About this site

MediterraneanDietMealPlan.com is a small independent site about Mediterranean-style cooking. It exists to answer one stubborn question well: what do I actually buy, and what do I actually cook this week?

Why it exists

There is no shortage of writing about the Mediterranean diet. Most of it falls into two piles. One pile explains the pattern beautifully and never tells you what to put in a trolley. The other pile sells you a PDF.

The gap between those piles is the practical middle: a week of meals you can shop for in one trip, a list ordered the way a supermarket is laid out, a pantry you build once, and permission to eat the same lunch three days running. That middle is what this site is for.

What we believe about the food

• It is a shape, not a rulebook. There is no single Mediterranean diet — it varies by country, culture and era, and what gets sold under the name is a modern construct built from mid-century observations. We say so on the page about what it actually is.
• Nothing is banned. Bread, pasta, cheese, eggs and red meat are all part of it. Things move down the frequency ladder; they do not fall off it.
• Tinned and frozen count. Tinned sardines, tinned chickpeas and frozen spinach are not the compromise version. They are how most people actually eat this way for more than a fortnight.
• Repetition is a feature. The weeks that survive are built from a handful of components cooked once and reassembled, not thirty unique recipes.

What this site is not

It is not a clinic and it is not a weight-loss programme. Nobody here is a registered dietitian, a nutritionist or a doctor, and you will never see a fake "reviewed by" stamp on these pages. We do not set calorie targets, we do not promise health outcomes, and we do not recommend supplements or weight-loss products of any kind.

Where a page says something about how the pattern is described, it names the organisation that published it and links to the source, so you can check it yourself rather than taking our word for it. The medical disclaimer spells out the boundary in full, and how we research explains the method.

How the site pays for itself

Some links here are affiliate links — mainly kitchen goods and pantry items — and where one appears it is disclosed right next to the recommendation, not buried in a footer. Commissions never decide what goes on a list. Read the affiliate disclosure for the detail.

Get in touch

Corrections, questions and "you got this wrong" are all welcome through the contact form. We would rather fix a page than defend it.