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:

Grocery List
Weekly Meal Calendar
Tips
The Full Recipes for this Post are located HERE

→ If you’re wanting to get back to simple, nourishing Mediterranean-style eating without overthinking it, I created a Mediterranean Diet Refresh guide that makes it really easy to follow in everyday life. You can access it here HERE. And below, I’ll show you how to start right away with a weekly mela plan.

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.

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