Breakfast
28-Day Mediterranean Meal Plan
Four weeks of Mediterranean eating, planned for you.
Daily menus with calories and macros already worked out, 38 recipes with photos, and grocery lists for every week. Cook once, eat twice, and always know what’s for dinner.
28days of menus
38recipes with photos
~3fish or seafood dishes a week
4weekly grocery lists
Mediterranean, made simple
Mediterranean eating is easier when you don’t have to decide what to eat every day.
Hi friends, Chef Jeff here! I spent more than five years cooking Mediterranean food on super yachts in the Mediterranean. It is near and dear to my heart, and I love this food and this way of eating. I built this plan so you can skip the daily “what do I make?” question. You get four weeks of breakfasts, lunches, dinners, and snacks, with the calories, protein, carbs, and fat for each day already worked out.
It’s designed around cooking once and eating twice. Dinner makes enough for tomorrow’s lunch, and a batch of egg muffins covers four breakfasts, so you spend less time in the kitchen and more time enjoying the food.
On an average day the plan comes in around 1,730 calories, with about 100 g of protein, 170 g of carbs, and 70 g of fat, and it includes about three fish or seafood dishes a week.
How it works
From download to dinner in four steps
Read the week
Each weekly spread shows every meal, which ones are leftovers, and the day’s macros.
Find the recipe
Every meal has a recipe number. The full recipe is in your Recipe Collection.
Shop and prep
Use the weekly grocery list, then follow the cooking plan at the bottom of each week.
Make it yours
Swap meals freely and track what you eat if you like.
A sample day
Here’s what Day 1 looks like
Breakfast, lunch, dinner, and a snack, already decided. This is the real Day 1 from the plan.
Lunch
Greek Salad with Grilled Chicken
Dinner
Lemon-Herb Baked Salmon with Roasted Vegetables
Snack
Hummus with Veggie Sticks
Day 1 at a glance
Nutrition numbers are estimates.
103g protein
145g carbs
94g fat
1,840calories
Day 1 is just the start. All 28 days are planned like this, with leftovers built in, so you cook less and enjoy more. You never have to ask, “What should I eat today?”
What you get
More than a pile of recipes
A recipe list tells you what to cook. This plan also tells you what to buy, when to cook, and how your day adds up.
1
Every meal, planned
Breakfast, lunch, dinner, and a snack for all 28 days. No menu to invent.
2
The numbers, worked out
Calories, protein, carbs, and fat for every day. No math required.
3
A grocery list for every week
Sorted by store section, so you shop once and cook all week.
4
A cooking plan
It shows what to cook and when, with leftovers built in.
5
A photo for every recipe
38 recipes, each with a photo, clear steps, and nutrition.
6
Tools to keep you going
Complete and VIP add printable planners, an Excel tracker with a phone-friendly web version, and more. VIP adds four bonus mini cookbooks.
Peek inside
Clear, friendly pages you’ll actually use
Real pages from the plan, so you know exactly what you’re getting.
A taste of the food
Simple Mediterranean meals that look as good as they taste
Every recipe in the plan has a photo. A few from the plan and the VIP bonus cookbooks:
VIP
VIPCompare the levels
| What’s included | Starter | Complete | VIP |
|---|---|---|---|
| Welcome Guide and file index | ✓ | ✓ | ✓ |
| 28-Day Mediterranean Meal PlanDaily menus with macros | ✓ | ✓ | ✓ |
| Recipe Collection38 recipes with photos | ✓ | ✓ | ✓ |
| Weekly Grocery ListsFour lists, sorted by store section | ✓ | ✓ | ✓ |
| Mediterranean 101 Starter Guide | — | ✓ | ✓ |
| Meal Prep GuideSunday schedule and storage chart | — | ✓ | ✓ |
| Grocery Store GuideWhat to buy, how to read labels, save money | — | ✓ | ✓ |
| Cheat SheetsFood list, your plate, smart swaps, mistakes | — | ✓ | ✓ |
| Eating Out GuideRestaurants, chains, parties, travel | — | ✓ | ✓ |
| Printable Planners and TrackersWeekly planner, calendar, food log, and more | — | ✓ | ✓ |
| Mediterranean TrackerExcel spreadsheet and web version | — | ✓ | ✓ |
| Mezze and Small Plates Mini Cookbook10 recipes | — | — | ✓ |
| Seafood Favorites Mini Cookbook10 recipes | — | — | ✓ |
| Plant-Forward Mini Cookbook10 recipes | — | — | ✓ |
| Sweet Endings Mini Cookbook10 recipes | — | — | ✓ |
| Quick Meal Ideas Guide62 no-recipe ideas | — | — | ✓ |
| Substitution and Family Guide | — | — | ✓ |
| Troubleshooting Guide | — | — | ✓ |
Good to know
Is this plan right for you?
A good fit if you want to…
- Know what to eat every day for four weeks
- Shop once a week from a clear list
- Cook simple meals and use the leftovers
- See the macros without doing the math
Talk to your doctor first if you…
- Have diabetes, kidney or liver disease, or take a blood thinner
- Have a history of disordered eating
- Have a fish, shellfish, or nut allergy
- Take any medication
- Are pregnant or breastfeeding. This plan is not designed for you, or for children and teens
Questions
Frequently asked questions
What do I get, and in what format?
Your full 28-day program will be available in My Library after purchase, with no content dripping or subscription. Nothing ships. You get PDF guides you can read on any device or print, and the Complete and VIP levels also include an Excel Mediterranean Tracker and a phone-friendly web version.
Do I have to follow the plan exactly?
No. Swap meals, repeat your favorites, and adjust portions. The plan includes a page on swapping meals, and VIP adds a Substitution and Family Guide.
Does the plan include fish?
Yes. The menus include about three fish or seafood dishes a week. If you skip fish, you can swap in beans, lentils, or eggs, and if you have a fish or shellfish allergy, talk to your doctor or a registered dietitian about what is safe for you.
How accurate are the nutrition numbers?
They are estimates, calculated recipe by recipe from typical ingredient values. Brands, sizes, and cooking methods change the real numbers, so check your ingredient labels and use the Mediterranean Tracker to estimate your own totals.
I am new to Mediterranean eating. Where do I start?
Every level includes a Welcome Guide with a first-week checklist. Complete and VIP also include the Mediterranean 101 Starter Guide, which explains what Mediterranean eating is, what to put on your plate, and what to expect in your first two weeks.
What is the difference between Starter, Complete, and VIP?
All three include the full 28-day plan, the Recipe Collection, and the weekly grocery lists. Complete adds guides, planners, and the Mediterranean Tracker. VIP adds four mini cookbooks, 62 quick meal ideas, and two more guides.
Can I print it?
Yes. Print whatever you like, as many times as you like. The planners are designed for printing.
Is Mediterranean eating right for me?
Mediterranean eating is not right for everyone. This plan is not designed for children, teens, or anyone who is pregnant or breastfeeding. If you have diabetes, kidney or liver disease, take a blood thinner, have a fish, shellfish, or nut allergy, have a history of disordered eating, or take medication, talk to your doctor or a registered dietitian first.
Choose your level
Ready to know what’s for dinner?
Choose your level and get the 28-Day Mediterranean Meal Plan. Every level includes the full plan.
4 files
Starter
$59
Everything you need to cook the plan.
- Welcome Guide with a first-week checklist
- 28-Day Mediterranean Meal Plan with daily macros
- Recipe Collection: 38 recipes with photos
- Weekly Grocery Lists for all four weeks
One-time purchase. Full 28-day access in My Library. Nothing ships.
11 files
Complete
$79
The plan, plus the tools to stick with it.
Everything in Starter, plus
- Mediterranean 101 Starter Guide
- Meal Prep Guide and Grocery Store Guide
- Cheat Sheets: food list, your plate, smart swaps, and common mistakes
- Eating Out Guide with popular chain orders
- Printable Planners and Trackers
- Mediterranean Tracker in Excel, plus a phone-friendly web version
One-time purchase. Full 28-day access in My Library. Nothing ships.
Everything · 18 files
VIP
$99
The full program with bonus recipes and guides.
Everything in Complete, plus
- 4 mini cookbooks with 40 more recipes: Mezze and Small Plates, Seafood Favorites, Plant-Forward, and Sweet Endings
- Quick Meal Ideas Guide: 62 no-recipe ideas
- Substitution and Family Guide
- Troubleshooting Guide
One-time purchase. Full 28-day access in My Library. Nothing ships.
This plan is for general education and is not medical advice. It is a general example for healthy adults and is not designed for children, teens, or anyone who is pregnant or breastfeeding. Nutrition numbers are estimates and vary by brand, portion, and preparation. Talk to your doctor or a registered dietitian before changing how you eat, especially if you have a health condition, an allergy, or take medication.
