Wednesday Whole-wheat toast topped with low-fat ricotta cheese and a drizzle of olive oil, seasoned with salt and pepper. Leftover Farfalle Pasta (served cold or warm). Mediterranean Tuna Cakes: Tuna (canned in oil) mixed with breadcrumbs, herbs, and lemon, pan-seared in olive oil. Served with a side of steamed asparagus. Orange or Clementine.
Thursday Oatmeal cooked with water, topped with sliced banana and walnuts. Leftover Tuna Cakes served on a bed of fresh spinach with a simple lemon vinaigrette. Lemony White Bean and Kale Soup: A robust, hearty soup featuring cannellini beans, kale, and fresh rosemary (cook a large batch for leftovers). Olives and whole-grain bread dipped in olive oil.
Friday Greek yogurt with frozen berries, toasted sliced almonds, and a sprinkle of chia seeds. Leftover White Bean and Kale Soup. Homemade Whole Wheat Flatbread Pizza: Topped with tomato sauce, sliced artichoke hearts, mushrooms, peppers, and minimal feta cheese. Two squares of dark chocolate (70%+ cocoa).
Saturday Breakfast Frittata: Eggs baked with chopped bell peppers, onions, and fresh thyme (use a muffin tin for individual portions). Leftover Vegetable Flatbread Pizza. Vegetable Paella: Made with paella rice (or brown rice), saffron (optional), peas, tomatoes, and cannellini beans. Piece of melon or pineapple.
Sunday Whole-wheat toast topped with mashed avocado and tomato slices. Leftover Paella. Deconstructed Greek Salad: Mixed greens, tomatoes, cucumber, red onion, olives, large quantity of chickpeas, and fresh dill. Dressed with red wine vinegar and olive oil. Two dried figs stuffed with an almond.

Preparation and Flexibility Notes:

  • Rice Prep: Cook a batch of brown rice on Sunday or Monday to use for the Cod dish and the Paella later in the week.
  • Bean Swap: Cannellini beans and chickpeas are interchangeable in most recipes this week. Use whichever you prefer or have on hand.
  • Paella: If you don’t have saffron, the dish is still fantastic—just focus on a good vegetable broth and plenty of smoked paprika and herbs for depth.

Guide to Fats

Saturated Fat

State at Room Temperature: Solid (e.g., butter, lard, coconut oil).

Sources: Primarily animal products: fatty meats (beef, pork), full-fat dairy (cheese, cream, butter), and tropical oils (coconut oil, palm oil).

Health Impact: Associated with raising LDL (“bad”) cholesterol levels, which can increase the risk of heart disease.

Healthy Limit: Most major health organizations recommend limiting saturated fat intake to less than 10% of total daily calories. For a 2,000-calorie diet, this translates to less than 22 grams (g) per day. Note: Some organizations, like the American Heart Association, recommend aiming for an even lower limit of less than 6% of daily calories (or about 13 g/day) for individuals with high cholesterol or heart disease risk.

Unsaturated Fat

Unsaturated fats are generally considered the “healthy fats.” They are further divided into two categories:

  • Monounsaturated Fat (MUFAs) Olive oil (the primary fat in the Mediterranean diet), avocados, almonds, cashews, and pecans. Helps lower LDL (“bad”) cholesterol and maintain HDL (“good”) cholesterol.
  • Polyunsaturated Fat (PUFAs) Walnuts, sunflower seeds, flaxseeds, corn oil, soybean oil, and fatty fish (salmon, mackerel) which contain Omega-3s. Essential fats the body cannot produce. They help reduce overall cholesterol and triglyceride levels.

There is no specific gram limit for the healthy limit of unsaturated fats. Instead, the goal is to replace saturated fats with unsaturated fats while keeping your total fat intake within a healthy range (typically 20-35% of total calories). Maximize intake of MUFAs and PUFAs, particularly those high in Omega-3 fatty acids.

Trans Fat

State at Room Temp: Solid or semi-solid (e.g., stick margarine, shortening).

Sources: Artificially Produced Trans Fat: Commercial baked goods (cookies, cakes, crackers), fried foods, and certain processed snacks.

Health Impact: Worst for the heart. Trans fats raise LDL (“bad”) cholesterol while simultaneously lowering HDL (“good”) cholesterol, increasing the risk of heart disease more than any other fat.Healthy Limit (Trans Fat)The consensus among health experts is that trans fat should be consumed at the absolute minimum level possible:

Goal: 0 grams per day.

Recommendation: Limit intake to less than 1% of total daily calories.For a 2,000-calorie diet, this translates to less than 2.2 grams per day.

Since many countries (including the U.S.) have banned or severely restricted the use of artificial trans fats, they are far less common now. However, watch for the phrase “partially hydrogenated oil” in ingredient lists, which indicates the presence of artificial trans fat.