IntermediateBreakfast
Coconut Milk Scrambled Eggs with Crispy Bacon & Cilantro
Silky eggs with island spice and pork crackle
457 cal · 19g 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
Toasted Coconut & Lime Granola Clusters
Crunchy, tropical clusters with sea salt finish
602 cal · 12g protein · 20 min
IntermediateLunch
Pan-Seared Chicken Thighs with Charred Pineapple & Black Garlic Oil
Caramelized thighs, jammy fruit, umami finish
645 cal · 26g protein · 40 min
IntermediateIn-between
Crispy Plantain Chips with Spiced Lime Salt
Salty-sweet afternoon crunch
537 cal · 3g protein · 25 min
IntermediateAppetizer
Charred Callaloo Tart with Crispy Shallot & Smoked Paprika Aioli
Leafy, umami tart with peppery finish
840 cal · 6g protein · 35 min
IntermediateDinner
Jerk-Spiced Chicken Breast with Rice & Charred Okra
Bold Caribbean spice, tender breast, silky rice
1065 cal · 51g protein · 43 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.
