IntermediateBreakfast
Soft Scrambled Eggs with Charred Stone Fruit & Crispy Prosciutto
Silky eggs meet caramelized plums and salty ham
343 cal · 15g protein · 20 min
Mediterranean meal plan
A Mediterranean meal plan you can actually keep up
The Mediterranean diet fails for most people at the same place: it is a list of principles, not a list of dinners. This turns it into the actual week — olive oil, fish, pulses, vegetables and grains, in dishes that take a weeknight amount of effort. Every day arrives written, with the macros beside it and the shopping already sorted by aisle.
How it works
- Seafood, pulses, vegetables and olive oil, built into full days rather than rules
- Every dish carries its calories and macros, so a target is easy to hold
- Pick the effort level that suits the evening — the whole day changes with it
See it in action
Intermediate
IntermediateSnack
Olive & Rosemary Polenta Crisps
Herbaceous cornmeal wafers with briny green olives
187 cal · 3g protein · 30 min
IntermediateLunch
Pan-Seared Tofu Steaks with Charred Broccolini & Brown Butter Lemon
Confident tofu technique meets silky brown butter and bitter greens
628 cal · 22g protein · 35 min
IntermediateIn-between
Olive Oil Poached Apple with Crispy Sage
Warm, tender apple in herbaceous olive oil—a sophisticated afternoon pause
413 cal · 0g protein · 23 min
IntermediateAppetizer
Burrata Mousse with Crispy Chickpeas & Pomegranate Molasses
Creamy, whipped cheese with crunchy roasted legumes and tart-sweet glaze
659 cal · 31g protein · 32 min
IntermediateDinner
Braised Mushroom & Barley Tart with Thyme Oil
Earthy, wine-dark braised mushrooms encased in tender barley cake
655 cal · 16g protein · 65 min
Questions, answered
Is this a strict Mediterranean diet?
It follows the pattern rather than policing it: mostly plants, fish over red meat, olive oil as the fat, whole grains and pulses doing real work. You are not scored on it.
Can I get a 7-day version?
Yes — plan a week on the calendar and every day rolls into one combined grocery list.
Will it work for a family?
Scale any recipe to the number of people eating and the grocery list scales with it.
