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Mediterranean Diet 7-Day Meal Plan with Grocery List

A simple first week of Mediterranean eating: what to eat each day, every recipe, and one grocery list so you shop once. Every recipe serves 2.

Mediterranean diet foods: Greek salad, salmon with lemon, chickpeas and fresh herbs

Get the free 7-day plan as a printable PDF

This week's meals, every recipe and the grocery list in one printable file. Enter $0 at checkout.

Download the free plan See the full 28-day plan

What the Mediterranean diet looks like

It's an eating pattern, not a strict diet: meals built on vegetables, fruit, beans, whole grains, nuts and olive oil, with fish and seafood often, poultry, eggs and dairy in moderation, and red meat and sweets only now and then.

Your 7-day meal plan

DayBreakfastLunchDinner
MondayGreek Yogurt Berry BowlChickpea Greek SaladSheet-Pan Lemon Herb Chicken & Vegetables
TuesdaySpinach & Feta Scrambled EggsLeftover Chicken & Quinoa BowlBaked Salmon with Garlic Green Beans
WednesdayOvernight Oats with Figs & AlmondsLentil SoupOne-Pot Chickpea & Spinach Stew
ThursdayOvernight Oats with Figs & AlmondsLentil SoupTurkey Meatballs with Marinara & Zucchini
FridayAvocado Tomato ToastHummus Veggie Pita PocketsShrimp & Orzo with Tomatoes and Feta
SaturdayShakshukaTuna White Bean SaladGreek Chicken Souvlaki Bowls
SundayBanana Walnut OatmealMediterranean Pasta SaladStuffed Bell Peppers with Lentils & Rice

Some meals repeat on back-to-back days on purpose: those recipes make enough for leftovers. Snack ideas: Apple + 1 tbsp almond butter; Handful of almonds (about 1/4 cup); Hummus with carrot and cucumber sticks; Plain Greek yogurt + berries; Orange + a few walnuts; Olives + cherry tomatoes.

Grocery list for the week (for 2)

Pantry staples you likely have (olive oil, vinegar, dried herbs and spices) aren't listed.

Produce

Meat & Seafood

Dairy & Eggs

Bakery & Grains

Pantry & Canned

The recipes

Greek Yogurt Berry Bowl

5 minutes · serves 2

Ingredients

  • 2 cups plain Greek yogurt
  • 1 cup mixed berries
  • 1/4 cup walnuts, chopped
  • 1 tbsp honey

Directions

  1. Divide yogurt between two bowls.
  2. Top with berries and walnuts.
  3. Drizzle with honey and serve.

Chickpea Greek Salad

10 minutes · serves 2

Ingredients

  • 1 can chickpeas (15 oz can)
  • 1 cucumber
  • 1 cup cherry tomatoes
  • 1/4 red onion
  • 1/4 cup Kalamata olives
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar

Directions

  1. Rinse and drain chickpeas.
  2. Chop cucumber, halve tomatoes and thinly slice onion.
  3. Toss everything with olive oil, vinegar, salt, pepper and a pinch of oregano.

Sheet-Pan Lemon Herb Chicken & Vegetables

40 minutes · serves 2

Ingredients

  • 1 lb boneless chicken breast
  • 1 zucchini
  • 1 bell pepper
  • 1/2 red onion
  • 2 tbsp olive oil
  • 1 lemon
  • 2 cloves garlic
  • 1 tsp dried oregano

Directions

  1. Heat oven to 425°F.
  2. Toss chicken and chopped vegetables with oil, lemon juice, garlic, oregano, salt and pepper.
  3. Roast 20-25 minutes until chicken reaches 165°F.
  4. Cook extra chicken for tomorrow's lunch if planned.

Spinach & Feta Scrambled Eggs

10 minutes · serves 2

Ingredients

  • 4 eggs
  • 2 cups baby spinach
  • 1/4 cup feta cheese, crumbled
  • 1 tbsp olive oil
  • 2 slices whole-grain bread

Directions

  1. Warm olive oil in a skillet over medium heat and wilt the spinach, about 1 minute.
  2. Whisk eggs, pour into the pan and stir gently until set.
  3. Sprinkle with feta. Serve with toasted whole-grain bread.

Leftover Chicken & Quinoa Bowl

10 minutes · serves 2

Ingredients

  • 1 1/2 cups cooked quinoa
  • 8 oz cooked chicken breast
  • 1/2 cucumber
  • 1/2 cup cherry tomatoes
  • 1/2 cup tzatziki

Directions

  1. Divide quinoa into bowls.
  2. Top with sliced chicken, cucumber and tomatoes.
  3. Spoon tzatziki on top.

Baked Salmon with Garlic Green Beans

25 minutes · serves 2

Ingredients

  • 12 oz salmon fillets
  • 12 oz green beans
  • 2 tbsp olive oil
  • 2 cloves garlic
  • 1 lemon

Directions

  1. Heat oven to 400°F.
  2. Place salmon and green beans on a sheet pan; drizzle with oil, garlic, salt and pepper.
  3. Bake 12-15 minutes until salmon reaches 145°F.
  4. Finish with lemon juice.

Overnight Oats with Figs & Almonds

5 minutes · serves 2

Ingredients

  • 1 cup rolled oats
  • 1 cup milk of choice
  • 1/2 cup plain Greek yogurt
  • 4 dried figs, chopped
  • 2 tbsp sliced almonds
  • 1/2 tsp cinnamon

Directions

  1. Stir oats, milk, yogurt and cinnamon together in two jars.
  2. Top with figs, cover and refrigerate overnight.
  3. Add almonds just before eating.

Lentil Soup

35 minutes · serves 2

Ingredients

  • 1 tbsp olive oil
  • 1 yellow onion
  • 2 carrots
  • 2 stalks celery
  • 2 cloves garlic
  • 1 cup dry brown or green lentils
  • 1 carton low-sodium vegetable broth (32 oz)
  • 1 can diced tomatoes (14.5 oz can)
  • 1 tsp ground cumin
  • 1/2 lemon

Directions

  1. Sauté chopped onion, carrot and celery in olive oil for 5 minutes; add garlic and cumin.
  2. Add rinsed lentils, broth and tomatoes. Bring to a boil.
  3. Simmer 25 minutes until lentils are tender. Finish with lemon juice.
  4. Makes about 4 bowls. Refrigerate leftovers up to 4 days.

One-Pot Chickpea & Spinach Stew

25 minutes · serves 2

Ingredients

  • 1 tbsp olive oil
  • 1 yellow onion
  • 3 cloves garlic
  • 2 cans chickpeas (15 oz can)
  • 1 can diced tomatoes (14.5 oz can)
  • 1 tsp smoked paprika
  • 4 cups baby spinach
  • 2 slices whole-grain bread

Directions

  1. Sauté onion in olive oil 5 minutes; add garlic and paprika.
  2. Add drained chickpeas and tomatoes; simmer 10 minutes.
  3. Stir in spinach until wilted. Serve with bread.

Turkey Meatballs with Marinara & Zucchini

35 minutes · serves 2

Ingredients

  • 1 lb ground turkey
  • 1 eggs
  • 1/3 cup whole-wheat breadcrumbs
  • 2 cloves garlic
  • 2 cups marinara sauce (jar)
  • 2 zucchini
  • 1/4 cup parmesan, grated

Directions

  1. Heat oven to 400°F. Mix turkey, egg, breadcrumbs, garlic, salt and pepper; roll into 12 balls.
  2. Bake 18-20 minutes until 165°F inside.
  3. Warm marinara, add meatballs. Serve over sautéed or spiralized zucchini with parmesan.

Avocado Tomato Toast

8 minutes · serves 2

Ingredients

  • 4 slices whole-grain bread
  • 1 avocado
  • 1 tomato
  • 1 tsp olive oil
  • 1/2 lemon

Directions

  1. Toast the bread.
  2. Mash avocado with a squeeze of lemon, salt and pepper.
  3. Spread on toast, top with sliced tomato and a drizzle of olive oil.

Hummus Veggie Pita Pockets

10 minutes · serves 2

Ingredients

  • 2 whole-grain pita
  • 1/2 cup hummus
  • 1/2 cucumber
  • 1 bell pepper
  • 2 cups mixed greens
  • 1/8 cup feta cheese, crumbled

Directions

  1. Halve pitas and spread hummus inside.
  2. Fill with greens, sliced cucumber and pepper.
  3. Sprinkle in feta.

Shrimp & Orzo with Tomatoes and Feta

25 minutes · serves 2

Ingredients

  • 3/4 cup orzo
  • 12 oz shrimp, peeled
  • 1 tbsp olive oil
  • 2 cloves garlic
  • 1 1/2 cups cherry tomatoes
  • 1/4 cup feta cheese, crumbled
  • 1/2 lemon

Directions

  1. Cook orzo according to package.
  2. Sauté garlic and tomatoes in oil 3 minutes; add shrimp and cook until pink, 3-4 minutes.
  3. Toss with orzo, feta and lemon juice.

Shakshuka

25 minutes · serves 2

Ingredients

  • 1 tbsp olive oil
  • 1 yellow onion
  • 1 bell pepper
  • 2 cloves garlic
  • 1 can crushed tomatoes (28 oz can)
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 4 eggs
  • 2 whole-grain pita

Directions

  1. Sauté chopped onion and pepper in olive oil for 5 minutes. Add garlic, cumin and paprika for 1 minute.
  2. Add tomatoes and simmer 8-10 minutes until slightly thick.
  3. Make 4 wells, crack in the eggs, cover and cook until whites are set, 5-7 minutes.
  4. Serve with warm pita.

Tuna White Bean Salad

10 minutes · serves 2

Ingredients

  • 2 cans canned tuna in olive oil (5 oz)
  • 1 can cannellini beans (15 oz can)
  • 2 stalks celery
  • 1/4 red onion
  • 1 lemon
  • 1/4 bunch fresh parsley
  • 1 tbsp olive oil

Directions

  1. Drain tuna and rinse beans.
  2. Combine with chopped celery, onion and parsley.
  3. Dress with lemon juice, olive oil, salt and pepper.

Greek Chicken Souvlaki Bowls

30 minutes · serves 2

Ingredients

  • 1 lb boneless chicken thighs
  • 2 tbsp olive oil
  • 1 lemon
  • 1 tsp dried oregano
  • 2 cloves garlic
  • 1 1/2 cups cooked brown rice
  • 1/2 cucumber
  • 1/2 cup cherry tomatoes
  • 1/2 cup tzatziki

Directions

  1. Toss cubed chicken with oil, lemon, oregano and garlic; rest 10 minutes.
  2. Cook in a hot skillet 8-10 minutes until 165°F.
  3. Serve over rice with cucumber, tomatoes and tzatziki.

Banana Walnut Oatmeal

10 minutes · serves 2

Ingredients

  • 1 cup rolled oats
  • 2 cups milk of choice
  • 1 banana
  • 1/4 cup walnuts, chopped
  • 1/2 tsp cinnamon

Directions

  1. Simmer oats in milk for 5 minutes, stirring.
  2. Stir in cinnamon and half the sliced banana.
  3. Top with remaining banana and walnuts.

Mediterranean Pasta Salad

20 minutes · serves 2

Ingredients

  • 6 oz whole-wheat pasta
  • 1 cup cherry tomatoes
  • 1/2 cucumber
  • 1/4 cup Kalamata olives
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar

Directions

  1. Cook pasta, rinse under cold water and drain.
  2. Toss with tomatoes, cucumber, olives and feta.
  3. Dress with olive oil, vinegar and dried oregano. Keeps 3 days.

Stuffed Bell Peppers with Lentils & Rice

45 minutes · serves 2

Ingredients

  • 4 bell pepper
  • 1 cup cooked lentils
  • 1 cup cooked brown rice
  • 1 cup marinara sauce (jar)
  • 1/4 cup feta cheese, crumbled
  • 1 tsp dried oregano

Directions

  1. Heat oven to 375°F. Halve peppers and remove seeds.
  2. Mix lentils, rice, half the marinara and oregano; fill peppers.
  3. Top with remaining sauce, cover with foil and bake 30 minutes. Add feta for the last 5 minutes.

Get the free 7-day plan as a printable PDF

This week's meals, every recipe and the grocery list in one printable file. Enter $0 at checkout.

Download the free plan See the full 28-day plan

Next: Week 2 sample Mediterranean meal plan

This meal plan is for general educational purposes only and is not medical or nutritional advice. Talk with your doctor or a registered dietitian before changing your diet, especially if you are pregnant, have a medical condition, food allergies, or take medication. Check ingredient labels for allergens. Cook poultry and ground meat to 165°F and fish to 145°F.