The Mediterranean diet is less a strict rulebook and more a pattern: vegetables, olive oil, fish and legumes more often than red meat, whole grains over refined ones. This week plan sticks to ingredients a regular grocery store carries.
A simple 7 day outline
Monday: Greek chicken and orzo salad
Grilled chicken, orzo, cucumber, tomato, and a lemon dressing.
Tuesday: Baked salmon with roasted vegetables
Salmon, olive oil, lemon, and whatever vegetables are in season.
Wednesday: Chickpea and vegetable stew
A meatless night built on canned chickpeas, tomatoes, and whatever vegetables need using up.
Thursday: Greek salad with grilled shrimp
Cucumber, tomato, olives, feta, and shrimp cooked simply with olive oil and garlic.
Friday: Whole wheat pasta with white beans and greens
White beans add protein and fiber to a simple garlic and olive oil pasta.
Saturday: Grilled chicken souvlaki with tzatziki
Marinated chicken skewers, a side salad, and tzatziki sauce.
Sunday: Vegetable and lentil soup
A big pot that also covers lunch leftovers into the following week.
Shopping list basics
Olive oil, canned chickpeas and lentils, canned tomatoes, feta, Greek yogurt, lemons, and whatever fresh vegetables are cheapest that week. Most of this is pantry-stable and does not require a specialty grocery trip.
Frequently asked questions
Is the Mediterranean diet expensive to follow?
Not necessarily. Canned beans and seasonal vegetables are some of the cheaper items in a grocery store, and you do not need every meal to include fish.
Can I meal prep this plan ahead of time?
The soup, stew, and grain-based salads all hold up well made a day or two ahead. Fish is best cooked fresh or reheated gently.