Free printable mediterranean diet meal plan
Olive oil, tomatoes, chickpeas, feta and sardines doing most of the work, in the way people actually eat around that sea.
3 pages · A4 · no email required · prints fine in black and white
- The full week, 4 meals a day
- A grocery list grouped by aisle, with tick boxes
- A blank planner for your own week
The week
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Tomato-feta chickpea toast | Sardine quinoa tomato salad | Chickpea feta vegetable bowl | Olives with yogurt and walnuts |
| Tuesday | Greek yogurt oat tomato-feta plate | Mediterranean chickpea pita | Sardine potato tomato skillet | Olive hummus snack plate |
| Wednesday | Chickpea tomato feta scramble | Sardine brown rice bowl | Chickpea tomato pasta | Olives, feta and rye crisps |
| Thursday | Tomato avocado feta toast | Chickpea quinoa Greek salad | Sardine couscous vegetable plate | Olives with chickpea dip |
| Friday | Sardine tomato breakfast bowl | Chickpea tomato barley salad | Feta stuffed peppers with rice | Olive yogurt cucumber cup |
| Saturday | Savory oats with tomato and feta | Sardine chickpea pita salad | Tomato lentil feta stew | Olives with hummus and tomatoes |
| Sunday | Mediterranean egg chickpea wrap | Tomato sardine potato salad | Chickpea tomato quinoa bake | Olive feta tomato skewers |
The grocery list
Every ingredient for the week, added up and grouped by aisle. Quantities are for one person, so double them if you are cooking for two.
Fruit and vegetables
- Tomato, 2.8 kg
- Chickpeas, 1.3 kg
- Cucumber, 800 g
- Tomato passata, 550 g
- Potatoes, 500 g
- Green olives, 350 g
- Bell pepper, 350 g
- Zucchini, 250 g
- Green beans, 250 g
- Spinach, 250 g
- Pearl barley, 180 g
- Carrot, 150 g
- Onion, 140 g
- Peppers, 120 g
- Parsley, 90 g
- Avocado, 70 g
- Lemon juice, 50 g
- Red onion, 50 g
- Garlic, 30 g
- Basil, 10 g
Meat and fish
- Sardines, 750 g
Dairy and eggs
- Feta, 750 g
- Greek yogurt, 550 g
- Eggs, 300 g
Cupboard
- Brown rice, 650 g
- Quinoa, 450 g
- Whole-grain bread, 300 g
- Hummus, 200 g
- Couscous, 200 g
- Lentils, 200 g
- Whole-wheat pasta, 180 g
- Whole-wheat pita, 120 g
- Rolled oats, 100 g
- Olive oil, 70 g
- Whole-wheat tortilla, 50 g
- Rye crispbread, 35 g
- Walnuts, 23 g
- Olives, 11 g
- Whole-grain crackers, 5 g
- Paprika, 3 g
- Pumpkin seeds, 1 g
How this week was built
- Told it to favour
- olive oil, tomatoes, feta, chickpeas, sardines
FitLifeBud wrote this week from those few preferences. It was not built around your foods, your household or your goal, which is the part the app does once you tell it about yourself.
Frequently asked questions
Is it free, and do I have to give my email?
It is free and there is no email form. The download button gives you the PDF straight away.
What is in the mediterranean diet meal plan PDF?
Three A4 pages: the full week of meals, the grocery list that matches it grouped by supermarket aisle, and a blank weekly planner you can fill in yourself.
Are there calorie counts on it?
No. The plan balances each plate around vegetables, protein and fiber rather than asking you to tally numbers.
How many people does the grocery list feed?
Quantities are for one person for the week, so double them if you are cooking for two. Weights are what ends up on the plate, so anything you cook from dry weighs less in the packet.
Can I get a plan built around my own food instead?
Yes. This week was generated by FitLifeBud from a short list of preferred foods. In the app you give it your own goal and the foods you actually like, and it writes your week and grocery list. The yearly plan starts with a 7-day free trial.
Is this medical or dietary advice?
No. It is general wellness information. If you have a health condition, food allergies or specific dietary needs, please speak to a qualified healthcare professional.
Other free meal plans
Want next week built around your food?
Tell FitLifeBud your goal and what you actually like eating, and it writes the week and the grocery list. No calorie counting. The yearly plan starts with a 7-day free trial.