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.

💡 Want this plan as a printable version with the full calendar layout and fillable grocery list? You can grab the downloadable PDF for just $3 to make meal planning even easier!

7-Day Mediterranean Meal Plan

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

Need to go back to the first post for the recipes? Go HERE

Weekly Calendar (graph/photo form)

Grocery List (2 Servings Per Meal)

Part 1 Blog Post with Recipes: Go 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

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.
Part 1 Blog Post with Recipes: Go back to that post HERE

Want to save this plan for later?

You can download the full printable + grocery list for just $3 — perfect for keeping in your kitchen, meal prepping, or tracking your week with ease.

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: