Mediterranean Diet 7-Day Meal Plan With Grocery List (Printable)

Published April 28, 2026 | By matt

This 7-day Mediterranean meal plan gives you breakfast, lunch, dinner, and one snack for each day, plus a complete grocery list to shop the whole week in one trip. Every meal is built around vegetables, whole grains, lean protein, and olive oil — the four anchors of Mediterranean eating. The plan is designed to be flexible: you can swap fish days, double dinners for lunch leftovers, or scale portions up for a family.

If you have been searching “Mediterranean meal plan with grocery list,” “weekly Mediterranean meal plan,” or “printable 7-day Mediterranean diet” — this guide is built to give you all of that on one page.

Key Takeaways

A complete 7-day plan covers about 21 meals plus snacks, all from one shopping trip.
Most meals take 20 to 30 minutes to prepare, with 2 to 3 batch-cook anchors that carry through the week.
The plan uses common ingredients found in any standard grocery store — no specialty stores required.
Average grocery cost runs $80 to $110 per person for the week, depending on protein choices.
The downloadable printable version includes the meal plan, recipe cards, and a checklist-style grocery list.

Why a 7-Day Plan Works Better Than “Just Eat Healthier”

The Mediterranean diet is simple in principle but failure tends to come from the gap between knowing what to eat and knowing what to cook tonight. A structured 7-day plan removes the daily decision and turns the diet into a routine. After one full week of following a plan, most people have a working rhythm and can start improvising.

The 7-Day Mediterranean Meal Plan

Day 1 (Sunday — Set up the week)

Breakfast: Greek yogurt parfait with berries, walnuts, and honey.
Lunch: Mediterranean grain bowl — farro, chickpeas, cucumber, cherry tomatoes, feta, olive oil, lemon.
Snack: Apple with a small handful of almonds.
Dinner: Sheet-pan baked salmon with roasted vegetables and lemon.

Day 2 (Monday)

Breakfast: Whole-grain toast with smashed avocado, sliced tomato, and a soft-boiled egg.
Lunch: Leftover salmon flaked over mixed greens with olive oil and lemon vinaigrette.
Snack: Hummus with cucumber and bell pepper sticks.
Dinner: Chickpea and spinach stew over brown rice or whole-grain pita.

Day 3 (Tuesday)

Breakfast: Overnight oats with chia seeds, almond milk, and sliced banana.
Lunch: Leftover chickpea stew with crumbled feta on top.
Snack: Plain Greek yogurt with cinnamon.
Dinner: Grilled chicken with a Greek salad (tomato, cucumber, olive, red onion, feta, olive oil).

Day 4 (Wednesday)

Breakfast: Vegetable and feta omelet cooked in olive oil.
Lunch: Leftover grilled chicken in a whole-grain wrap with hummus, lettuce, and tomato.
Snack: Orange and a small handful of pistachios.
Dinner: Whole-wheat pasta with cherry tomatoes, garlic, basil, and a side of white beans.

Day 5 (Thursday)

Breakfast: Greek yogurt with crushed walnuts, sliced strawberries, and a drizzle of honey.
Lunch: Tuna salad (canned tuna, olive oil, lemon, capers, parsley) over greens with whole-grain crackers.
Snack: Olives and a small piece of cheese.
Dinner: Lentil soup with a slice of whole-grain bread and a side salad.

Day 6 (Friday)

Breakfast: Whole-grain toast with ricotta, sliced fig or pear, and a sprinkle of cinnamon.
Lunch: Leftover lentil soup with feta crumbled on top.
Snack: Carrots and bell peppers with hummus.
Dinner: Mediterranean baked cod with herbs, served with quinoa and roasted zucchini.

Day 7 (Saturday)

Breakfast: Shakshuka — eggs poached in spiced tomato sauce — with whole-grain pita.
Lunch: Mezze plate — hummus, olives, cucumber, tomato, feta, and pita.
Snack: Fresh fruit.
Dinner: Grilled shrimp skewers with a big mixed salad and lemon-tahini dressing.

Complete Grocery List for the Week

Produce

Lemons (4), oranges (2), apples (2), bananas (2), berries (1 pint), strawberries (1 pint), pear or fig (1)
Tomatoes (4 large, 1 pint cherry), cucumbers (3), bell peppers (3), zucchini (2), carrots (1 lb)
Mixed greens (1 large bag), spinach (1 bag), red onion (1), garlic (1 head), fresh basil and parsley
Avocado (1)

Proteins

Salmon fillets (2)
Cod fillets (2)
Chicken breast (1 lb)
Shrimp (1 lb, peeled and deveined)
Canned tuna in olive oil (2 cans)
Eggs (1 dozen)

Pantry & Grains

Olive oil (extra virgin)
Farro (1 lb)
Brown rice or quinoa (1 lb)
Whole-grain pasta (1 box)
Whole-grain bread, pita, crackers
Old-fashioned oats
Canned chickpeas (2), white beans (1), lentils (1 lb dry or 2 cans)
Diced tomatoes (1 large can)
Hummus (1 tub) or tahini to make your own
Olives (1 jar), capers (1 jar)
Walnuts, almonds, pistachios, chia seeds
Honey, cinnamon, dried oregano, paprika, cumin, black pepper, salt

Dairy

Plain Greek yogurt (32 oz)
Feta cheese (1 block)
Ricotta (small container)
Almond milk (1 carton)

Get the Printable Version

This page covers a single week. The full printable Mediterranean meal plan extends this structure across 28 days with rotating recipes, a master grocery list, and a daily checklist — so the planning is done for the whole month.

Click For Digital Mediterranean Meal Plan

Frequently Asked Questions

How much does this 7-day Mediterranean plan cost in groceries?

Average cost runs $80 to $110 per person for the full week, depending on whether you choose wild-caught or farmed fish, and on local produce prices. Buying frozen fish, dried beans instead of canned, and seasonal produce can bring the total under $70.

Can I prep this Mediterranean meal plan ahead of time?

Yes. Cook the farro and brown rice on Sunday, roast a sheet pan of vegetables, and make hummus or buy a tub. Those three anchors carry across most lunches in the week.

What if I do not eat fish?

Replace fish meals with chickpeas, lentils, eggs, or grilled chicken. The diet still works — fish is associated with cardiovascular benefits but is not strictly required.

Is this 7-day plan good for weight loss?

It can support weight loss because it is naturally lower in processed food and added sugar, but you may want to adjust portions. For a version designed specifically around weight loss, see our Mediterranean diet meal plan for weight loss.

How many calories is this meal plan?

The plan averages roughly 1,800 to 2,200 calories per day depending on portion size and snack choices. It is balanced rather than calorie-restricted by default.