7 Day Mediterranean Meal Plan: Grocery List, Weekly Calendar + Prep Tips (part 2)

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If you found your way here from the 7-Day Mediterranean Diet Meal Plan, you’re in the right place. This is Part 2 of that post — your go-to spot for the complete grocery list, weekly meal calendar, and simple prep tips to help you get started with ease.

Everything you need to plan your week is right here, along with links to head back to the original post whenever you want to revisit the recipes.

If you didn’t arrive here from the first post, we created the original 7-Day Mediterranean Meal Plan to provide our readers with a complete recipe list that you can draw from for a full week of Mediterranean meals. We intended it to be a simple, balanced, and budget-friendly way to bring these nourishing meals into your week. Every recipe uses real, fresh ingredients and repeats some items to help minimize food waste (and grocery costs!). We then thought it might be nice to build on that and give you ALL of the tools for free.

Whether you’re easing into a new healthy routine or simply want to simplify your weekly meal prep, this plan gives you structure, flexibility, and flavor — all Mediterranean-style.

In this blog post:

→ Ready to take your wellness journey further? Explore our The Mind + Body Lab and discover the support that fits your goals—from guided learning and ongoing support to personalized coaching.


 
 






7-Day Mediterranean Meal Plan

Looking for the recipes to go with this meal plan? Get them HERE

Day 1

Breakfast: Greek Yogurt with Honey & Walnuts
Lunch: Mediterranean Quinoa Salad
Dinner: Baked Salmon with Roasted Vegetables
Snack: Apple Slices with Almond Butter

Day 2

Breakfast: Vegetable Omelet with Spinach & Feta
Lunch: Chicken Souvlaki with Tzatziki
Dinner: Parmesan Chicken & Kale Skillet
Snack: Apple Slices with Almond Butter (or alternate from the snack list)

Day 3

Breakfast: Avocado Toast with Tomatoes & Olive Oil
Lunch: Baked Salmon with Lemon & Herbs (with quinoa & roasted zucchini)
Dinner: Mediterranean Quinoa Salad
Snack: Apple Slices with Almond Butter

Day 4

Breakfast: Mediterranean Banana & Nut Toast
Lunch: Parmesan Chicken & Kale Skillet
Dinner: Chicken Souvlaki with Tzatziki
Snack: Apple Slices with Almond Butter (or alternate from the snack list)

Day 5

Breakfast: Greek Yogurt with Honey & Walnuts
Lunch: Baked Salmon with Roasted Vegetables
Dinner: Mediterranean Quinoa Salad
Snack: Apple Slices with Almond Butter

Day 6

Breakfast: Vegetable Omelet with Spinach & Feta
Lunch: Chicken Souvlaki with Tzatziki
Dinner: Baked Salmon with Lemon & Herbs (with quinoa & roasted zucchini)
Snack: Apple Slices with Almond Butter (or alternate from the snack list)

Day 7

Breakfast: Avocado Toast with Tomatoes & Olive Oil
Lunch: Parmesan Chicken & Kale Skillet
Dinner: Baked Salmon with Roasted Vegetables
Snack: Apple Slices with Almond Butter

Looking for the recipes to go with this meal plan? Get them HERE




 
 




Weekly Calendar (graph/photo form)



 
 



Grocery List (2 Servings Per Meal)

Get the recipes to go with this meal plan HERE

Dairy & Eggs

  • Plain Greek yogurt: 4 cups

  • Feta cheese: 1 1/4 cups

  • Parmigiano Reggiano: 1/2 cup

  • Eggs: 8 large

Proteins

  • Chicken breast: 6 (about 3 lbs total)

  • Salmon fillets: 8 (4–6 oz each)

Grains & Bread

  • Whole grain bread: 4 slices

  • Sourdough bread (or pita): 2 slices

  • Quinoa (uncooked): 3 1/2 cups

Produce

  • Apples: 7 medium

  • Bananas: 2 small

  • Spinach: 3 cups

  • Baby spinach (for omelets): 2 cups

  • Kale: 8 cups

  • Zucchini: 2

  • Red bell pepper: 1

  • Eggplant: 1/2

  • Cucumber: 2 1/2

  • Cherry tomatoes: 3 cups

  • Tomatoes (for omelets/toast): 1 cup

  • Red onion: 1/4 cup

  • Fresh parsley: 1 1/4 cups

  • Lemon: 3

  • Garlic: 3 cloves

Pantry & Miscellaneous

  • Olive oil: 6 tbsp

  • Almond butter: 3 tsp

  • Honey: 3 tsp

  • Almond or peanut butter: 1 tsp

  • Cinnamon: pinch

  • Salt & pepper: to taste

  • Red pepper flakes: 1 1/2 tsp

  • Lemon juice: 4 1/2 tsp

  • Dried oregano: 1 1/2 tsp

  • Date syrup (optional): 1 tsp





 
 




GET THE RECIPES

All recipes for this meal plan are listed HERE




Tips for Simplicity & Savings

  • Reuse ingredients: You’ll notice the same ingredients appear in multiple meals — less waste and lower cost.

  • Batch cook: Prepare proteins like chicken or salmon in advance to save time.

  • Prep ahead: Chop vegetables, cook quinoa, and portion snacks early in the week.

  • Mix & match: Swap proteins or veggies for Trader Joe’s or local market options.

  • Stay consistent: Keeping one simple snack per day helps minimize prep time and decisions.

Ways To Learn & Grow

  • Mind-Body Lab - A guided wellness membership where you'll learn, practice, and grow with monthly education, challenges, and practical wellness tools.






 

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