Mediterranean Meal Planner

A personalized mediterranean meal planner that builds weekly menus, tracks your nutrition, and creates a grocery list for you.

Enter your details to generate a custom plan

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A Complete 7-Day Mediterranean Meal Plan

This sample week plan was created in Eat This Much and reviewed by our dietitian. Yours will be personalized to fit your calorie and macro goals.

Use this 7-day mediterranean plan in my account

Top Rated

CNN Underscored Best Meal Planning App of 2025
Get our iOS app from the App Store
4.7
Over 22,000 reviews
Get our Android app on Google Play
4.6
Over 10,100 reviews
  • Washington Post
  • The Guardian
  • Healthline

How It Works

  1. Tell us about you

    Just enter a few details. We'll handle the math and apply mediterranean-specific rules.

  2. We do the planning

    We fill your week with delicious mediterranean-friendly breakfasts, lunches, dinners, and snacks.

  3. Make it yours

    Swap any meal with one tap. Lock favorites to repeat. Add your own - we fill in the rest.

  4. Stay on track

    Mark meals as eaten and we update your progress in real time.

Automatic Grocery Lists

Turn your meal plan into a grocery list in one click. Send straight to Instacart, Walmart, Amazon Fresh, and more.

  • Grouped by aisle so you get in and out faster
  • Ingredients combined across recipes—no duplicates
  • Smart substitutions for similar items keep your list short
  • Swap a recipe and the list updates instantly
Start planning my mediterranean meals
Grocery list generated from a meal plan

Make Your Mediterranean Meal Plan Truly Yours

  • Exclude foods and ingredients

    Tell us which foods to avoid and we never add them to your mediterranean plan—whether it's allergies, sensitivities, or things you just don't like.

  • Add your own recipes

    Save custom recipes, brand-name products, or family favorites and reuse them in any plan with full nutrition data.

  • Schedule leftovers automatically

    Cook once, eat twice. Plan leftovers on future days so you spend less time cooking and waste fewer groceries.

  • Repeat meals on your schedule

    Pin a favorite breakfast or lunch to repeat, or keep every day different—you control how much variety you want.

About the Mediterranean Diet

The Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea, emphasizing olive oil, fish, whole grains, fruits, vegetables, legumes, and nuts.

People follow the Mediterranean diet for heart health, longevity, stable energy, and because it's been consistently ranked as one of the healthiest and most sustainable eating patterns.

Our Mediterranean planner emphasizes the core principles: abundant plant foods, olive oil as the primary fat source, moderate fish and poultry, and limited red meat and sweets.

  • Emphasizes vegetables, whole grains, olive oil, and fish
  • Limits ultra-processed foods and added sugars
  • Includes moderate amounts of dairy (especially yogurt and cheese)
  • Features legumes and nuts as protein sources

Read our complete mediterranean guide

Results From Real Users

"Eat This Much not only helps me hit my macros, but also makes sure I'm not eating the same bland thing every day. I've lost 35 lbs over the past year, and with ETM, I'm eating and performing better than ever."

Sam Konowich @samkonthemankon

"I found out about Eat This Much and lost 32 lbs in 6 months! Now I'm a fit over 50 female in amazing condition, and this site is what I refer to several times a day to ensure I eat properly and manage my macros."

Meg M., awesome ETM user

"After being diagnosed with sleep apnea and high blood pressure, I picked up this app and followed the nutrition plan religiously. Since then I've lost over 40lbs. I still have 20lbs or so to go before I get to where I really want to be, but I'm thankful for the life this app has helped me achieve."

Sam A., awesome ETM user

"I started tracking my weight in April when I was 184lbs. In May I signed up for Eat This Much and immediately appreciated being able to just cook the menu and not worry about what to have for dinner. By November I was down to 155lbs and I still use Eat This Much today!"

Ben Kutil, Product designer

Disclaimer: These are real testimonials, but we're required to tell you that results aren't guaranteed. Eat This Much is a tool for planning your meals, and your success will depend on adhering to your planned meals and nutrition goals. Only you can make yourself improve your diet, but we'll be here to help.

Eat This Much is not a substitute for professional medical advice. You should consult with a medical professional before making significant changes to your diet.

Mediterranean Meal Planner FAQ

Can I use Eat This Much as a food tracker?

Yes, and here's what makes it different: if you follow your meal plan, tracking is automatic—your nutrition is already logged. When you eat something off-plan, just search and add it. You get the benefits of a planner and tracker without the tedious logging.

Do I have to follow the plan exactly to get results?

No, the Mediterranean diet is one of the most flexible eating patterns. You can swap meals, adjust portions, and customize to your preferences. The key principles are emphasizing olive oil, fish, whole grains, and plenty of vegetables.

Can I change the number of meals per day?

Yes! You can set anywhere from 1 to 9 meals per day. The planner will distribute your calories and nutrients according to your daily goals.

What if I already have some Mediterranean recipes I love?

You can add your own recipes to Eat This Much with full nutrition data. Once saved, they'll appear in your meal options and can be scheduled just like our built-in recipes.

Can I switch between Mediterranean and other diets later?

Yes, you can change your diet type anytime. Your preferences, excluded foods, and custom recipes will be preserved when you switch.

Is this planner suitable if I have medical conditions?

The Mediterranean diet is often recommended by doctors for heart health and diabetes management. However, if you have specific health concerns, please consult your doctor for personalized advice.

Take Your Mediterranean Plan Anywhere

Build your mediterranean plan on desktop, then open it in our mobile app to check your grocery list and track meals on the go. Everything syncs automatically between web and app.

Get our iOS app from the App Store
4.7
Over 22,000 reviews
Get our Android app on Google Play
4.6
Over 10,100 reviews

This planner is for general planning and education only and is not medical advice. Talk to your doctor before making major changes to your diet, especially if you have health conditions or take medication.

Browse Diet Plans

  • Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
  • Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
  • Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
  • Paleo Emulates ancient diet with whole foods, free of processed items and grains
  • Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
  • Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
  • Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
  • High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
  • Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
  • Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more