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Sample Mediterranean Diet Meal Plan for 2 (One Full Week)

Here's what a real week of Mediterranean eating looks like for two people: simple meals, leftovers planned in, and one grocery trip.

Mediterranean dinner: sheet-pan lemon herb chicken with peppers, lemony orzo with spinach and feta, and white bean salad

A sample Mediterranean plate

Sample meal plan for the week

DayBreakfastLunchDinner
MondayVeggie Egg Muffins (makes 6)Mediterranean Pasta SaladCod with Tomatoes, Olives & Capers
TuesdayVeggie Egg Muffins (makes 6)Caprese Farro SaladWhole-Wheat Pasta Primavera
WednesdayGreek Yogurt Berry BowlTurkey Hummus WrapLemon Garlic Shrimp Skewers with Couscous
ThursdayVeggie Egg Muffins (makes 6)Minestrone SoupGreek Turkey Burgers with Side Salad
FridayBerry Spinach SmoothieMinestrone SoupWhite Bean & Kale Skillet with Eggs
SaturdaySpinach & Feta Scrambled EggsSalmon Salad Lettuce CupsMediterranean Baked Chicken Thighs & Potatoes
SundayShakshukaChickpea Greek SaladVeggie Flatbread Pizzas
Sunday prep (about 45 minutes): cook a pot of brown rice or quinoa, wash and chop vegetables, and make any batch recipe on the plan so weeknight dinners come together fast.

Grocery list (for 2)

Produce

Meat & Seafood

Dairy & Eggs

Bakery & Grains

Pantry & Canned

Frozen

The recipes

Veggie Egg Muffins (makes 6)

25 minutes · serves 2

Ingredients

  • 6 Eggs
  • 1 Bell pepper
  • 1 cup Baby spinach
  • 1/2 cup Cherry tomatoes
  • 1/4 cup Feta cheese, crumbled
  • 1 tsp Olive oil

Directions

  1. Heat oven to 375°F and oil a 6-cup muffin tin.
  2. Divide chopped pepper, spinach, tomatoes and feta among the cups.
  3. Pour whisked eggs over the top. Bake 18-20 minutes until set in the center.
  4. Cool and refrigerate up to 4 days.

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.

Cod with Tomatoes, Olives & Capers

25 minutes · serves 2

Ingredients

  • 12 oz Cod fillets
  • 1 tbsp Olive oil
  • 2 cloves Garlic
  • 1 1/2 cups Cherry tomatoes
  • 1/4 cup Kalamata olives
  • 1 tbsp Capers
  • 1 1/2 cups Cooked quinoa

Directions

  1. Sauté garlic and tomatoes in oil 4 minutes; add olives and capers.
  2. Nestle cod into the pan, cover and simmer 8-10 minutes until it reaches 145°F and flakes.
  3. Serve over quinoa.

Caprese Farro Salad

30 minutes · serves 2

Ingredients

  • 3/4 cup Farro
  • 4 oz Fresh mozzarella pearls
  • 1 cup Cherry tomatoes
  • 1/2 bunch Fresh basil
  • 2 tbsp Olive oil
  • 1 tbsp Balsamic vinegar

Directions

  1. Cook farro according to package; drain and cool.
  2. Toss with mozzarella, halved tomatoes and torn basil.
  3. Dress with olive oil, balsamic, salt and pepper.

Whole-Wheat Pasta Primavera

25 minutes · serves 2

Ingredients

  • 8 oz Whole-wheat pasta
  • 2 cups Broccoli florets
  • 1 Zucchini
  • 1 cup Cherry tomatoes
  • 2 cloves Garlic
  • 2 tbsp Olive oil
  • 1/4 cup Parmesan, grated

Directions

  1. Cook pasta, adding broccoli for the last 3 minutes. Drain, reserving 1/2 cup water.
  2. Sauté zucchini, tomatoes and garlic in oil 5 minutes.
  3. Toss everything with parmesan and a splash of pasta water.

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.

Turkey Hummus Wrap

5 minutes · serves 2

Ingredients

  • 2 Whole-wheat tortillas
  • 1/4 cup Hummus
  • 6 oz Sliced turkey breast
  • 1 cup Mixed greens
  • 1/2 cup Roasted red peppers (jar)

Directions

  1. Spread hummus over tortillas.
  2. Layer turkey, greens and sliced roasted peppers.
  3. Roll tightly and slice in half.

Lemon Garlic Shrimp Skewers with Couscous

25 minutes · serves 2

Ingredients

  • 12 oz Shrimp, peeled
  • 2 tbsp Olive oil
  • 1 Lemon
  • 2 cloves Garlic
  • 3/4 cup Whole-wheat couscous
  • 1/2 Cucumber
  • 1/2 bunch Fresh parsley

Directions

  1. Toss shrimp with oil, lemon juice and garlic; thread onto skewers.
  2. Grill or broil 2-3 minutes per side until pink.
  3. Prepare couscous per package; fold in chopped cucumber and parsley.

Minestrone Soup

35 minutes · serves 2

Ingredients

  • 1 tbsp Olive oil
  • 1 Yellow onion
  • 2 Carrots
  • 1 Zucchini
  • 2 cloves Garlic
  • 1 can Diced tomatoes (14.5 oz can)
  • 1 can Cannellini beans (15 oz can)
  • 1 carton Low-sodium vegetable broth (32 oz)
  • 1/2 cup Small whole-wheat pasta
  • 2 cups Baby spinach

Directions

  1. Sauté onion, carrot and zucchini in olive oil 6 minutes; add garlic.
  2. Add tomatoes, beans and broth; simmer 15 minutes.
  3. Add pasta and cook until tender. Stir in spinach.
  4. Makes about 4 bowls.

Greek Turkey Burgers with Side Salad

25 minutes · serves 2

Ingredients

  • 1 lb Ground turkey
  • 1/4 cup Feta cheese, crumbled
  • 1 cup Baby spinach
  • 2 Whole-grain buns
  • 1/4 cup Tzatziki
  • 3 cups Mixed greens
  • 1 tbsp Olive oil

Directions

  1. Mix turkey, chopped spinach and feta; form 2 large patties (freeze or save extra).
  2. Cook in a skillet 5-6 minutes per side until 165°F.
  3. Serve on buns with tzatziki and a dressed side salad.

Berry Spinach Smoothie

5 minutes · serves 2

Ingredients

  • 1 1/2 cups Frozen mixed berries
  • 1 cup Baby spinach
  • 1 cup Plain Greek yogurt
  • 1 cup Milk of choice
  • 1 Banana

Directions

  1. Add everything to a blender.
  2. Blend until smooth, adding a splash of water if needed.

White Bean & Kale Skillet with Eggs

20 minutes · serves 2

Ingredients

  • 1 tbsp Olive oil
  • 3 cloves Garlic
  • 1 bunch Kale
  • 1 can Cannellini beans (15 oz can)
  • 1 can Diced tomatoes (14.5 oz can)
  • 4 Eggs
  • 2 slices Whole-grain bread

Directions

  1. Sauté garlic and chopped kale in oil until wilted.
  2. Add beans and tomatoes; simmer 5 minutes.
  3. Crack in eggs, cover and cook until set. Serve with bread.

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.

Salmon Salad Lettuce Cups

10 minutes · serves 2

Ingredients

  • 2 cans Canned salmon (6 oz)
  • 1/4 cup Plain Greek yogurt
  • 1 stalk Celery
  • 1/2 Lemon
  • 1 head Butter lettuce
  • 1/4 bunch Fresh dill

Directions

  1. Flake salmon and mix with yogurt, chopped celery, dill and lemon juice.
  2. Spoon into lettuce leaves.

Mediterranean Baked Chicken Thighs & Potatoes

45 minutes · serves 2

Ingredients

  • 1 1/2 lb Bone-in chicken thighs
  • 1 lb Baby potatoes
  • 1/2 Red onion
  • 2 tbsp Olive oil
  • 1 Lemon
  • 1 tsp Dried oregano
  • 3 cloves Garlic

Directions

  1. Heat oven to 425°F.
  2. Toss halved potatoes and onion with oil, garlic, oregano, salt and pepper; nestle in the chicken.
  3. Roast 35-40 minutes until chicken reaches 165°F. Squeeze lemon over before serving.

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.

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.

Veggie Flatbread Pizzas

20 minutes · serves 2

Ingredients

  • 2 Whole-wheat naan or flatbread
  • 1/2 cup Marinara sauce (jar)
  • 4 oz Fresh mozzarella pearls
  • 1 Bell pepper
  • 1 cup Baby spinach
  • 1/8 cup Kalamata olives
  • 2 cups Mixed greens

Directions

  1. Heat oven to 425°F.
  2. Spread sauce on flatbreads; top with spinach, peppers, olives and mozzarella.
  3. Bake 10-12 minutes. Serve with a green salad.

Want all 4 weeks planned?

The 28-Day Mediterranean Diet Meal Plan for Beginners has 4 weekly plans, 38 recipes and a grocery list for every week. The spreadsheet version lets you swap any meal and builds the grocery list for 1 to 12 people.

Get the book on Amazon Get the spreadsheet system ($14)

Start with: Week 1 Mediterranean meal plan (free printable)

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.