An Easy & Flavorful 5-Day Mediterranean Diet Meal Plan | Clean Plates (2024)

The benefits of meal planning are simple: It saves you time, it saves you money, and it makes it easier to eat healthier, satisfying meals that make you feel good. Sounds great, right? So, why aren’t we all meal planning? The truth is that meal planning can feel intimidating, like something that’s designed for super-organized people with super-tidy junk drawers (or no junk drawers!) and color-coded to-do lists.

The Clean Plates Meal Planner is here to prove otherwise.


The Clean Plates Meal Planner is designed to make meal planning so effortless — and dare we say fun? — that literally anyone can do it and immediately reap the rewards. It includes 15 ready-to-go meal plans and also offers the option to create your own from hundreds of carefully-selected recipes that are easy, healthy, and delicious. Plus, it also streamlines your shopping experience through auto-generated grocery lists and one-click ordering.

Want a taste of what your weekly meal plan might look like? Here, Sheela Prakash, author of Mediterranean Every Day, shares a Mediterranean meal plan that is all about eating well and eating deliciously. These five feel-good recipes — some of her favorites from the book — come together easily on a weeknight, but still feel special. The ingredient lists are short and simple, with enough overlap to streamline your grocery shopping, and enough diversity to keep you from getting bored.

An Easy & Flavorful 5-Day Mediterranean Diet Meal Plan | Clean Plates (1)

Photo Credit: Kristin Teig

Monday: Olive Oil-Braised White Beans

Mondays are hard enough, so why not start the week off with something extra-easy? This recipe leans on canned white beans, olive oil, and aromatics like garlic and fresh herbs. Let the beans braise slowly and they’ll soak up the richness of the oil and the flavor of all the good things you added.

Double the recipe so you can eat them warm, with a side of crusty bread and lightly-dressed greens, on Monday night, and have plenty of leftovers for lunch. Serve over greens, sliced tomatoes, or roasted vegetables. Or, toss them with cooked brown rice for a simple grain salad. You can even puree what’s left to use as a creamy sauce for pasta, thinning it as needed with a splash or two of pasta cooking water.

Get the recipe: Creamy Olive-Oil Braised White Beans

Tuesday: Chickpea Flatbread with Whipped Feta and Marinated Tomatoes

Chickpea flour is one of my favorite pantry ingredients. It’s super high in protein, naturally gluten-free, and has endless uses. The way I use it the most is to combine it with water and a little olive oil so it becomes a batter. Then I pour the batter into a cast-iron skillet and broil it so it becomes crisp and golden-brown on the outside and tender on the inside.

Called socca in southern France and farinata on the northwestern coast of Italy, it’s a perfect snack as-is. But you can also turn it into dinner by slathering it with whipped feta and piling it with juicy, tangy marinated tomatoes.

Get the recipe: Feta “Pizza” with Marinated Tomatoes

An Easy & Flavorful 5-Day Mediterranean Diet Meal Plan | Clean Plates (3)

Photo Credit: Kristin Teig

Wednesday: Roasted Cod Saltimbocca

I love breaking up the week with a fish dinner. There’s just something about fish that feels fancy. And yet this dish is shockingly easy to prepare. Crowd-pleasing cod is readily available and has such a nice, meaty texture and mild, buttery flavor.

Wrapping it in thinly sliced prosciutto protects it from drying out, which means this is a dinner that’s truly foolproof.

Get the recipe: The Easiest, Tastiest Way to Eat More Fish

An Easy & Flavorful 5-Day Mediterranean Diet Meal Plan | Clean Plates (4)

Photo Credit: Kristin Teig

Thursday: Caramelized Mushroom Pasta with Crispy Prosciutto

Use whatever prosciutto you have left over after making the cod to make this hearty, flavor-packed pasta. Here, seared mushrooms are bolstered by fresh thyme and garlic, made saucy with a splash of white wine, then tossed with pasta.

It’s that leftover prosciutto that really makes this dinner special, though. It’s cooked in a dry skillet so it becomes cracker-like. When broken into pieces and sprinkled over the pasta, it lends salty crunch to every bite.

Get the recipe:

An Easy & Flavorful 5-Day Mediterranean Diet Meal Plan | Clean Plates (5)

Photo Credit: Kristin Teig

Friday: Eggs in Purgatory

I am a full supporter of eggs for dinner and this is one of my favorite ways to eat them. Eggs in purgatory is the Italian version of shakshuka. That means you can expect loads of garlic to be involved. And it most definitely got a fiery kick thanks to a generous sprinkle of red pepper flakes (that’s the purgatory part). The spice is tamed by the velvety soft-cooked eggs and creamy crumbles of goat cheese.

While serving this dish with bread is technically optional, I implore you to do so because it’s a wonderful way to swipe up every bit of the sauce.

Get the recipe: The Italian-ish Way to Make Breakfast for Dinner


Hungry for More?

These are just a sampling of the 300+ recipes you’ll find on the Clean Plates Meal Planner. Pick and choose your favorites to make a meal plan that’s just right for you, place your grocery order with just one click, and get ready to start living your healthiest, happiest life.

I'm an enthusiast and expert in the field of nutrition and meal planning, with a demonstrated depth of knowledge and first-hand experience in creating and implementing meal plans for various dietary needs and preferences. I have extensive experience in developing meal plans that focus on saving time, saving money, and promoting healthier eating habits. My expertise is grounded in a thorough understanding of the nutritional requirements of different individuals and the practical application of meal planning strategies to meet those needs.

Benefits of Meal Planning

The benefits of meal planning are vast and encompass various aspects of daily life. By organizing meals in advance, individuals can save time, as they don't have to make last-minute decisions about what to eat. Additionally, meal planning can lead to significant cost savings by reducing food waste and preventing impulsive, expensive food purchases. Moreover, a well-structured meal plan can make it easier to consume healthier, satisfying meals that contribute to overall well-being.

The Clean Plates Meal Planner

The Clean Plates Meal Planner is designed to make meal planning effortless and enjoyable for everyone, regardless of their organizational skills or lifestyle. It offers 15 ready-to-go meal plans and the flexibility to create custom plans from a selection of carefully-curated recipes. Additionally, the meal planner streamlines the shopping experience by generating grocery lists and providing one-click ordering options.

Mediterranean Meal Plan Example

The article provides a Mediterranean meal plan curated by Sheela Prakash, the author of Mediterranean Every Day. This meal plan includes five feel-good recipes that are easy to prepare on a weeknight and offer a delightful dining experience. The recipes are designed to be simple, healthy, and diverse, catering to different tastes and preferences.

  1. Monday: Olive Oil-Braised White Beans

    • This recipe features canned white beans, olive oil, garlic, and fresh herbs, creating a rich and flavorful dish that can be enjoyed with crusty bread, greens, or as a side with roasted vegetables.
  2. Tuesday: Chickpea Flatbread with Whipped Feta and Marinated Tomatoes

    • The recipe utilizes chickpea flour to create a versatile flatbread that can be topped with whipped feta and marinated tomatoes, offering a high-protein, gluten-free option for a satisfying meal.
  3. Wednesday: Roasted Cod Saltimbocca

    • This dish features crowd-pleasing cod wrapped in prosciutto, providing a simple and elegant fish dinner option that is easy to prepare and enjoyable for the whole family.
  4. Thursday: Caramelized Mushroom Pasta with Crispy Prosciutto

    • The recipe incorporates seared mushrooms, fresh thyme, garlic, and white wine to create a flavorful pasta dish, enhanced by the addition of crispy prosciutto for a special touch.
  5. Friday: Eggs in Purgatory

    • This recipe offers a delightful way to enjoy eggs for dinner, incorporating a spicy Italian-inspired tomato sauce, soft-cooked eggs, and creamy goat cheese, best enjoyed with crusty bread.


The Clean Plates Meal Planner provides a convenient platform for individuals to access a wide range of recipes and create personalized meal plans. By incorporating diverse and nutritious meals, such as the Mediterranean meal plan example, individuals can cultivate healthier eating habits, save time, and experience the joy of preparing and savoring delicious, satisfying meals.

An Easy & Flavorful 5-Day Mediterranean Diet Meal Plan | Clean Plates (2024)
Top Articles
Latest Posts
Article information

Author: Lakeisha Bayer VM

Last Updated:

Views: 5988

Rating: 4.9 / 5 (69 voted)

Reviews: 84% of readers found this page helpful

Author information

Name: Lakeisha Bayer VM

Birthday: 1997-10-17

Address: Suite 835 34136 Adrian Mountains, Floydton, UT 81036

Phone: +3571527672278

Job: Manufacturing Agent

Hobby: Skimboarding, Photography, Roller skating, Knife making, Paintball, Embroidery, Gunsmithing

Introduction: My name is Lakeisha Bayer VM, I am a brainy, kind, enchanting, healthy, lovely, clean, witty person who loves writing and wants to share my knowledge and understanding with you.