The free 7-Day Mediterranean Meal Plan
Seven days of meals, one shopping list for all of it, the pantry that makes the second week easier, and the swaps for when real life gets in the way. Free, and it opens on the very next screen — there is nothing to wait for in an inbox.
What's inside
- The week
- Seven days of breakfasts, lunches, dinners and snacks, written as real dishes rather than food groups.
- One shopping list
- Everything the week needs, grouped the way a supermarket is laid out — produce, bakery, tinned and jarred, dry goods, chilled, freezer.
- The starter pantry
- The handful of things you buy once. It is why week two costs less and takes less thinking than week one.
- The swap rules
- What to do when you do not like fish, have twenty minutes, are cooking for one, or want it cheaper.
- A blank week
- A grid to fill in yourself once the shape makes sense.
Quick answers
Is it really free? Yes. Put in an email address and the plan opens straight away on the next page, where you can read it and download the PDF.
Why ask for an email at all, then? Because it is how we stay in touch with people who find the site useful. We will send new guides as they land, you can unsubscribe from any of them, and any email carrying an affiliate link says so.
Do I need to count anything? No. The plan does not set calorie targets and this site does not prescribe them. It is a week of food, not a programme.
Is this medical advice? No. It is general information about food and cooking. Nobody here is a registered dietitian, and the plan promises no health outcome. If you have a diagnosed condition, are pregnant or breastfeeding, take medication, or manage food allergies, speak to your doctor or a registered dietitian first. The full disclaimer is here.
Prefer to read before you sign up? Everything on the site is free: start with the meal plans, the food list or every guide.