Mediterranean Weekly Meal Plan: Balanced 2000 kcal with Shopping List

The Mediterranean diet: basics

The Mediterranean diet is consistently ranked as one of the healthiest eating patterns in the world. Key features: abundant olive oil, vegetables, legumes, whole grains, fish, moderate wine (optional), and limited red meat and processed foods.

Monday

• Breakfast: Greek yogurt + walnuts + honey + fresh berries (320 kcal)
• Mid-morning: Whole grain toast × 1 + avocado + tomato (200 kcal)
• Lunch: Grilled salmon + roasted vegetables + olive oil + brown rice (550 kcal)
• Snack: Handful of almonds + 1 orange (200 kcal)
• Dinner: Greek salad (tomato, cucumber, olives, feta) + 2 whole grain pitas + hummus (380 kcal)

Tuesday

• Breakfast: Oats + milk + banana + chia seeds (350 kcal)
• Lunch: White bean soup + whole grain bread + mixed salad with olive oil (500 kcal)
• Snack: Apple + 30g pistachios (210 kcal)
• Dinner: Grilled chicken breast + ratatouille (zucchini, eggplant, tomato) + olive oil (420 kcal)

The 5 pillars of the Mediterranean diet

1. Olive oil as primary fat: 2–4 tablespoons per day, used in cooking and dressings
2. Vegetables at every meal: Minimum 3 portions per day
3. Fish 2–3×/week: Especially oily fish (salmon, sardines, mackerel)
4. Legumes 3–4×/week: Lentils, chickpeas, beans as main or side
5. Red meat rarely: Maximum 1–2×/week, preferably lean cuts

Weekly shopping list

• Produce: tomatoes, cucumber, zucchini, eggplant, spinach, peppers, garlic, onion, lemon
• Proteins: salmon (400g), chicken breast (400g), canned sardines, eggs (×6)
• Legumes: lentils, white beans, chickpeas
• Dairy: Greek yogurt (500g), feta cheese (100g), parmesan (50g)
• Grains: whole grain bread, brown rice, whole grain pasta
• Healthy fats: extra virgin olive oil, almonds, walnuts, avocados