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Grab this 5 Day Mediterranean Diet Meal Plan and shopping list to simplify meal prep—fresh ingredients, healthy staples. Easy Recipes.
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5 Day Mediterranean Diet Meal Plan Week 1

Grab this 5 Day Mediterranean Diet Meal Plan and shopping list to simplify meal prep—fresh ingredients, healthy staples. Easy Recipes.

Ingredients

Produce

  • Mixed salad greens (arugula, spinach, romaine)
  • Cherry or grape tomatoes
  • Cucumbers
  • Bell peppers
  • Red onion
  • Avocados
  • Lemons
  • Garlic
  • Fresh herbs parsley, basil, oregano, mint
  • Zucchini
  • Eggplant for caponata
  • Potatoes + sweet potatoes

Whole Grains & Bread

  • Whole grain bread
  • Whole wheat flatbread or pita
  • Orzo
  • Whole wheat pasta
  • Optional: brown rice or quinoa

Proteins

  • Chicken breasts or thighs
  • Canned tuna or salmon optional
  • Chickpeas canned or dry
  • White beans for crostini

Dairy & Eggs

Nuts & Seeds

  • Walnuts or almonds
  • Chia seeds for chia pudding
  • Optional: sesame seeds

Pantry & Condiments

  • Extra-virgin olive oil
  • Red wine vinegar or balsamic vinegar
  • Canned tomatoes diced or crushed
  • Kalamata olives
  • Tahini if making hummus
  • Honey
  • Spices: oregano basil, paprika, cumin
  • Sea salt + black pepper

Fruit & Snacks

  • Fresh fruit berries, citrus, apples, grapes
  • Optional: dried fruit
  • Optional: whole wheat cracker

Recipe Notes

Grab this 5 Day Mediterranean Diet Meal Plan and shopping list to simplify meal prep—fresh ingredients, healthy staples. Easy Recipes.
*Please check the nutritional labels to assure that you are sticking to your diet restrictions for any substitutions used.
Also, please see the actual recipe posts for further details on the recipes.
Nutritional Information is only an estimate and can vary especially with ingredients that are used.
To make the recipes fully vegan, please make sure that you are using fully vegan ingredients. To make the recipes fully Mediterranean Diet compliant, please use ingredients that are friendly to the Mediterranean diet.
See Foodwineandlove.com for details on this recipe.

originally posted:

February 23, 2026
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Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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