Free Meal Plan
7-Day Mediterranean Meal Plan
Everything you need to start your Mediterranean journey. Complete with recipes, shopping list, and nutritional information.
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7
Days
28
Meals
1894
Avg Calories/Day
50+
Ingredients
Weekly Nutrition Overview
13260
Total Calories
652g
Protein
745g
Carbs
485g
Fat
112g
Fiber
Your Weekly Menu
Monday
1850 calories
Tuesday
1920 calories
Wednesday
1780 calories
Thursday
2050 calories
Friday
1890 calories
Saturday
1820 calories
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Get Your Shopping List
Download a complete shopping list for all 7 days. Print it out or save it to your phone for your next grocery run.
Get Shopping ListMeal Prep Tips for Success
📅
Sunday Prep
Spend 1-2 hours on Sunday prepping vegetables, cooking grains, and making sauces.
🍚
Batch Cook Grains
Cook a large batch of quinoa or brown rice to use throughout the week.
🥬
Pre-Cut Vegetables
Wash and chop vegetables when you get home from the store.
🥜
Portion Snacks
Divide nuts, olives, and cheese into individual portions.
📦
Store Properly
Use airtight containers to keep prepped ingredients fresh longer.
✨
Keep It Simple
Start with 2-3 days at a time and build up to a full week.
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