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Meal Plans

Your 1-Week Mediterranean Meal Plan

This meal plan capitalizes on the sunny flavors of the Levant, brightening your table morning, noon and night.

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There’s so much to love about the Mediterranean. From the fresh produce to the vibrant spices to dishes made with regional go-to ingredients, the countries of this area of the world have some seriously delectable dishes. And they’re more than just insanely delicious. The Mediterranean way of eating is really great for your health and wellness, too.

Following a Mediterranean diet — or an inspired way of eating — can benefit your health from head to toe. The Mediterranean diet is fantastic for taming inflammation, and it can help you sharpen your cognition, too. It may even help you snooze better each night. Advantages like these are thanks to the array of colorful fruits and vegetables, lean proteins, omega-3 fatty acids and plant-based ingredients beloved throughout the Mediterranean region.

Our 1-week Mediterranean meal plan was designed with all of these details in mind. And it’s an eating approach that you won’t grow tired of, thanks to the many different recipes and flavors included. It’s healthy eating made fun, even when lightened up. Plus, you can’t overlook the ingredients used in every meal. The magical thing about the spices and flavors of this region — cumin, coriander, oregano, dill, za’atar, harissa — is they play together in ways that brighten up and embolden dishes for breakfast, lunch and dinner.

Dive in and find everything you need to prep and plan for one full week below.

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The Recipes

Chocolate Tahini Shake

chocolate tahini smoothie
(Photo: Olimpia Davies)

Tahini adds a creamy texture and delicious sesame flavor to this easy-to-whip-up, satisfying smoothie. Get the recipe here.

Egg, Spinach & Feta Breakfast Burrito

freezer egg wrap
(Photo: Olimpia Davies)

Simplify your morning with a balanced breakfast, thanks to these make-ahead wraps. Get the recipe here.

Chicken Meatballs with Roasted Vegetables & Tzatziki

chicken meatballs with tzatziki
(Photo: Olimpia Davies)

This super-clean dish is packed with protein from the herby chicken meatballs, while a colorful array of veggies lends a massive nutritional boost. Get the recipe here.

Halloumi, Zucchini & Lentil Salad

zucchini halloumi salad
(Photo: Olimpia Davies)

Seared-til-golden, halloumi cheese is the star of this meatless salad with arugula, lentils, zucchini and a perfectly balanced Dijon vinaigrette. Get the recipe here.

Harissa Salmon with Green Bean & Farro Salad

harissa salmon with farro salad
(Photo: Olimpia Davies)

High-protein and omega-3-rich salmon is cooked with a spicy harissa sauce and accompanied by a flavorful and filling crunchy salad studded with green beans. Get the recipe here.

Baked Falafel Spinach Salad with Lemon Dill Tahini

spinach falafel salad
(Photo: Olimpia Davies)

Falafel are a favorite Levantine snack, traditionally fried to a golden crisp. Get the recipe here.

Savory Yogurt Bowl with Roasted Chickpeas

savory yogurt bowl
(Photo: Olimpia Davies)

Calling all savory breakfast lovers. This dish, a combination of tangy yogurt, chickpeas, cherry tomatoes, cucumber, fresh mint and parsley, bring flavor-filled crunch to the morning meal. Get the recipe here.

Creamy Chicken Skillet with Artichokes

Creamy Chicken Skillet
(Photo: Olimpia Davies)

This oh-so-comforting artichoke chicken dinner is so quick and easy, you’ll want to make it tonight. Get the recipe here.

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Your 1-Week Meal Plan

Breakfast Lunch Dinner
Monday Egg, Spinach & Feta Breakfast Burrito (freeze leftovers) Baked Falafel Spinach Salad with Lemon Dill Tahini (save leftovers) Creamy Chicken Skillet with Artichokes (save leftovers, freeze 2 servings)
Tuesday Savory Yogurt Bowl with Roasted Chickpeas (save leftovers) Halloumi, Zucchini & Lentil Salad (save leftovers) Creamy Chicken Skillet with Artichokes (leftovers)
Wednesday Egg, Spinach & Feta Breakfast Burrito (leftovers, thawed and heated) Halloumi, Zucchini & Lentil Salad (leftovers) Chicken Meatballs with Roasted Vegetables & Tzatziki (save leftovers)
Thursday Savory Yogurt Bowl with Roasted Chickpeas (leftovers) Chicken Meatballs with Roasted Vegetables & Tzatziki (leftovers) Baked Falafel Spinach Salad with Lemon Dill Tahini (leftovers)
Friday Egg, Spinach & Feta Breakfast Burrito (leftovers, thawed and heated) Creamy Chicken Skillet with Artichokes (leftovers, thawed and heated) Chicken Meatballs with Roasted Vegetables & Tzatziki (leftovers)
Saturday Chocolate Tahini Shake Chicken Meatballs with Roasted Vegetables & Tzatziki (leftovers) Harissa Salmon with Green Beans & Farro Salad (save leftovers)
Sunday Egg, Spinach & Feta Breakfast Burrito (leftovers, thawed and heated) Harissa Salmon with Green Beans & Farro Salad (leftovers) Creamy Chicken Skillet with Artichokes (leftovers, thawed and heated)
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Shopping List

Proteins & Dairy

  • 2 6-oz skinless salmon fillets
  • 1¼ lb boneless, skinless chicken thighs
  • 1 lb ground chicken
  • 1 carton low-sodium chicken broth (9 oz)
  • 8 large eggs
  • 1 container whole-milk plain yogurt (20 oz)
  • 1 carton light (35%) whipping cream (9 oz)
  • 5 oz halloumi cheese
  • 1 small container full-fat feta cheese (2 oz)

Veggies & Fruits

  • 4 lemons
  • 1 small banana
  • 2 fresh or dried figs
  • 1 pitted Medjool date
  • 2 oz pitted Kalamata olives
  • 2 15-oz BPA-free cans chickpeas
  • 1 13.5-oz can lentils
  • 1 14-oz can quartered artichoke hearts
  • 1 zucchini
  • 2 red onions
  • 5 oz green beans
  • 20 oz baby spinach
  • 3 oz baby arugula
  • 1 carrot
  • 2 Lebanese cucumbers
  • 1 bunch fresh flat-leaf parsley
  • 1 bunch fresh mint
  • 1 bunch fresh cilantro
  • 1 bunch fresh dill
  • 1 bunch fresh thyme
  • 1 head garlic
  • 4 red or orange bell peppers
  • 8 oz sun-dried tomatoes
  • 1 pint cherry or grape tomatoes

Whole Grains

  • 2 10-inch spelt or whole-grain tortillas
  • 1 container whole-wheat bread crumbs
  • 1 bag whole-grain farro

Nuts, Seeds & Oils

  • 1 bag sunflower seeds
  • 1 bag sesame seeds
  • 1 bag chia seeds
  • ½ oz toasted pine nuts
  • ½ oz walnuts
  • 1 jar all-natural cashew or almond butter
  • 1 carton unsweetened plain almond, cashew or oat milk

Pantry Staples

  • 1 bottle za’atar
  • 1 bottle olive oil
  • 1 bottle red wine vinegar
  • 1 jar tahini
  • 1 bottle ground cumin
  • 1 bottle ground coriander
  • 1 bottle dried oregano
  • 1 bottle red pepper flakes
  • 1 bottle sea salt
  • 1 bottle ground
  • black pepper
  • 1 jar Dijon mustard
  • 1 jar harissa paste
  • 1 bag arrowroot starch
  • 1 can cocoa powder