The Free 7-Day Mediterranean Diet Starter Kit
A complete first week of eating Mediterranean. Seven days, twenty-one meals, one printable grocery list, twelve pantry staples, and the three habits that actually stick. Designed by recipe count, sourced from PREDIMED-aligned adherence patterns. Total cook time on the table: 4 hours, spread across the week.
One email with the kit + a weekly Sunday recipe digest. One-click unsubscribe. We never sell your address.
Every breakfast, lunch, and dinner for 7 days — drawn from this site’s recipe collection.
Organized by store section so you shop once for the whole week.
The non-perishables that make every recipe work. Buy once, last 3 months.
Hits 12 of 14 points on the PREDIMED screener — the science-validated bar.
Your 7 Days, at a Glance
Start Slow, Eat Real
BreakfastGreek yogurt with honey, walnuts, and figs.
LunchWhite bean and tuna salad with lemon-olive-oil dressing.
DinnerLemon-garlic grilled chicken thighs, roasted vegetables, herb-rice.
Use the Leftovers
BreakfastTomato-rubbed toast (Spanish pan con tomate), olive oil drizzle.
LunchYesterday’s chicken in pita with tzatziki and cucumber.
DinnerOne-pan salmon with lentils, dill, and lemon.
Legumes Day
BreakfastSteel-cut oats with figs, cinnamon, and toasted almonds.
LunchGreek salad, feta, hummus, and warm pita.
DinnerChickpea and spinach stew with crusty bread.
Quick Weeknight
BreakfastSpanish-style scrambled eggs with peppers and chorizo (optional).
LunchTabbouleh with herbs, lemon, and a side of olives.
DinnerGrilled halloumi with figs and pomegranate over wild rice.
Pasta Night, Med-Style
BreakfastGreek yogurt with grated cucumber, fresh mint, and olive oil.
LunchRoasted-vegetable quiche, side salad.
DinnerPasta with anchovy, capers, parsley, and lemon zest.
Slow Cook, Mezze Lunch
BreakfastShakshuka with feta and warm pita.
LunchMezze plate: hummus, tzatziki, olives, bread, fresh vegetables.
DinnerLamb kofta with tzatziki and herb-grain salad.
Reset for Next Week
BreakfastRicotta and honey on whole-grain toast, sliced peaches.
LunchMinestrone soup, drizzled parmesan, good olive oil.
DinnerRoast vegetables, white beans, lemon-tahini dressing.
12 Staples That Make Every Recipe Work
Shopping List for Week 1, by Store Section
| Section | Buy |
|---|---|
| Produce | 3 lemons, 2 cucumbers, 4 tomatoes, red onion, 1 bunch parsley, 1 bunch mint, 2 cloves garlic, mixed greens, peppers, eggplant, figs (or peaches), 1 avocado |
| Dairy & Eggs | 1 large container Greek yogurt (32 oz), feta (8 oz), halloumi (8 oz), ricotta (8 oz), 1 dozen eggs |
| Meat & Seafood | 1.5 lb chicken thighs, 1 lb salmon fillet, 1 lb ground lamb (or beef) |
| Pantry | (see “12 Staples” above; first week, stock all 12 if you don’t already have them) |
| Grains | Wild rice (or brown), whole-grain pita, dry pasta, steel-cut oats, bulgur (for tabbouleh) |
| Frozen | Frozen spinach (for the chickpea stew) |
Get the Printable Version
Drop your email and we’ll send the printable PDF — same 7 days, plus the shopping list formatted to fit one page. Then one Sunday email per week with the freshest recipes and science.
Send Me the Kit →