February Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for the February Mediterranean meal plan?
This month, we’re focusing on heart health, with a closer look at one of its powerhouse components: legumes.
The Mediterranean diet first gained attention through research on populations with remarkably low rates of cardiovascular disease. Decades later, it remains one of the most studied and trusted eating patterns for heart health. At its core are foods that consistently show up in the research—omega-3–rich seafood, fiber-filled legumes, antioxidant-rich fruits and vegetables, and heart-healthy fats from olive oil and nuts.
What’s especially hopeful is this: nearly 80% of heart disease is considered preventable through diet and lifestyle choices. That number isn’t about restriction or perfection—it reflects the power of daily habits that reduce inflammation, support healthy cholesterol levels, and improve overall metabolic health.
In Mediterranean cultures, these habits aren’t framed as “wellness.” They’re simply life. Meals are plant-forward and shared. Movement is built into the day. Connection, purpose, and joy are valued just as much as what’s on the plate.
The real takeaway isn’t a single superfood or trend. It’s consistency. Small, nourishing choices—repeated over time—create lasting benefits for the heart.
This month’s meal plan brings that philosophy into the kitchen with easy, legume-based recipes designed for real life. We’re meal-prepping a kale and white bean salad and black bean–stuffed sweet potatoes for simple lunches or dinners. We’re also batching a spicy sauce to use all week—drizzled over hot honey salmon grain bowls, roasted sweet potatoes, and slow-cooker shredded chicken tacos and bowls. For breakfast, try our easy whole-grain blender pancakes. And make them heart-shaped for your valentine. Finally, we are featuring a heart-healthy trail mix for easy snack prep.
Simple food. Thoughtful habits. A heart-healthy February ahead. 💛
How to Use This Meal Plan
Start by reviewing the whole week and choosing a day to prep key recipes.
Cook once when possible and enjoy leftovers for lunches or an extra dinner.
Swap meals as needed—this plan is meant to support you, not restrict you.
Focus on progress, not perfection. Even one or two planned meals make a difference.
Listen to your body and adjust portions or snacks based on your needs.
Portion Sizes - Each person’s portion needs are unique. This meal plan is a general guideline but adjust for your own family’s needs. Here are a few recommendations to keep in mind:
A serving size of whole grains is 1/2-1 cup of cooked grains.
A serving size of yogurt is 8 ounces (1 cup).
A serving size of meat/poultry is 3-4 ounces, about the size of a card deck.
A serving size of fruit is 1 small piece of fruit or 1/2 cup of berries.
A serving size of vegetables is 1/2 cup cooked or 1 cup raw.
Featured Recipes This Month:
Find these recipes under the “Recipes & Meal Plans” Tab
Hot Honey Salmon Grain Bowl
Perfect for busy weeknights and ready in a flash, this vibrant bowl features tender salmon bites glazed in sweet-and-spicy hot honey, roasted with broccoli, and served over brown rice (or cauliflower rice). It’s finished with a fresh cucumber-edamame lime salad, creamy avocado, and a drizzle of spicy mayo. Packed with protein, fiber, and heart-healthy fats from salmon and avocado, it’s a nourishing, feel-good meal that doesn’t sacrifice flavor.
Black Bean and Veggie Stuffed Sweet Potato
Quick, easy, and perfect for lunch or dinner, these stuffed sweet potatoes are a cozy, satisfying meal made with tender baked sweet potatoes topped with sautéed peppers, onions, juicy cherry tomatoes, and hearty black beans. Finished with a creamy spiced Greek yogurt drizzle (and optional guacamole), this recipe is packed with flavor and comes together with minimal effort. Black beans add plant-based protein and fiber to help keep you full, while also supporting heart health by helping maintain healthy cholesterol levels—making this a delicious, feel-good meal you can enjoy any day of the week.
Slow Cooker Shredded Chicken
This slow cooker shredded chicken is one of those recipes you’ll come back to again and again. With just a few ingredients and minimal prep, the slow cooker does all the work—delivering tender, juicy chicken
Whole Grain Oatmeal Blender Pancakes
These pancakes are proof that a heart-healthy breakfast can be both simple and satisfying. Everything comes together right in the blender— no bowls, no fuss—making this an easy win for busy mornings or weekend meal prep.
Homemade Trail Mix
This is a satisfying and filling afternoon snack that will give you the energy needed to power through the rest of your day and avoid the dreaded afternoon crash! Nuts and seeds are a great snack option, providing filling protein and healthy fats. Dried fruits are a great source of vitamins and minerals as well as carbohydrates, which provide a quick burst of energy.
Below you'll find:
The complete February meal plan
Suggested meal prep tips
A handy grocery list
Scroll down to download & print the PDFs to get started on your Mediterranean meal-planning journey!
