If you’re ready for a healthy reset, to clean up your nutrition and have a done-for-you Mediterranean meal plan, this is for you. Most of our wellness retreat guests join our retreats because they’re looking for a refresh. They’re also usually very busy, time-starved people. With that in mind, we created this plan specifically for those people who want simple, balanced nourishment the Mediterranean way but in a way that doesn’t compromise time and convenience.

You’re probably already familiar with the Mediterranean Diet but if not, here are a few facts that may help to understand why it’s touted as one of the healthiest ways of eating in the world. Mediterranean-style meals focus on whole foods, healthy fats, lean proteins, vegetables, and fiber-rich carbohydrates. It highlights whole, unprocessed foods that are colorful, have an array of nutrients and are also delicious. After all, the Mediterranean lifestyle is one that encompasses the joy of food in addition to its health benefits. This style of eating supports energy, satisfaction, and long-term health while still being flexible and enjoyable.

This reset-style meal plan provides approximately 1,600–1,750 calories per day, with balanced meals that emphasize protein, vegetables, and healthy fats.

A few things to keep in mind while using this plan:

Listen to your body. If you're hungry, add extra vegetables or protein.
Protein matters. Prioritizing protein helps support muscle, energy, and satiety.
Hydration is key. Aim for consistent water intake throughout the day.
Move your body regularly. Walking and strength training help maintain muscle and metabolic health.

Included in this blog post:

Weekly meal calendar
Full recipes
Grocery list
These are single serve recipes but if you're cooking for more than one person, simply double or triple the recipes as needed.

Weekly Meal Calendar

Calories are approximate based on your choices for meals and any modifications made.

Day 1

Breakfast – Greek Yogurt with Honey & Walnuts
Lunch – Mediterranean Quinoa Garden Salad
Dinner – Lemon Herb Baked Salmon with Roasted Vegetables
Snack – Apple with Almond Butter

Daily Calories: 1670

Day 2

Breakfast – Spinach Feta Mediterranean Omelet
Lunch – Chicken Souvlaki Bowl with Tzatziki
Dinner – Parmesan Chicken & Garlicky Kale Skillet
Snack – Hummus with Veggie Sticks

Daily Calories: 1710

Day 3

Breakfast – Avocado Tomato Olive Oil Toast
Lunch – Mediterranean Quinoa Garden Salad
Dinner – Lemon Herb Salmon with Tabbouleh
Snack – Olives & Cheese Plate

Daily Calories: 1680

Day 4

Breakfast – Mediterranean Banana Nut Toast
Lunch – Chicken Souvlaki Bowl
Dinner – Parmesan Chicken & Kale Skillet
Snack – Apple with Almond Butter

Daily Calories: 1700

Day 5

Breakfast – Greek Yogurt Walnut Bowl
Lunch – Lemon Herb Salmon Salad Bowl
Dinner – Chicken Souvlaki with Tzatziki
Snack – Hummus & Veggies

Daily Calories: 1650

Day 6

Breakfast – Spinach Tomato Feta Omelet
Lunch – Mediterranean Quinoa Salad
Dinner – Parmesan Chicken & Kale Skillet
Snack – Olives & Cheese

Daily Calories: 1680

Day 7

Breakfast – Avocado Tomato Toast
Lunch – Lemon Herb Salmon Bowl
Dinner – Mediterranean Chicken Souvlaki Plate
Snack – Apple with Almond Butter

Daily Calories: 1700

Honey Walnut Greek Yogurt Bowl

Ingredients
¾ cup plain Greek yogurt
1 tbsp honey
2 tbsp chopped walnuts

Directions
Add yogurt to a bowl.
Drizzle honey on top and sprinkle with walnuts.

Nutrition
Calories: 270
Protein: 20g
Carbs: 20g
Fat: 13g

Spinach Feta Mediterranean Omelet

Ingredients
2 large eggs
½ cup chopped spinach
¼ cup diced tomatoes
2 tbsp diced onion
2 tbsp feta cheese
1 tsp olive oil
Salt and pepper

Directions
Heat olive oil in a skillet over medium heat.
Sauté onion, spinach, and tomatoes for 2 minutes.
Whisk eggs with salt and pepper and pour into skillet.
Cook until eggs set, sprinkle feta, fold, and serve.

Nutrition
Calories: 290
Protein: 19g
Carbs: 6g
Fat: 20g

Avocado Tomato Olive Oil Toast

Ingredients
1 slice whole grain bread
½ avocado
2 tomato slices
1 tsp olive oil
Pinch sea salt

Directions
Toast bread.
Spread mashed avocado on toast and top with tomato slices.
Drizzle olive oil and sprinkle with salt.

Nutrition
Calories: 300
Protein: 7g
Carbs: 28g
Fat: 18g

Mediterranean Banana Nut Toast

Ingredients
1 slice sourdough or whole grain bread
1 tsp almond butter
½ small banana
1 tsp honey
Pinch cinnamon

Directions
Toast bread.
Spread almond butter, add banana slices, drizzle honey, and sprinkle cinnamon.

Nutrition
Calories: 260
Protein: 6g
Carbs: 38g
Fat: 10g

Mediterranean Quinoa Garden Salad

Ingredients
¾ cup cooked quinoa
½ cucumber diced
½ cup cherry tomatoes
2 tbsp diced red onion
2 tbsp parsley
1 tbsp olive oil
1 tbsp lemon juice
Salt and pepper

Directions
Combine all ingredients in a bowl.
Toss well and serve.

Nutrition
Calories: 410
Protein: 12g
Carbs: 48g
Fat: 18g

Lemon Herb Baked Salmon with Roasted Vegetables

Ingredients
5 oz salmon
½ zucchini chopped
½ red bell pepper
½ cup eggplant
1 tbsp olive oil
1 garlic clove
½ tsp oregano
Juice of ½ lemon
Salt and pepper

Directions
Preheat oven to 400°F.
Place salmon on sheet pan and season with garlic, oregano, lemon, salt, and pepper.
Toss vegetables with olive oil.
Bake 15–18 minutes.

Nutrition
Calories: 470
Protein: 35g
Carbs: 16g
Fat: 30g

Chicken Souvlaki Bowl with Tzatziki

Ingredients
5 oz chicken breast cubes
1 tbsp olive oil
½ lemon juice
1 garlic clove
½ tsp oregano
¼ cup Greek yogurt
¼ grated cucumber
½ tsp dill
Salt and pepper

Directions
Marinate chicken with olive oil, lemon, garlic, and oregano.
Grill or bake until cooked through.
Mix yogurt, cucumber, dill, and lemon for tzatziki.
Serve together.

Nutrition
Calories: 430
Protein: 42g
Carbs: 8g
Fat: 24g

Parmesan Chicken & Garlicky Kale Skillet

Ingredients
5 oz chicken breast strips
1 tsp olive oil
2 cups kale
2 tbsp water
1 tbsp parmesan cheese
1 tsp lemon juice
Pinch red pepper flakes

Directions
Heat oil and cook chicken until done.
Remove chicken and add kale with water.
Cook until wilted.
Return chicken, add lemon juice and parmesan.

Nutrition
Calories: 390
Protein: 38g
Carbs: 10g
Fat: 19g

Lemon Herb Salmon with Quinoa Tabbouleh

Ingredients
5 oz salmon
½ cup cooked quinoa
¼ cup cucumber
¼ cup tomatoes
2 tbsp parsley
1 tsp olive oil
Lemon juice

Directions
Bake salmon at 400°F for 12–15 minutes.
Mix quinoa, cucumber, tomatoes, parsley, olive oil, and lemon juice.
Serve together.

Nutrition
Calories: 520
Protein: 38g
Carbs: 34g
Fat: 26g

Snack Recipes

Hummus with Fresh Veggies

Ingredients
¼ cup hummus
½ cucumber sliced
1 carrot sliced

Directions
Serve vegetables with hummus for dipping.

Nutrition
Calories: 180
Protein: 6g
Carbs: 18g
Fat: 9g

Apple with Almond Butter

Ingredients
1 medium apple
1 tbsp almond butter

Directions
Slice apple and dip in almond butter.

Nutrition
Calories: 200
Protein: 4g
Carbs: 28g
Fat: 9g

Mediterranean Olives & Cheese Snack

Ingredients
¼ cup Kalamata olives
1 oz feta or mozzarella

Directions
Serve together on a small plate.

Nutrition
Calories: 190
Protein: 7g
Carbs: 3g
Fat: 16g

Grocery Shopping List

Proteins

Chicken breast
Salmon fillets
Eggs
Greek yogurt
Feta cheese

Produce

Spinach
Kale
Cucumbers
Cherry tomatoes
Bell peppers
Eggplant
Zucchini
Parsley
Bananas
Apples
Lemons
Garlic
Onions
Carrots

Grains

Whole grain bread
Quinoa

Pantry

Olive oil
Honey
Walnuts
Almond butter
Hummus
Kalamata olives
Oregano
Red pepper flakes
Salt and pepper

Need a full Mediterranean Grocery & Pantry List to makeover your kitchen? Grab it HERE

Weekly Meal Prep Tips

1. Cook grains ahead
Prepare a batch of quinoa for the week. Store in the fridge for up to 5 days.

2. Roast vegetables in batches
Zucchini, eggplant, and peppers can all be roasted together and used across multiple meals.

3. Prep proteins early
Grill chicken breasts and bake salmon at the start of the week for easy lunches.

4. Chop vegetables in advance
Cucumbers, onions, and tomatoes store well for salads and bowls.

5. Use leftovers strategically
Extra chicken can become a souvlaki bowl the next day, and leftover quinoa can be turned into tabbouleh.

Enjoy these fresh, delicious Mediterranean meals! Make sure to customize for your:

Nutritional needs
Health needs
Personal preferences
Your health and wellness goals

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: