feature: 7-day mediterranean meal plan (weekly meal plan including recipes, snacks, and a meal prep guide)

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The Mediterranean Diet is a regional diet based on the eating patterns of a few countries on the Mediterranean coast. The Mediterranean diet is full of delicious flavors. It emphasizes whole foods like fruits, vegetables, and whole grains.

The Weekly Mediterranean Meal Plan

Here are all the recipes & snacks you’ll need to follow this 7-day Mediterranean meal plan. This meal plan is for one person. If you’re feeding two, make double of everything.

The meal plan contains breakfast, lunch, and dinner recipes and purchasable snack suggestions for each day. Daily calories are around 1,400. Want more? Add extra snacks or more salad. Want less? Skip a snack!

*You shouldn’t eat less than 1,200 calories a day unless advised by a doctor. IMO 1,200 is too low for most people and you’ll achieve healthier weight loss if you keep closer to 1,400.

The 7-Day Mediterranean Meal Plan

a complete list of what you'll be eating

Mediterranean Recipes:


Prepping & Executing the 7-Day Mediterranean Meal Plan

This meal plan is all about exploring the Mediterranean region with chicken recipes from various places. It allows you to do a massive amount of prep work on day one so that you’ll spend a minimum amount of time in the kitchen for the rest of the week. Follow the instructions each day:

the 7-day mediterranean meal plan schedule
the 7-day mediterranean meal plan shopping list

Day Zero or Day One:

The goal today is to get you set up for the rest of the week.

You might prefer to do all your prep the day before your week begins or the day of. It’s personal preference so do whatever suits you best!

There’s a lot to do, so let’s get started!

Gather Your Supplies

The first thing you need to do is decide if you need to add anything to the shopping list. Then, check off anything you already have on hand. Finally, go shopping!

Don’t forget, the meal plan calls for no-cook snacks. Feel free to swap them out for anything else you’d prefer (keeping your calories in mind, if necessary).

In the Kitchen

First up, we’ll prepare our ingredients for the week.

Prepare Ingredients

*(don’t forget to wash your produce

  • Bell Peppers: 1.5 whole
    1 whole, sliced
    1/2 whole, chopped
  • Blueberries, 1/2 cup
    1/2 cup
  • Button Mushrooms, 8-12 whole
    8-12 sliced
  • Cucumber, 1/2 whole
    1/2 whole, half-mooned
  • Garlic, 9 cloves
    4 cloves, minced
    3 cloves, minced
    1 clove, minced
    1/2 clove, minced
  • Ginger, 1/2 tsp
    1/2 tsp, minced
  • Lemon, 1.5 whole
    1 whole, juiced
    1/4 whole, juiced
    1/4 whole, juiced
  • Onion, 1.5 whole
    1 whole, sliced
    1/2 whole, thinly sliced (red)
  • Sweet Potatoes, 2 whole
    2 whole, diced
  • Tomatoes, 2 whole
    2 whole, diced
  • Snacks & Yogurt Add-Ins
    Be sure to wash & prep your snacks and add-ins!
  • Further Ingredients Needed Today:
    Olive Oil
    Red Wine Vinegar
    Kalamata Olives
    Feta Cheese
    Harissa Paste
    Smoked Paprika
    Chili Powder
    Italian Seasoning
    Onion Powder

Store all of your prepped ingredients for easy use during the week!

Prepare Greek Salad Dressing
  • 2 tbsp Olive Oil
  • 1/4 Lemon, juiced
  • 1 tbsp Red Wine Vinegar
  • 1/2 clove Garlic, minced
  • 1/2 tsp Honey (optional)
  • Salt & Pepper, to taste

Add dressing ingredients to a small bottle. Shake well to blend. Store in refrigerator for up to 1 week. Shake well before use.

Prepare Greek Salad Base

  • 2 Tomatoes, diced
  • 1/2 Cucumber, half mooned
  • 1/2 Red Onion, thinly sliced
  • 1/2 Bell Pepper, chopped
  • 1/2 cup Kalamata Olives, sliced
  • 1/4 cup Feta Cheese, crumbled

Divide salad ingredients into 4 containers (1 full serving and 3 half servings).

When ready to eat, drizzle dressing and gently toss until evenly coated.

Prepare Chicken Marinades

We’re going to prepare all our chicken marinades for the week so they’re ready to just pull out of the fridge and cook!

Harissa Chicken
  • 4 Chicken Breasts
  • 1 tbsp Olive Oil
  • 1 Lemon, juiced
  • 2 tbsp Harissa Paste
  • 1 tbsp Honey
  • Salt & Pepper, to taste

In a storage dish or bag, mix ingredients. Seal and refrigerate until needed. Label “Harissa.”

Spanish Chicken
  • 1 tsp Smoked Paprika
  • 1 cloves Garlic, minced
  • Salt & Pepper, to taste
  • 1/2 tsp Cumin, ground
  • 1/2 tsp Chili Powder
  • 12 tsp Coriander, ground
  • Dash of Italian Seasoning
  • 2 Chicken Legs
  • 1/4 tbsp Olive Oil

Mix together spice ingredients. Store half of spice blend for use on cooking day.

Mix chicken legs, oil, and half of spice blend together and store in the refrigerator until needed. Label “Spanish.”

Chicken Shawarma
  • 1/2 tbsp Coriander, ground
  • 1 tsp Cumin, ground
  • 1/2 tsp Onion Powder
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Turmeric, ground
  • Dash of Cinnamon
  • 1/4 tsp Chili Powder
  • Salt & Pepper, to taste
  • 3 cloves Garlic, minced
  • 1/2 tsp Ginger, minced
  • 1.5 tbsp Olive Oil
  • 1/2 tbsp Honey (optional)
  • 3-4 Chicken Thighs

In a bowl or bag, combine dry spices until blended. Add garlic, ginger, olive oil, and honey. Mix well. Add chicken and massage spice blend into it. Refrigerate until cooking day. Label “Shawarma.”

That’s all the meal prep we’re going to do. So, let’s get started with our week! Everyday you’ll get a list of what to eat for breakfast, lunch, dinner, and 2 suggested snacks.

Meals with an * indicate something you’ll be cooking fresh (and instructions will be provided).

Day One

Breakfast: Greek Yogurt
Lunch: Greek Salad leftovers (or sometimes I’ll roast up a quick piece of salmon)
Dinner: Harissa Chicken*
Snacks: Fig Bars & Edamame

Prepare Harissa Chicken

  • Harissa Marinated Chicken
  • 1 tbsp Olive Oil
  • Salt & Pepper, to taste
  • 2 Sweet Potatoes, diced
  • 1 Onion, sliced
  • 1 can Chickpeas, drained
  • 1/3 cup Feta Cheese, crumbled 1/4 cup Green Olives, chopped
  1. Preheat oven to 425°F/220°C.
  2. In medium bowl, toss oil, salt, pepper, sweet potatoes, onions, and chickpeas.
  3. In a large lined oven-safe dish, arrange chicken & potatoes in a single layer.
  4. Roast for 40 to 45 minutes, flipping once halfway through cooking. Chicken should reach an internal temperature of 165°F/75°C).
  5. Remove from oven and top with feta and olives.
  6. Eat one portion and store the remaining 3 for day 2 lunch, day 5 dinner, and day 6 lunch.

Note: You could prepare only half the chicken today (for dinner tonight and lunch tomorrow) and cook the remaining chicken fresh on day 5 if you’d prefer.

Day Two

Breakfast: Greek Yogurt
Lunch: Harissa Chicken
Dinner: Chicken Cacciatore* & 1/2 Greek Salad
Snacks: 1 cup Blueberries & ChocZero Keto Bark

Prepare Chicken Cacciatore

All of your ingredients should be prepped. Follow the recipe.

Eat one portion and store the remaining 3 for day 3 lunch, day 6 dinner, and day 7 lunch.

Day Three

Breakfast: 3 Pancakes*
Lunch: Chicken Cacciatore & 1/2 Greek Salad
Dinner: Spanish Chicken*
Snacks: Fig Bars & 1 cup Cherries

Prepare Greek Yogurt Pancakes

Follow the recipe. Eat one portion (3 pancakes) today and store the remaining 3 for breakfast on day 5.

Prepare Spanish Chicken

  • Spanish Chicken Marinade
  • Spice Blend (remainder, prepped on Day One/Zero)
  • 1/2 tbsp Olive Oil
  • 1/2 cup Rice
  • 1.25 cups Broth
  • 1/4 Lemon, juiced
  1. Bring a large frying pan to medium heat. Add 1 tbsp oil and brown chicken legs (about 2 to 3 minutes per side).
  2. Remove chicken from pan.
  3. Add lemon juice and broth to de-glaze pan (stir around and loosen any bits attached to the pan). Add remaining spice mixture and rice. Stir to combine.
  4. Place browned chicken on top of rice. Cover and cook for ~25 minutes until chicken is 165°F/75°C, liquid is absorbed, and rice is tender.
  5. Eat one portion and save the remaining portion for lunch tomorrow.

Note: this is a half portion of the recipe!

Day Four

Breakfast: Greek Yogurt
Lunch: Spanish Chicken
Dinner: Chicken Shawarma* & 1/2 Greek Salad
Snacks: 1oz Pistachio Nuts & 1 cup Blueberries

Prepare Chicken Shawarma

  • Chicken Shawarma Marinade
  1. Preheat oven to 350°F/175°C.
  2. Transfer chicken to a lined 9-inch oven-safe baking dish.
  3. Cook 20-30 minutes (until internal temperature of 165°F/75°C).
  4. Remove from oven, cover & let rest 5 to 10 minutes.
  5. Eat one portion now and save the other for tomorrow.

Day Five

Breakfast: 3 Pancakes
Lunch: Chicken Shawarma & 1/2 Greek Salad
Dinner: Harissa Chicken
Snacks: 1 cup Cherries & ChocZero Keto Bark

Everything should be ready. Just reheat and enjoy!

Note: pancakes can be reheated in the microwave or pop them in the toaster for a little crispiness.

Day Six

Breakfast: Greek Yogurt
Lunch: Harissa Chicken
Dinner: Chicken Cacciatore & 1/2 Greek Salad
Snacks: Edamame & 1 cup Blueberries

Day Seven

Breakfast: Greek Yogurt
Lunch: Chicken Cacciatore & 1/2 Greek Salad
Dinner: Leftovers or Take-Out
Snacks: Fig Bars & 1oz Pistachio Nuts

Just a reminder, these are the recipes you’ll be using this week:

Mediterranean Chicken Meals

Pin This: 7-day Mediterranean Meal Plan (with recipes, snacks, and a meal prep guide)

The Mediterranean is a lot more than just Greek and Italian. I hope you’ve enjoyed this easy chicken-based 7-day Mediterranean Meal Plan.

What customizations did you make to the meal plan so it would work for you? Let me know in the comments below!

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