Balanced, simple, flavorful — and designed to make your week easier. One of the biggest barriers to healthy eating for our retreat guests and coaching clients is time. This meal plan was designed to make things a bit easier with a meal prep theme so that you’re not spending so much time in the kitchen.

The Mediterranean style of eating is one of the most researched and supported ways to nourish your body with whole foods, lean proteins, healthy fats, vibrant produce, and balanced carbs. It’s flexible, satisfying, and naturally supports energy, digestion, and overall wellness.

This 7-day plan is built to be functional and realistic, using:

simple ingredients
prep-friendly recipes
meals that reuse components or make great leftovers
a mix of one-pot and sheet-pan meals for busy nights

Below you'll find three rotating breakfasts, four lunch/dinner recipes, and helpful meal-prep notes to keep your week smooth and budget-friendly.

If you want a done-for-you plan, we’ve also created The Mediterranean Diet Refresh, but let’s dive into the free meal plan first. ↓

Breakfast Options (Rotate 3–4 Times During the Week)

A full weekly meal calendar + grocery list is located in this post (keep scrolling ↓)

1. Peach, Blackberry & Basil Smoothie

244 calories | 18g protein | 28g carbs | 7g fat

Ingredients

1 1/4 cups plain coconut milk (unsweetened, carton)
1 cup frozen peaches
1/3 cup blackberries (fresh or frozen)
1 tbsp basil leaves
2/3 oz collagen powder

Directions

Add all ingredients to a blender and blend until smooth.
Pour into a glass and enjoy!

Prep Note:
Make smoothie “packs” by placing fruit and basil in freezer bags. In the morning, dump into the blender, add milk + collagen, blend, and go.

2. Air Fryer Egg & Spinach Quesadilla

472 calories | 28g protein | 23g carbs | 30g fat

Ingredients

1/2 tsp extra virgin olive oil (divided)
1 1/2 cups baby spinach
2 eggs, whisked
Sea salt & black pepper
1 whole wheat tortilla (large)
1 1/2 oz shredded cheddar cheese

Directions

Preheat air fryer to 370°F (190°C).
Heat a nonstick pan over medium heat. Add half the oil and sauté spinach until wilted.
Lower heat, add eggs, season, and scramble 4–5 minutes.
Place tortilla on a flat surface. Add cheese to half, then top with egg mixture. Fold tortilla in half and brush with remaining oil.
Air fry 3 minutes per side until golden and crispy.

Prep Note:
Make 2–3 at a time, wrap tightly, store in the fridge, and reheat in the air fryer for 2 minutes.

3. Chocolate & Yogurt Cashew Chia Pudding

297 calories | 16g protein | 22g carbs | 18g fat

Ingredients

1/4 cup chia seeds
3/4 cup unsweetened almond milk
1 tbsp cocoa powder
3/4 cup plain Greek yogurt
1/4 cup chopped cashews

Directions

Whisk chia seeds, almond milk, and cocoa powder.
Refrigerate 20–25 minutes or overnight.
Layer with Greek yogurt and top with cashews.

Prep Note:
Make 3–4 jars at once for grab-and-go breakfasts all week.

Lunch & Dinner Recipes (Use for 2–3 Meals Each)

Full weekly calendar + grocery list located towards the bottom of this post ↓

1. Pesto Chicken Bake

4 servings
206 calories | 27g protein | 2g carbs | 9g fat

Ingredients

1 lb chicken breast
1/4 cup pesto
1 tomato, sliced

Directions

Preheat oven to 375°F (191°C). Line a baking sheet with parchment.
Slice chicken breasts horizontally into cutlets.
Top each piece with pesto and tomato slices.
Bake 12–15 minutes or until cooked through.

Prep Note:
Pair with roasted broccoli, a quick cucumber-tomato salad, quinoa, or whole grain pasta.
Make 4 servings → enjoy 2 for dinner, save 2 for lunch the next day.

2. Veggie Pita Pizza

2 servings
299 calories | 15g protein | 41g carbs | 9g fat

Ingredients

2 whole wheat pitas
1/4 cup tomato sauce
3 oz mozzarella (grated)
1/4 cup chopped baby spinach
2 tbsp chopped red onion
1 small diced tomato
1/4 red bell pepper, chopped

Directions

Preheat oven to 375°F (190°C). Line a baking sheet.
Add sauce, cheese, and veggies to each pita.
Bake 10 minutes or until cheese is melted.

Prep Note:
Serve with a simple Greek side salad to make this a complete, filling meal.
These reheat beautifully and can be packed for lunch.

3. One-Pot Creamy Mushroom Orzo

6 servings
371 calories | 21g protein | 51g carbs | 5g fat

Ingredients

2 cups water
16 cremini mushrooms, sliced
1 tsp sea salt (divided)
2 1/2 cups dry orzo
1 pint unsweetened rice milk
12 oz cooked chicken breast, cubed
2 cups fresh or frozen peas
1 cup roughly chopped basil
1/4 cup grated Parmigiano Reggiano
1/2 lemon, juiced

Directions

Heat a splash of water in a Dutch oven. Cook mushrooms 5–8 minutes, adding water as needed. Season with 1/3 of the salt.
Add orzo, rice milk, chicken, peas, remaining water, and salt.
Simmer uncovered ~10 minutes, stirring occasionally.
Stir in basil and Parmesan. Squeeze lemon over each serving.

Prep Note:
Make once → eat for 2–3 meals.
Reheat with a splash of rice milk or water to keep it creamy.

4. One Pan Lemon Spiced Chicken & Potatoes

4 servings
354 calories | 34g protein | 39g carbs | 7g fat

Ingredients

1 lemon (divided)
1 lb chicken breast
5 cups mini potatoes, quartered
2 cups cherry tomatoes, halved
1 tbsp olive oil
1 tsp turmeric
1/2 tsp ground allspice
1/2 tsp sea salt
1/2 cup plain Greek yogurt
1/2 cup chopped parsley

Directions

Preheat oven to 400°F (205°C). Line a baking sheet.
Slice half the lemon and set aside.
Add chicken, potatoes, tomatoes, olive oil, spices, and salt to the pan.
Squeeze the remaining lemon over everything and toss.
Layer lemon slices on top.
Bake 25–30 minutes or until chicken is cooked through.
Garnish with yogurt and parsley.

Prep Note:
This is an excellent batch-cook meal.
Make 4 servings → dinner tonight, lunch tomorrow.

One of the things I always remind my clients is this: nourishing your body doesn’t need to be complicated. When meals feel doable, you stay consistent. That’s why this week’s plan leans heavily on one-pan dinners, rotating breakfasts, and smart leftovers that save time and money — without sacrificing flavor.

Below is your full 7-day Mediterranean-inspired plan using the recipes I shared above. Feel free to mix and match based on your schedule. Everything reheats beautifully and keeps the week flowing.

WEEKLY CALENDAR

Day 1 – Monday

Breakfast: Peach, Blackberry & Basil Smoothie
Lunch: Pesto Chicken Bake + side salad or quinoa
Dinner: One Pan Lemon Spiced Chicken & Potatoes

Prep Today:
Make all 4 servings of Lemon Spiced Chicken — save half for tomorrow’s lunch.

Day 2 – Tuesday

Breakfast: Chocolate & Yogurt Cashew Chia Pudding
Lunch: Leftover Lemon Spiced Chicken & Potatoes
Dinner: Veggie Pita Pizzas + simple Greek side salad

Prep Today:
Double the pita pizzas if you want tomorrow’s lunch handled.

Day 3 – Wednesday

Breakfast: Air Fryer Egg & Spinach Quesadilla
Lunch: Leftover Veggie Pita Pizza + salad
Dinner: One-Pot Creamy Mushroom Orzo (makes 6 servings)

Prep Today:
When the orzo is done, portion out 2–3 servings for lunch/dinner later this week.

Day 4 – Thursday

Breakfast: Peach, Blackberry & Basil Smoothie
Lunch: Creamy Mushroom Orzo
Dinner: Leftover Mushroom Orzo + side veggies (optional)

Prep Today:
Make tomorrow’s chia pudding now for a quick grab-and-go.

Day 5 – Friday

Breakfast: Chocolate & Yogurt Cashew Chia Pudding
Lunch: Pesto Chicken Bake (remaining servings)
Dinner: Quick skillet sauté: leftover veggies or a simple tomato-cucumber-feta bowl

Prep Today:
Check what you have leftover — most weeks you’ll still have 1–2 servings of orzo or roasted potatoes.

Day 6 – Saturday

Breakfast: Air Fryer Egg & Spinach Quesadilla
Lunch: Leftover Creamy Mushroom Orzo
Dinner: Veggie Pita Pizza (or make a fresh one with whatever veggies you have left)

Prep Today:
Use any remaining herbs or produce to limit waste.

Day 7 – Sunday

Breakfast: Peach, Blackberry & Basil Smoothie
Lunch: Leftovers or a quick bowl (think: mixed greens + tomatoes + chickpeas + basil + lemon)
Dinner: One Pan Lemon Spiced Chicken & Potatoes (repeat for ease & comfort)

Prep Today:
If you meal prep on Sundays, you can also use this time to prep breakfasts for the week ahead.

FULL GROCERY LIST

Organized for simplicity and minimal waste. Get out Mediterranean Diet Staples Here

Produce

Frozen peaches (1 bag)
Frozen or fresh blackberries (1 small bag or container)
Basil (1 bunch)
Baby spinach (1 large bag)
Cremini mushrooms (16 oz)
Zucchini (if you want extra sides)
Tomatoes (2–3 medium + cherry tomatoes)
1 small red onion
1 red bell pepper
Mini potatoes (1 bag)
Lemon (2–3)
Parsley (1 bunch)
Optional extras for salads: cucumber, mixed greens, olives

Protein

Chicken breast (approx 3 lbs total)
- 1 lb for Pesto Chicken
- 1 lb for Lemon Spiced Chicken
- 12 oz cooked chicken for the Mushroom Orzo
Eggs (1 dozen)
Collagen powder
Greek yogurt (1 container)

Dairy

Shredded cheddar cheese
Mozzarella cheese
Parmigiano Reggiano

Pantry / Dry Goods

Unsweetened coconut milk (carton)
Unsweetened almond milk
Unsweetened rice milk
Chia seeds
Cocoa powder
Whole wheat tortillas
Whole wheat pitas
Tomato sauce
Orzo (1 box)
Cashews
Olive oil
Sea salt & black pepper
Turmeric
Ground allspice

Refrigerated / Prepared

Pesto (1 jar)

Weekly Prep Notes

To keep this plan efficient, do the following:

Sunday or Monday Prep

Prep 2–3 chia puddings
Pre-wash or chop spinach, basil, onions, and peppers
Make your first round of Lemon Spiced Chicken (saves time Monday + Tuesday)
Portion smoothie ingredients into freezer bags

Midweek Prep

Make one big pot of Creamy Mushroom Orzo
Refresh your salad greens
Chop extra veggies for pita pizzas and sides

End of Week

Use leftover herbs and veggies in simple bowls to reduce waste
Plan next week’s staples (you’ll know what you loved!)

Make This Meal Plan Your Own

Enjoy this meal plan as a flexible guide, not a rulebook. Feel free to:

Swap out the protein — use chicken, salmon, turkey, shrimp, tofu, or whatever you already have.
Choose gluten-free options — simple swaps like GF tortillas, pitas, or pasta work perfectly.
Play with the spices — Mediterranean flavors are incredibly versatile. If you love extra garlic, more lemon, or different herbs, go for it.

The goal is to make your week easier, more delicious, and supportive of your lifestyle.

Explore More Posts & Resources

Want to dive deeper? Here are a few resources to keep the momentum going:

📌 Related Posts

✓ Done-for-You Guides

Mediterranean Diet Recipe Bundle → over 150 delicious recipes
Mediterranean Diet Refresh → complete program for wellness & weight loss

SAY HELLO TO HEALTHY WEIGHT LOSS WITH THE MEDITERRANEaN DIET REFRESH

One of our most complete programs, the Mediterranean Diet is touted as one of the healthiest in the world. It’s naturally anti-inflammatory and promotes a balanced lifestyle that you can live with for good. With our program, you’ll enjoy: