To plan a week of Mediterranean meals, pick 2 to 3 fish meals, 2 to 3 legume-based meals and 1 to 2 poultry or egg meals for dinner; build every lunch and dinner around vegetables; prepare a few staples in advance (a grain, a pot of legumes, a dressing and roasted vegetables); and turn dinners into next-day lunches. Below is a simple 4-step planning method, a full 7-day sample plan and a shopping list.
Step 1: Choose your proteins for the week
| Protein | Times per week (dinners) |
|---|---|
| Fish and seafood | 2–3 |
| Legumes (lentils, chickpeas, beans) | 2–3 |
| Poultry or eggs | 1–2 |
| Red meat | 0–1, small portion |
Step 2: Pick your vegetables and grains
Choose 6 to 8 vegetables for the week, mixing salad vegetables (tomatoes, cucumbers, leafy greens) with roasting vegetables (peppers, zucchini, eggplant, broccoli, onions). Pick 2 whole grains, for example bulgur and whole-wheat pasta, or brown rice and barley.
Step 3: Batch-prep on the weekend (about 60 to 90 minutes)
- Cook a big pot of a whole grain.
- Cook or rinse a batch of lentils or chickpeas.
- Roast two trays of mixed vegetables with olive oil.
- Make a jar of dressing: olive oil, lemon, garlic and herbs.
- Wash salad leaves and cut vegetables for snacks.
- Boil a few eggs.
Step 4: Plan for leftovers
Cook enough dinner for tomorrow’s lunch. A tray of baked fish and vegetables becomes a grain bowl; a lentil stew becomes lunch with crusty bread.
Sample 7-day Mediterranean meal plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Greek yogurt, berries, walnuts | Chickpea, tomato and cucumber salad with feta | Baked salmon, roasted vegetables, bulgur |
| Tue | Oats with apple and cinnamon | Leftover salmon grain bowl | Lentil and vegetable stew with crusty whole-grain bread |
| Wed | Eggs with spinach on whole-grain toast | Leftover lentil stew | Chicken souvlaki with tzatziki, Greek salad, whole-wheat pita |
| Thu | Yogurt with figs and almonds | Hummus, roasted vegetable and rocket wrap | Shrimp with garlic, tomato and zucchini over whole-wheat pasta |
| Fri | Pan con tomate with a boiled egg | Tuna and white bean salad | Homemade vegetable pizza with a large green salad |
| Sat | Shakshuka | Leftover pizza and salad, fruit | Grilled sardines or sea bream, potatoes roasted in olive oil, green beans |
| Sun | Vegetable frittata | Fasolada (white bean soup) | Roast chicken with lemon and herbs, roasted vegetables, barley |
Snacks: fruit, a small handful of nuts, vegetables with hummus, or plain yogurt. Need ideas? See Mediterranean snacks and easy Mediterranean breakfasts.
Shopping list for the week
- Produce: tomatoes, cucumbers, leafy greens, rocket, peppers, zucchini, eggplant, onions, garlic, lemons, herbs, potatoes, green beans, apples, berries, figs, bananas.
- Proteins: salmon, shrimp, sardines or sea bream, chicken, eggs, canned tuna.
- Legumes: lentils, chickpeas, white beans (dried or canned).
- Grains: oats, bulgur, barley, whole-wheat pasta, whole-grain bread and pita.
- Dairy: plain Greek yogurt, feta, a little parmesan.
- Pantry: extra virgin olive oil, canned tomatoes, olives, nuts, tahini, spices, vinegar.
See also our Mediterranean pantry shopping list and budget tips.
Tips for sticking with your plan
- Keep two or three “emergency” meals you can make from the pantry, such as pasta with canned tomatoes, chickpeas and spinach.
- Repeat meals you love; variety comes from vegetables and herbs.
- Plan one relaxed, social meal a week. Sharing food is part of the Mediterranean way.
- Adjust portions to your appetite and goals. For weight loss, see our 7-day weight loss meal plan.
Frequently asked questions
How long does meal prep take?
About 60 to 90 minutes on the weekend, plus 15 to 30 minutes for most weeknight dinners.
Can I freeze Mediterranean meals?
Yes. Soups, stews, cooked legumes and grains freeze well. Salads and fish are best fresh.
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