Meal Plans
Mediterranean Meal Plans
Ready-made weekly plans built around your goal — with recipes, grocery lists, and prep guides included.
Choose your plan
Beginner-friendly7 days
7-Day Mediterranean Starter Plan
For beginners easing into the diet
View Plan
~1,500 kcal/day7 days
Weight-Loss Mediterranean Plan
Calorie-conscious, high-fiber, high-satiety
View Plan
100g+ protein7 days
High-Protein Mediterranean Plan
100g+ protein/day, muscle-maintenance focused
View Plan
<$50/week7 days
Budget Mediterranean Plan
Under $50/week for one person
View Plan
Low GL7 days
Diabetic-Friendly Mediterranean Plan
Low glycemic-load, physician-reviewed
View PlanDon't see exactly what you need?
Use our free Meal Plan Builder to create a fully custom plan based on your goals, dietary restrictions, and how many days you want to plan for.
Frequently asked questions
Are these meal plans free?+
Yes, all meal plans on this page are free. We also offer a paid Complete Meal System with additional prep guides and emergency meal options in our Shop.
Can I customize a pre-made plan?+
Each plan lists substitution options for common allergies and preferences. For a fully personalized plan, use the Meal Plan Builder tool.
How much do these meal plans cost to follow?+
Most plans average $8–12 per day per person, depending on your region and whether you choose the Budget plan variant.