Seven days of Mediterranean meals. One shopping list.
Most Mediterranean meal plans give you a lovely week and then leave you to work out the shopping yourself. This one does the opposite. Tell us where to send it and the whole plan opens on the very next screen — free, printable, and built around food an ordinary supermarket actually sells.
What's in the plan
- Seven days of meals — breakfast, lunch, dinner and something to snack on
- One shopping list for the whole week, ordered the way a supermarket is laid out
- A starter pantry page, so week two costs less and takes less thinking
- Swap rules for the obvious problems: you don't like fish, you have no time, you're feeding one
- A blank week grid for when you want to build your own
- Printable in black and white, and readable on a phone at the shops
Three days from it, so you can see the shape
Nothing here needs a speciality shop or an hour at the stove. The week is built from a small set of components you cook once and reassemble — a grain, a pot of beans, a tray of roast vegetables, a good dressing.
| Day | Breakfast | Dinner |
|---|---|---|
| Monday | Greek yogurt with grated apple, walnuts and cinnamon | White beans with tomatoes, garlic and rosemary, bread to mop |
| Tuesday | Wholegrain toast with mashed white beans, olive oil and lemon | Roast tray of peppers, courgette and red onion over bulgur, feta on top |
| Wednesday | Overnight oats with orange and a spoon of tahini | Tinned sardines on toast with tomatoes, capers and parsley |
Lunches, snacks and the other four days are in the plan, together with the shopping list that buys all of it in one trip.
Before you hand over an email address
This is a practical food site, not a clinic. We write about what to buy and what to cook, and where a page states something about how the pattern works we attribute it and link to the body that published it — the American Heart Association, Harvard's Nutrition Source, Oldways and others.
Nobody here is a registered dietitian, and we do not pretend otherwise. Nothing on this site is medical or dietetic advice, and it promises no health outcome. If you have a diagnosed condition, are pregnant or breastfeeding, take medication, or manage food allergies, talk to your doctor or a registered dietitian before you change how you eat. You can read how we put these pages together and the full disclaimer.
Or read first — it's all free
Mediterranean meal plans
A full sample week, a seven-day plan with one shopping list, a month you can repeat, and a version that works on a tight budget.
What to eat, and how often
The food list arranged by frequency rather than by good and bad, plus the aisle-by-aisle shopping list and the pantry that makes the rest easy.
Starting from scratch
The five changes that do most of the work, what the pattern actually is, a two-week ramp, and the mistakes worth skipping.
Prep and everyday ideas
Prep components rather than finished meals, then breakfasts and snacks you will actually make on a Tuesday.
The plan, one more time
Seven days, one shopping list, the starter pantry and the swaps. Free, and it opens on the next screen.